It’s Pumpkin Spice Season! (Low FODMAP)
As the leaves start to change color and the air turns crisp, there's one thing that symbolizes the arrival of autumn like no other – the beloved pumpkin spice season. It's a time when cozy sweaters, warm drinks, and the aromatic blend of cinnamon, nutmeg, and cloves fill the air. But for those of us following a low FODMAP diet, the traditional pumpkin spice season can be a bit daunting. Fear not! I’m here to show you how to fully embrace the flavors of fall while keeping your digestive system happy.
Pumpkin Spice: A Low FODMAP Delight
The good news is that many components of the classic pumpkin spice blend are low in FODMAPs. Cinnamon, nutmeg, and cloves—the heart and soul of pumpkin spice—are safe for most people following a low FODMAP diet. This means you can enjoy that warm, comforting flavor without the worry of digestive distress. (Watch out for the super sweet syrups that often get added to pumpkin spice delights and avoid those with high fructose corn syrup.)
Low FODMAP Pumpkin Spice Recipes
Here are a few of my low FODMAP Pumpkin Spice recipes. Want to see even more? Find them in the Recipe Club filtered for pumpkin right here.
Brown Butter Pumpkin Streusel Coffee Cake
This is a wonderful pumpkin recipe that uses my Pumpkin Butter as a key ingredient! This classic coffee cake has been made that much better with brown butter and pumpkin spice. The cake is light and pumpkiny and the streusel topping has a nice spiced crumble to it. It's quick to make and it's perfect for breakfast or afternoon tea.
Maple Pecan Pumpkin Bread
It’s that time of year again—pumpkin everything! I love a good pumpkin bread and this one is made extra special with pecans and maple syrup. It’s super moist so the crunchy cinnamon sugar topping makes a nice contrast to the cake-like bread. Enjoy it fresh or keep it wrapped up for a day or two. It’s the perfect fall flavor.
Pumpkin, Bacon, Cheddar Risotto
I don't know about you, but I love the fall when the air (finally) gets cold and crisp and we see pumpkin sneaking into lots of delicious recipes! Tis’ the season to roll out the comfort food, and this one’s a winner! The flavor is kind of like that yummy potato skin appetizer with the bacon and the cheese but the pumpkin and the risotto bring a whole new level of creamy deliciousness.
This is one of those recipes your family will ask for again and again and you will be free to enjoy it with them because, like all my recipes, it's low FODMAP!
I like to serve it with some crisp buttered sourdough toast for a bit of crunch to balance the creamy risotto. A nice green salad would round this out into a perfect weeknight, or any night, dinner.
Better than classic Pumpkin Pie
This version of the classic pumpkin pie is rich and flavorful and low FODMAP too. Baked in my perfect buttery pate brisee pie crust and filled with just the right combination of pumpkin, eggs, cream, and spices to deliver a wonderful flavor every time. Serve with freshly whipped cream for the best combination of flavor, color, and tradition. Looking for more holiday recipes? Check out my post on Navigating a Holiday Feast while on a low FODMAP diet.
Simple Pumpkin Spice Syrup
Make your own pumpkin spice cocktails, ice cream bars, or latte with this delicious pumpkin spice syrup. It’s simple to make and it keeps well in the fridge. So make up a batch and keep some on hand to spice up your holidays!
Pumpkin Mac and Cheese with Crispy Sage
Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes. And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!
Pumpkin Spice Ice Cream Bars
Still a little warm where you live? This is a great way to get that pumpkin spice vibe in a cool package. I was born right on top of Thanksgiving and I’ve always attributed that happy connection to my love of all things pumpkin! Particularly pumpkin ice cream! This recipe captures all the scrumptious flavor of pumpkin spice set in the creamiest package you can imagine. If you’re a pumpkin fan, get ready to discover your new favorite pumpkin ice cream treat.
Great Pumpkin Cocktail
I love fall with the crisp air and the smell of fabulous things cooking in the kitchen. This is a wonderful fall cocktail with the flavors of pumpkin spice, maple syrup, and cinnamon. It uses my pumpkin spice butter as a base so make that ahead of time for the best version of this cocktail! (Don’t worry, it’s quick to make.)
Embracing the low FODMAP pumpkin spice season is not only possible but also deliciously enjoyable. With a little creativity and an understanding of your dietary needs, you can savor the flavors of fall without compromising your digestive comfort. So go ahead, indulge in the Pumpkin Streusel Coffee cake, bake my Better Than Classic Pumpkin Pie, or whip up my Great Pumpkin Cocktail – your taste buds and your tummy will thank you for it. Happy autumn!
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
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