Low FODMAP Rustic Low FODMAP Pumpkin Pie
Ingredients
MAKE GLUTEN FREEMakes 10 servings
Pastry Base
250
gluten free all purpose flour*
0.5
guar gum (or xanthan gum)*
2
brown sugar
0.125
ground cinnamon*
125
butter or dairy free spread*
1
large egg
1
low FODMAP milk*
1
Dry rice or beans (for blind baking)
Pumpkin Pie Filling
450
pumpkin puree (not pumpkin pie filling) (500g raw Japanese pumpkin/Kabocha squash OR 15oz can pumpkin puree)*
3
large egg
150
brown sugar
2
corn starch*
0.5
salt
1.5
ground cinnamon*
0.5
ground ginger*
0.25
ground nutmeg*
0.125
ground cloves*
187
low FODMAP milk*
Equipment
- blender/stick blender
- large mixing bowl
- baking paper
- 25cm (10inch) tart tin (4cm or 1.5inch deep)
- Rolling Pin
- microwave steamer or bowl
Low FODMAP Rustic Low FODMAP Pumpkin Pie
I’ve had so many requests for a low FODMAP recipe for pumpkin pie that I thought it was time to make one. But it’s confession time! Pumpkin pie isn’t a common dessert in New Zealand so I’ve had to get into my kitchen and experiment.
I’ve done a lot of research and testing and I’ve created a pumpkin pie that my friends and family love. It’s sweet and spicy, thick and smooth all at the same time.
I had to make pumpkin puree from scratch, as we can’t buy it in cans easily here, however this recipe should work with tinned pumpkin.
I used Japanese pumpkin (Kabocha squash) as my base as that is the only low FODMAP pumpkin in season in New Zealand at the moment.
Make sure you divide your pie into the recommended number of serves if you are making your own pumpkin puree.
Note on canned pumpkin: According to Monash University canned pumpkin puree is low FODMAP at a ⅓ cup (75g or 2.6oz) serve per person.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 10
Pastry Base
250
gluten free all purpose flour*
0.5
guar gum (or xanthan gum)*
2
brown sugar
0.125
ground cinnamon*
125
butter or dairy free spread*
1
large egg
1
low FODMAP milk*
1
Dry rice or beans (for blind baking)
Pumpkin Pie Filling
450
pumpkin puree (not pumpkin pie filling) (500g raw Japanese pumpkin/Kabocha squash OR 15oz can pumpkin puree)*
3
large egg
150
brown sugar
2
corn starch*
0.5
salt
1.5
ground cinnamon*
0.5
ground ginger*
0.25
ground nutmeg*
0.125
ground cloves*
187
low FODMAP milk*
Equipment
- blender/stick blender
- large mixing bowl
- baking paper
- 25cm (10inch) tart tin (4cm or 1.5inch deep)
- Rolling Pin
- microwave steamer or bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
322
Fat
12.8g
Saturates
2.3g
Protein
5.5g
Carbs
45.6g
Sugars
20.3g
Fibre
1.8g
Salt
0.3g
Iron
1.8mg
Calcium
99.8mg
Calories
315
Fat
12.8g
Saturates
2.3g
Protein
5.5g
Carbs
44g
Sugars
19.4g
Fibre
1.7g
Salt
0.3g
Iron
1.8mg
Calcium
110.6mg
Calories
322
Fat
12.8g
Saturates
2.3g
Protein
5.4g
Carbs
45.7g
Sugars
20.3g
Fibre
1.7g
Salt
0.3g
Iron
1.7mg
Calcium
99.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Make the pastry. Sieve the gluten free all purpose flour and guar gum (xanthan gum) into a large bowl, stir through the brown sugar and cinnamon. Chop the dairy free spread (or butter) into cubes (you want the spread/butter to be as cold as possible), then rub it into the flour using your finger tips, until it resembles fine breadcrumbs. You can use a food processor to do this. In a separate bowl beat the egg, then add it to the mixture along with the low FODMAP milk. Use your hands to bring it together into a rough dough. Pat the dough into a round flat ball, roughly 2.5cm (1 inch) thick. Wrap in clingfilm and place in fridge to chill for at least 30 minutes (or overnight).
- Preheat the oven to 180ºC (355ºF). Grease the pie tin.
- If using fresh pumpkin you need to prepare it. Deseed, peel and cut the pumpkin into small pieces before separating out about 500 g (17.6 oz) of raw pumpkin. Place in a large microwave-proof bowl and add 3 tablespoons of water. Cover with a microwave proof plate, then steam in the microwave on high for 8 to 10 minutes until cooked through. Drain well. Weigh the cooked pumpkin to make sure you have enough. Place in a food processer and blend until smooth with a couple of tablespoons of water as needed to thin the puree. Leave to cool.
- Roll out the pastry on top of a piece of baking paper until it is roughly 3mm thick and 30cm (12 inches) in diameter. If the pastry is crumbling too much you can roll it out between 2 sheets of baking paper. Carefully transfer the dough into the prepared tart tin. I do this by placing the tart tin upside down on top of the pastry and then flipping the tin and pastry over (you might need another set of hands to help). Then gently loosen and press the pastry into the side of the tin. Press any cracks back together. Trim away any overhanging pastry, prick base with a fork. Line the top of the pastry with baking paper. Pour in the dried rice or beans. Pop the pastry into the oven and blind bake for 10 to 12 minutes. Remove the baking paper and rice or beans and then bake for a further 5 minutes.
- While the piecrust bakes, finish the filling. Add the corn starch, salt, ground cinnamon, ginger, nutmeg, cloves, eggs, low FODMAP milk and brown sugar to the pumpkin puree in the food processor. Blend until smooth. Or mix the ingredients through the tinned pumpkin. If using homemade puree your filling is likely to be less thick. That is okay it will still set when you pop it in the oven.
- Pour the filling into the pre-baked pie crust. Fill the crust almost to the top but not right up (it’s okay if you have a little bit left over). Place in the middle rack of the oven and bake the pie until the centre is almost set. This should take between 45 to 60 minutes.
- Once cooked, transfer the pie to a wire rack and allow to cool completely for at least 3 hours. Serve the pie with whipped cream or low FODMAP vanilla ice cream. Cover leftovers and store in refrigerator for up to 3 days.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
You can use canned pumpkin puree or you can make pumpkin puree using Japanese squash, Kabocha squash, buttercup squash, supermarket squash or Kent pumpkin.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
