Craving some pumpkin-inspired treats you can make at home? These sweet and savoury low FODMAP pumpkin bars will curb any fall craving!
Anyone who knows me will tell you I have an insatiable sweet tooth! But as soon as the leaves start changing colour, all of my cravings come with a side of pumpkin!
These bars are fantastic for a little afternoon pick-me-up! I like them because they’re light on the frosting and have a rich, savoury flavour that feels so satisfying.
So if you’re looking for something that will satisfy your sweet and savoury peeps, this delicious low FODMAP recipe is it!!
Keep it FODMAP friendly
These easy low FODMAP pumpkin bars will rock your socks! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up for the FODMAP ingredients is flour. If you’re in the elimination phase of the low FODMAP program you need to use gluten-free flour. For my Canadian peeps, I like to use PC’s gluten-free flour. I like it because you can use it cup for cup and my projects always turn out nice and fluffy!
Remember, unless you have celiac disease you’re managing the FODMAP fructan, not gluten itself.
Next up, milk. If you’re in the elimination phase, you’ll need to use lactose-free milk. Both Neilson and Lactantia have lactose-free lines that go up to 35%.
Last but not least, pumpkin puree. According to Monash University, canned pumpkin is low FODMAP in servings of 1/3 of a cup (75 g). Servings of 1/2 a cup (125 g) or more are high in the FODMAPs fructan and GOS.
We’ll be using 1 + 1/3 cups of canned pumpkin, which works out to about 8 g per bar. This is well within Monash’s recommended range.
The remaining ingredients won’t add anything notable to your FODMAP load.
FODMAP math
Looking for the perfect afternoon pick-me-up? Check out the notes below to see how many servings of each FODMAP group are in one of these easy low FODMAP pumpkin bars!
Fructose = 0
Lactose = 0
Fructan = 0.2
GOS = 0.2
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
Low FODMAP Pumpkin Bars
- Total Time: 45 min
- Yield: 36 bars 1x
Description
Not sure if you’re craving something sweet or savoury? These easy low FODMAP pumpkin bars are the best of both worlds!
Ingredients
Bars
- 2 cups low FODMAP all-purpose flour
- 1 + 1/2 cups sugar
- 2 tsp baking powder
- 2 tsp ground cinnamon
- 1 tsp baking soda
- 1/2 tsp salt
- 1/4 tsp freshly ground cloves
- 1 + 3/4 cups pumpkin puree
- 4 eggs, lightly beaten
- 1 cup vegetable oil
Frosting
- 1/3 cup unsalted butter
- 3 cups icing sugar
- 2 tbsp lactose-free milk
- 1 tsp pure vanilla extract
Instructions
Bars
-
Preheat your oven to 350 degrees and lightly spray a 10 x 15″ baking pan with cooking spray.
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Combine flour, sugar, baking powder, cinnamon, baking soda, salt, and cloves in a large bowl.
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Add the pumpkin, eggs, and vegetable oil, and stir until the batter is fully combined.
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Pour the batter into the prepared baking pan and bake for 25-30 minutes, or until a toothpick comes out clean. Cool the bars in the baking pan on a wire rack.
Frosting
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Melt the butter in a small saucepan over medium-high heat. Allow the butter to heat until it turns a rich brown colour (like maple syrup). Then remove the butter from the burner and allow it to cool slightly.
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Combine the butter, icing sugar, milk, and vanilla in a large bowl and beat on medium speed until the batter becomes a light and fluffy frosting. Spread evenly over your bars, then cut them into 36 squares.
Notes
Recommended low FODMAP serving – 1 bar per sitting
- Prep Time: 20 min
- Cook Time: 25 min
- Category: Dessert
- Method: Baking
Nutrition
- Serving Size: 1 bar
- Calories: 135
- Sugar: 9 g
- Sodium: 92 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 25 mg
- Fiber: 0 g
- Protein: 1 g
- Cholesterol: 25 mg
Keywords: Pumpkin Bars, Pumpkin Spice Bars, low FODMAP pumpkin bars, low FODMAP pumpkin bars, gluten free pumpkin bars
Looking for something to finish off your FODMAP meal? You might also like one of these:
- Low FODMAP Ginger Pumpkin Muffins Looking for a savoury breakfast idea you can make in advance? These easy low FODMAP ginger pumpkin muffins are exactly what you’ve been waiting for!
- Low FODMAP Carrot Cake Looking for a sweet treat your whole family! This rich and savoury low FODMAP carrot cake will be the star of your dessert table!
- Low FODMAP Pumpkin Latte With a rich, creamy texture and a hint of pumpkin spice, this low FODMAP pumpkin latte will cure any fall craving!
If you like this post, don’t forget to share it! Follow me on Instagram @fodmapformula for more tips and recipes on keeping thins FODMAP friendly. Together we’ll get the low FODMAP diet down to a science!
