Makes 10 servings
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 tins 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 tinned pumpkin: According to Monash University tinned pumpkin is low FODMAP at a 1/4 cup (6og or 2.11oz) serve per person.
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.
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.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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
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