Low-FODMAP Pumpkin Pie

The holiday season is here! Thanksgiving memories, Christmas trees, sparkly lights, cheerful music…and, yow-zah…all the food.

This is my first holiday season on the low-FODMAP diet, and to tell you the truth, I wasn’t looking forward to it at first. As I’ve told you in previous blog posts, my family is a family of cooks; therefore, I knew I’d be missing out on a lot of delicious, tried-and-true recipes passed down through the years.

But instead of feeling down about it, I decided (once again) to place myself into the kitchen and figure out a way to make something work. And lucky you! You get to profit from that research and planning!

For your baking and eating pleasure, I present to you: the world’s easiest and tastiest low-FODMAP pumpkin pie! Seriously, it is so good – especially when your husband bakes it for you. (My guy is the sweetest!)

Before you get ready to dive into the whole pie, though, there are a couple things you need to know. The first is that, just like any other dessert recipe, you need to watch your FODMAP sugar counts for the day. The second is that pumpkin is low-FODMAP only in limited portions (here’s a really good article explaining the complexity of pumpkin in case you want more details). To be safe with this recipe, stick to about one-tenth of the pie per day when cutting your slice.

Utensils/appliances you’ll need:

  • One medium-sized mixing bowl and mixer (stand or handheld will be just fine)
  • These measuring cups
  • Measuring spoons
  • An oven!

The Recipe

Like I said, this recipe is meant to be tasty AND easy. No one needs a complex dessert to top off the overwhelmingly complex matter of putting together a holiday dinner when you are on the low-FODMAP diet. So, I did extensive research to find a delicious premade low-FODMAP pie crust to make this recipe the easiest…and trust me. I grew up on pie crusts from scratch, so I’m pretty much an expert on the subject. This one is really, really good. You’re welcome!

Ingredients you’ll need:

  • One Wholly Gluten-Free 9-inch Frozen Pie Crust (We get ours at Kroger, and they come in packs of two! Perfect if you have more than one holiday gathering in a row.)
  • One 15 oz. can of Libby’s 100% pure pumpkin puree (I recommend this brand because there aren’t any hidden or added ingredients…just pumpkin!)
  • 1 cup unsweetened almond milk
  • 2 large eggs
  • 1/2 cup granulated cane sugar
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon salt


  • Before beginning the filling, get your pie crust out of the freezer to thaw (only about 10 minutes necessary) and preheat your oven to 450 degrees.
  • Put your eggs into the mixing bowl and beat until frothy.
  • Beat in the sugar, cinnamon, ginger, cloves, and salt until well-combined, and then add the pumpkin and milk. Mix until smooth.
  • Pour the filling into your thawed pie crust.
  • Bake the pie at 450 degrees for 10 minutes, and then reduce heat to 350 degrees for an additional 40-50 minutes until the middle is set. If you insert and remove a toothpick into the center of the pie and it comes out clean, you’ll know the pie is done.
  • Let the pie cool and then refrigerate until ready to serve. Heads up, the pie will last two-three days in the fridge.

That’s it, folks! A taste of the holidays in easy, low-FODMAP fashion. Enjoy!

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