Low FODMAP Pumpkin Chocolate Chip Muffins

Low FODMAP Pumpkin Chocolate Chip Muffins

Published on Friday, October 06, 2023
Jessie Hulsey

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Delight in Autumn with Low FODMAP Pumpkin Chocolate Chip Muffins

As fall approaches, the air becomes crisp, leaves take on vibrant hues, and the aroma of pumpkin-spiced treats fills our kitchens. 

It's that time of year when "pumpkin everything" becomes the star ingredient in recipes. For those who follow a Low FODMAP diet, the good news is that pumpkin, the go-to fall ingredient, is a digestive-friendly choice. Despite its autumnal popularity, pumpkin is naturally low in FODMAPs, making it a versatile and delicious option for those with digestive sensitivities.

Whether you're craving the warmth of pumpkin spice or the smell of Pumpkin Chocolate Chip Muffins, you can savor these seasonal delights without worry, knowing that pumpkin is here to make your fall flavorful and FODMAP-friendly.

Is Pumpkin Low FODMAP?

Pumpkin is generally considered low in FODMAPs, making it a suitable ingredient for individuals following a Low FODMAP diet. About ⅓ cup or 2.65 oz is a serving considered to be a safe, Low FODMAP serving per Monash University. It contains minimal amounts of fermentable carbohydrates that can trigger digestive discomfort in some people with sensitive stomachs. 

However, it's important to note that the tolerance for pumpkin can vary among individuals. While canned pumpkin puree is often recommended as a Low FODMAP choice, some people may still experience symptoms if they consume large quantities. It's advisable to stick to recommended serving sizes and monitor your individual tolerance to ensure it aligns with your specific dietary needs.


For a Low FODMAP-friendly variation of the Pumpkin Chocolate Chip Muffin recipe, consider swapping the chocolate chips with other suitable ingredients that add flavor and texture without compromising digestive comfort. One excellent option is to use finely chopped pecans or walnuts, as nuts are generally low in FODMAPs. These nuts not only provide a satisfying crunch but also a nutty richness that complements the pumpkin's earthy sweetness.

Be mindful of portion sizes, as even Low FODMAP alternatives should be consumed in moderation to ensure they align with your dietary needs. These variations can enhance your muffins' taste while keeping them FODMAP-friendly and enjoyable for individuals with digestive sensitivities.

Serving and Storage Ideas

Once your Low FODMAP Pumpkin Chocolate Chip Muffins are out of the oven and cooled to perfection, there are various ways to enjoy and store them. For immediate enjoyment, serve the muffins warm with a side of lactose-free vanilla yogurt or a drizzle of maple syrup for an extra touch of sweetness. They also pair wonderfully with a hot cup of herbal tea or a steaming latte made with a non-dairy milk of your choice.

To store these treats, ensure they are completely cooled before sealing them in an airtight container. These muffins can be refrigerated for up to five days, preserving their freshness. For longer-term storage, you can freeze them individually in plastic wrap and place them in a freezer-safe bag. When you're ready to enjoy them again, simply thaw them at room temperature or gently warm them in the oven.

Whether you're serving them immediately or storing them for later, these Low FODMAP muffins maintain their delightful taste and texture, making them a convenient and delicious treat for any occasion.

[[ recipeID=recipe-8lmuvlu3z, title=Low FODMAP Pumpkin Chocolate Chip Muffins ]]


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Low FODMAP Pumpkin Chocolate Chip Muffins

Embrace the cozy flavors of autumn with these delightful muffins that bring together the warmth of pumpkin spice and the rich indulgence of dark chocolate chips. Not only are they a perfect treat for the season, but they're also FODMAP-friendly, making them a delightful option for those with digestive sensitivities!

Servings: 12


  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 mins





  1. Preheat your oven to 375°F and line a muffin tin with paper liners, or grease it lightly.
  2. In a large mixing bowl, whisk together the gluten-free flour, baking soda, salt, and pumpkin pie spice until well combined. Set this dry mixture aside.
  3. In another mixing bowl, combine the canned pumpkin, pure maple syrup, canola oil, and eggs. Mix these wet ingredients until they are well incorporated.
  4. Gradually add the dry mixture to the wet mixture, stirring gently as you go. Be careful not to overmix; just stir until the ingredients are combined.
  5. Pour in the water and continue to mix until the batter reaches a smooth consistency.
  6. Now, gently fold the chocolate chunks into the batter. 
  7. Fill each muffin cup about two-thirds full with the batter using a spoon or a scoop.
  8. Place the muffin tin in the preheated oven and bake for approximately 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  9. Once baked, remove the muffins from the oven and allow them to cool in the muffin tin for about 5 minutes before transferring them to a wire rack to cool completely.
  10. Serve these Low FODMAP Pumpkin Chocolate Chip Muffins and enjoy the delightful blend of pumpkin and dark chocolate flavors, perfect for the fall season!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 12

Amount Per Serving
Calories 279
% Daily Value*
Total Fat 14.2g 21%
Saturated Fat 3.6g 18%
Trans Fat 0g
Sodium 12.7mg 0%
Total Carbohydrate 35.4g 11%
Dietary Fiber 2.5g 10%
Sugars 12.4g
Protein 3.2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Gluten-Free Flour: Ensure you use a reputable gluten-free flour blend, such as Bob’s Red Mill Gluten-Free 1:1 Baking Flour, to keep these muffins safe for those with gluten sensitivities.

Pumpkin Pie Spice: If you don't have pre-made pumpkin pie spice, you can create your own by mixing ground cinnamon, nutmeg, and cloves in the specified proportions for that signature fall flavor.

FODMAP Tolerance: While these muffins are designed to be Low FODMAP, individual tolerance can vary. Pay attention to your body's response and adjust ingredients or portions accordingly if needed.