Easy Low FODMAP Pumpkin Spiced Latte

Ingredients

MAKE GLUTEN FREE

Servings:

PUMPKIN SPICED LATTE

3   canned or fresh pumpkin puree (make fresh from Japanese pumpkin or Kabocha squash)
250   low FODMAP milk*
0.5   ground cinnamon*
0.25   ground ginger*
0.25   ground nutmeg*
0.125   all spice*
0.125   ground cloves*
0.125   black pepper (freshly ground)*
1   pure maple syrup (add more to taste)*
3   strong black coffee (optional)
0.5   vanilla extract
3   whipped cream or whipped coconut cream (optional, for serving)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Easy Low FODMAP Pumpkin Spiced Latte

Last updated Oct 15th, 2020

PREP IN 3 MIN
COOKS IN 10 MIN
SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Dessert, Drinks, Vegetarian Options

Oh, the holiday season is coming… and that means all things cinnamon, pumpkin and spice. That brings me to glorious low FODMAP pumpkin spiced lattes.

Get your coffee hit with little hints of pumpkin, a sprinkle of cinnamon, ginger, nutmeg, and a generous topping of cream. It’s like a fall party in your mouth that is perfect for the holiday season or when you just want to cosy on the couch with a snuggly drink.

You might be wondering what the deal is with coffee when you have a grumpy gut? Coffee is low FODMAP but the caffeine in it can trigger symptoms for some people. If that’s you then you can turn this into a caffeine free latte by leaving out the coffee.

Vegan or dairy free option option: Instead of topping with whipped dairy cream try stirring through a few spoonfuls of whipped coconut cream instead for a decadent latte. Also choose a plant based milk alternative.

FODMAP note: Yip that’s right ladies and gents, whipped cream is low FODMAP and can be enjoyed in 1/2 cup serves. That means it’s completely okay to use a couple of spoonfuls to make a fluffy latte topping.

How to make pumpkin puree: Take 170g (6oz) of Japanese Pumpkin/Kabocha Squash/Buttercup pumpkin and chop it into small cubes. Steam in the microwave for 4 minutes on high until soft, then puree with 2 to 3 tablespoons of water until silky smooth. This will make 1/2 cup of pumpkin puree.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

PUMPKIN SPICED LATTE

3   canned or fresh pumpkin puree (make fresh from Japanese pumpkin or Kabocha squash)
250   low FODMAP milk*
0.5   ground cinnamon*
0.25   ground ginger*
0.25   ground nutmeg*
0.125   all spice*
0.125   ground cloves*
0.125   black pepper (freshly ground)*
1   pure maple syrup (add more to taste)*
3   strong black coffee (optional)
0.5   vanilla extract
3   whipped cream or whipped coconut cream (optional, for serving)

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 221
Fat 10.5g
Saturates 5.1g
Protein 2g
Carbs 44.2g
Sugars 29g
Fibre 3g
Salt 0.1g
Iron 1.4mg
Calcium 358.5mg
Calories 141
Fat 10.4g
Saturates 5.3g
Protein 2.3g
Carbs 24.5g
Sugars 17.8g
Fibre 2.7g
Salt 0.2g
Iron 1.6mg
Calcium 523.5mg
Calories 221
Fat 10.5g
Saturates 5.1g
Protein 2g
Carbs 44.2g
Sugars 29g
Fibre 3g
Salt 0.1g
Iron 1.4mg
Calcium 358.5mg
    | | |
  1. Make the pumpkin puree if needed. Peel, deseed and dice the pumpkin into small cubes. Steam in microwave for 4 minutes until soft. Then puree with a couple of tablespoons of water until silky smooth.
  2. Place the milk into a small saucepan and bring to a gentle simmer. Whisk in the puree, cinnamon, ginger, nutmeg, all spice, cloves, black pepper, and maple syrup. It’s normal for the milk and puree to separate a little bit so whisk as needed to keep it smooth.
  3. Stir through the coffee (if using) and vanilla. Taste and add another splash of maple syrup if needed.
  4. Serve as is or top with whipped cream or stir through some whipped coconut cream for a vegan option.
  5. You can also make this in bulk and keep in the fridge for up to 1 week. The mixture will separate as it cools so just whisk it back together as you heat it on the stovetop.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

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).

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

There are no dairy free tips for this recipe.

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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: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More