Pumpkin Spice Latte (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 2

Indulge in Autumn's warm embrace with a homemade Pumpkin Spice Latte. With this simple recipe, you can experience a classic fall flavor without going to your local coffee shop and without consuming loads of sugary FODMAPs. This delicious creamy latte features the perfect blend of real pumpkin and classic pumpkin spice flavors, making it the perfect autumn treat. A dollop of whipped cream and a dusting of nutmeg make it simple perfection.

Ingredients: Latte

2 tablespoons pumpkin puree (I always use Libbys)

1/2 teaspoon pumpkin pie spice*

1 1/2 tablespoon superfine sugar

1 tablespoon vanilla extract

1 1/2 cups lactose-free whole milk, warmed

1/2 cup heavy cream

1/4 - 1/2 cup strong decaf coffee or espresso (I use Starbucks Decaf Via Italian Roast)

Ingredients: Whipped Cream

1 cup heavy whipping cream

1 tablespoon powdered sugar (or to taste)

1/2 teaspoon vanilla extract

Directions: Latte

(1) Heat the milk: Heat the milk in a small saucepan over medium heat (or in the microwave) and remove from the heat before it boils.

(2) Blend: To the blender add pumpkin, pumpkin pie spice, superfine sugar, vanilla extract, and heated milk. Blend on high until smooth and consistent. Then pour the hot coffee into the blender and blend again – about 2 minutes altogether.

(3) Serve: Pour the hot latte mixture into mugs. Add a dollop of whipped cream and a sprinkle of nutmeg.

Directions: Whipped Cream

(1) Prepare: Keep cream well-chilled until ready to whip and don’t prepare this too far ahead of time as it’s best when freshly whipped (a few hours is OK and then keep it in the fridge).

(2) Whip: Pour cream into a medium to large metal or glass mixing bowl or the largest bowl of your stand mixer and, using your largest whisk (or the whisk attachment on your mixer, or a hand mixer), beat until soft peaks form.

(3) Finish: Add the powdered sugar and vanilla and whip until the cream holds its shape nicely. Taste and adjust sugar as needed.

Drink and enjoy every sip because you can!

*Make your own Pumpkin Spice

Combine in a small bowl or jar, and stir well the following spices:

3 tablespoons ground cinnamon

1 tablespoon ground ginger

2 teaspoons ground nutmeg

1 teaspoon ground allspice

1 teaspoon ground cloves

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ drink recipes

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Holiday Egg Nog (Low FODMAP)

20 Minutes prep • 4 hours cook/chill • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-6

Creamy egg nog is a wonderful holiday tradition and this eggnog is no exception! It’s not hard to make and so much more delicious than the store-bought variety. You can sugar the rims of your glasses for a fancy touch, or just serve it in mugs with a dusting of grated nutmeg. Add alcohol if you like, or just enjoy it as is. Eggnog is truly Christmas in a cup.

Ingredients

6 large egg yolks

1/2 cup granulated sugar

1 cup heavy whipping cream

2 cups lactose-free milk (I used whole milk)

1/2 teaspoon ground nutmeg

Pinch of Kosher salt

1/4 teaspoon vanilla extract

Fresh ground nutmeg, for topping (fresh grated is best if you have whole nutmeg and a nutmeg grater)

Brandy, bourbon, or whisky, optional, see note

Directions

(1) Beat the egg yolks: In the bowl of your stand mixer, whisk the egg yolks and sugar together until light and creamy.

(2) Heat the milk: In a saucepan over medium-high heat, combine the cream, milk, nutmeg, and salt. Stir often until the mixture just starts to simmer. 

(3) Temper the eggs: Add a big spoonful of the hot milk to the egg mixture, whisking vigorously as you add it. Repeat, adding a big spoonful at a time, to temper the eggs. Once most of the hot milk has been added to the eggs, pour the mixture back into the saucepan on the stove. 

(4) Heat the mixture: Whisk constantly while heating, until the mixture reaches about 160 degrees F on an instant-read thermometer. It will thicken more as it cools.

(5) Add flavoring: Remove from heat and stir in the vanilla, and alcohol*, if using.

(6) Chill: Pour the eggnog into a mason jar, pitcher, or other container and cover it tightly with plastic wrap. Refrigerate overnight or until well-chilled. It will thicken as it cools.

(7) Serve: Serve with a sprinkle of nutmeg or cinnamon.

(8) Storage: Store homemade eggnog in the refrigerator for up to one week.

Drink and enjoy every bit because you can!

Alcohol: If you want to add alcohol to your eggnog, start with 1/4 cup brandy, bourbon, or whisky added at the same time as the vanilla, or after cooling the eggnog. Add more to taste, if desired. 

Sugared-rim glass: Dip the rim in corn syrup, then in granulated sugar. Voila! A sugared rim.

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ drink recipes

Strawberry Gin-ger Martini (low FODMAP)

5 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 1 • Ok to make ahead: Step 1

When strawberries are plentiful I try to think of all kinds of ways to enjoy them. So, why not put them in a fancy cocktail? This is a sweet and sour gin drink with a touch of bubbles added. I wasn’t sure if I should call it a martini, a mule, or a mojito, but I made it in a martini glass, so, martini it is! Don’t miss the lime sugar rim on the glass. It’s easy and it makes it quite special.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

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Strawberry Mint Margarita (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 2 • Ok to make ahead: Steps 1-3

It’s strawberry season, so I’m whipping up a few low FODMAP strawberry treats for you to enjoy. The strawberry syrup in this recipe makes the perfect base for a fancy margarita but it would be equally good over vanilla ice cream for dessert! Make this margarita as a cocktail or a mocktail and enjoy the intense strawberry flavor and vivid color.

Ingredients: Strawberry Syrup

1 pint (about 3 cups) fresh strawberries, quartered

1/2 cup granulated sugar

1 teaspoon lemon juice

6 fresh mint leaves

Ingredients: Margarita

3/4 cup strawberry syrup

3/4 cup crushed ice

2 ounces tequila (I used Don Julio Blanco) - OK to leave this out for a “mocktail” version

2 tablespoons sugar (for rimming the glasses with sugar)

Directions

(1) Prepare: Wash and quarter the strawberries.

(2) Make the strawberry syrup: In a medium saucepan combine the strawberries, sugar, mint leaves, and lemon juice. Stir to combine and bring the mixture to a simmer. Simmer uncovered, over medium-low heat, for 30 minutes, stirring often. Remove from the heat and let cool completely (put it in the refrigerator if you’re in a hurry).

(3) Rim the glasses with sugar: Spread the 2 tablespoons of sugar on a shallow plate. Use one of the quartered strawberries to moisten the rim of each of your glasses. Dip the moistened rim in the sugar a few times until the entire rim is sugared. Set the glasses aside until you’re ready to fill them.

(4) Blend the margarita: In a blender, combine 3/4 cup of the strawberry syrup with 3/4 cup crushed ice. Add 2 ounces of tequila (if using). Blend until smooth. If it’s too thick, add a bit more strawberry syrup. If it’s too thin, add a bit more ice. Blend until smooth.

(5) Finish: Pour into prepared glasses and garnish with mint leaves.

Sip and enjoy every bit because you can!

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ drink recipes

Thai iced tea (low FODMAP)

10 minutes prep • 30 minutes steep and cool • gluten-free • low FODMAP • Serves 6 • Thought your days of enjoying a delicious glass of Thai iced tea were over? Now you can make your own and you’ll never have to miss it again! This recipe is simple and intensely fragrant and flavorful—just like you would expect it to be in the best Thai restaurant. You can mix it with lactose-free whole milk or half and half—depending on your taste. All versions will be delicious!

Ingredients

4 cups water

4 decaffeinated black tea bags

1/2 - 3/4 cup granulated sugar (depending on how sweet you like it)

2 anise stars

1 green cardamom pod, smashed

2 whole cloves

1 cup lactose-free whole milk or lactose-free half and half

Ice

Directions

Bring water to boil and add the tea bags, sugar, star anise, smashed cardamom pod, and cloves.

Stir until all the sugar dissolves. Gently boil tea for about 3 minutes. Remove from heat and allow tea to steep and cool for at least 30 minutes. The more concentrated the tea flavor, the better the Thai tea tastes. I think it tastes best if you allow the tea to steep and cool for about 2 hours.

Remove the tea bags and spoon out the star anise, cardamom pod, and cloves (or strain to remove). If tea is still warm, you’ll want to refrigerate it so it will be well chilled. You can make the tea ahead of time and keep it in the fridge until you’re ready to serve.

Fill highball glasses with ice and pour in your cooled Thai tea leaving about 1/3 of the glass to fill in with whole milk or half and half. If you use milk, you may want to add 2-3 tablespoons of half and half or heavy cream for a creamier flavor.

Drink and enjoy every sip because you can!

Pro tip: As I learned on a skiing trip in Jackson Hole Wyoming, Thai iced tea can be spiked with vanilla vodka and the result is a delightful creamy cocktail.

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Low FODMAP tropical breakfast smoothie

10 Minutes • Gluten-free • Low FODMAP • Serves 2 - 3 • This amazing smoothie is full of low FODMAP variety so you can enjoy the tropical flavor without consequences. The oatmeal adds bulk so it’s not only delicious it’s filling! (Pro tip: Make this with coconut milk for a truly tropical dairy-free version!)

INGREDIENTS:

2 frozen bananas (freeze banana slices overnight on parchment)

1 cup lactose-free milk (or canned coconut milk for dairy-free alternative)

1 cup fresh pineapple chunks

3 tbsp shredded unsweetened coconut

1/4 cup rolled oats

1 tablespoon maple syrup (optional)

DIRECTIONS:

Add all of the ingredients except the maple syrup into a Nutri-bullet or blender and blend until desired consistency.

Taste and add maple syrup only if needed.

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