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Low FODMAP Pumpkin Cupcakes

It’s official, pumpkin season fall is now upon us! Naturally, this means everything from your morning coffee to your toilet paper now comes with a mandatory dash of pumpkin spice. Hurray! While this seasonal obsession can feel a little excessive, it can also leave you with some pretty intense cravings. But fear not, friend! I’ve got your taste buds and your tummy covered with these low FODMAP pumpkin cupcakes.

Low FODMAP Pumpkin Cupcakes

Prepare yourself! You’re about to fall in love with the rich, savoury flavour of these low FODMAP pumpkin cupcakes. Trust me. They’re so delicious my friends beg for them all year round. Seriously! Now, every time I arrive with a tray of desserts, the first thing everyone wants to know is if I’ve brought the coveted pumpkin cupcakes. It’s intense, people. You’ve been forewarned!

Just so you know, the secret of these low FODMAP pumpkin cupcakes is their maple frosting. Made with pure maple syrup, the sweet, caramelized taste of the icing combined with the rich, savoury flavour of the cupcakes will light up every taste bud you own. Now you’re ready to rock your low FODMAP fall!

Think these Low FODMAP pumpkin cupcakes sound great, but you don’t have time to try them now? Don’t worry! You can PIN THIS POST for later!

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Keep It FODMAP Friendly

These low FODMAP pumpkin cupcakes will be the highlight of your fall! Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, if you’re in the elimination phase of the program, you’ll need to use gluten-free flour. For my Canadian peeps, I normally use PC’s gluten-free flour. I like it because I can use it cup for cup and it doesn’t have any gums.

Next up are our spices. These pumpkin cupcakes get their savoury flavour from cinnamon, ginger, and nutmeg. All of our spices are within Monash’s recommended serving size, so we’re good to go here.

This recipe also uses canned pumpkin. According to the Monash app, canned pumpkin is safe in servings of 1/3 of a cup per sitting. Servings of 1/2 a cup or more are high in both fructans and galactooligosaccharides. Since a standard can of pumpkin puree is just under 2 cups, each of our cupcakes will have just under 1/4 cup of pumpkin puree. This is within Monash’s recommended servings size.

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For our icing, we’ll be using cream cheese. During the elimination phase of the program, you’ll need to use lactose-free cream cheese. You can read more about dairy products during elimination on Monash University’s FODMAP Blog.

Our icing recipe also calls for butter. However, unlike cream cheese, you won’t need to use a lactose-free product. According to Monash University, butter doesn’t have any FODMAPs (because it’s all fat). So you can use whatever you have on hand.

The ingredient that takes our icing from amazing to epic is pure maple syrup. According to the Monash app, pure maple syrup is low FODMAP in servings of 1 tbsp. Though, Monash doesn’t offer a maximum serving.

Want to try these low FODMAP pumpkin cupcakes? Don’t forget to PIN THIS RECIPE for later!

Low FODMAP Pumpkin Cupcakes
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins

Curb your pumpkin spice cravings this fall with a low FODMAP pumpkin cupcake! This quick and easy recipe is so delicious, you'll probably make it all year long.

Course: Dessert
Cuisine: American
Servings: 10 cupcakes
Calories: 408 kcal
Author: The FODMAP Formula
What You Need
Pumpkin Cupcakes
  • 1 cup gluten-free all-purpose flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground nutmeg
  • 1/2 tsp kosher salt
  • 2 lg eggs (room temperature)
  • 1 can pumpkin puree (not pie filling)
  • 1/2 cup sugar
  • 1/2 cup light brown sugar (lightly packed)
  • 1/2 cup vegetable oil
Maple Frosting
  • 6 oz lactose-free cream cheese (room temperature)
  • 3 tbsp unsalted butter (room temperature)
  • 2 tbsp pure maple syrup
  • 1/2 tsp pure vanilla extract
  • 2 cups confectioner's sugar
  • crushed walnuts (optional)
What You Do
Pumpkin Cupcakes
  1. Preheat the oven to 350 degrees and line a muffin tray with 10 paper liners. Set aside.

  2. Combine the flour, baking powder, baking soda, cinnamon, ginger, nutmeg, and salt in a small bowl. 

  3. In a large bowl, mix the eggs, pumpkin, sugar, brown sugar, and the vegetable oil. Add the flour mixture to the pumpkin mixture and combine. 

  4. Scoop the batter into the prepared muffin liners and bake for 20 to 25 minutes (until a toothpick comes out clean). 

Maple Frosting
  1. Cream together the cream cheese, butter, maple syrup, and vanilla on low speed until smooth. With your mixer on low, add the icing sugar to the cream cheese mixture and blend until smooth. 


Low FODMAP Pumpkin Cupcakes

Low FODMAP Pumpkin Cupcakes
Low FODMAP Pumpkin Cupcakes

Rock your pumpkin spice cravings with these awesome low FODMAP pumpkin cupcakes. If you like this recipe, don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!

P.S. Want access to more recipes, articles, and some fabulous freebies? Make sure to sign up for my mailing list below. As part of The FODMAP Formula community, you’ll get additional resources and VIP gifts delivered right to your inbox!

© 2018 Amy Agur – The FODMAP Formula 


You might also like one of these:

Low FODMAP Chocolate Cupcakes: Need to curb your chocolate cravings? These chocolate cupcakes will hit the spot. With a light, fluffy texture and a rich ganache icing, these cupcakes will be a family favourite in no time!

Low FODMAP Peanut Butter Cups: With the perfect blend of sweet and savoury, these rich peanut butter cups will satisfy your sweet tooth without hurting your tummy.

Low FODMAP Haystack Cookies: These haystack cookies are the perfect emergency treat. Pop these babies in the freezer for a chocolate infusion whenever you need it.

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Leave a Comment

  • N Smith

    Thanks for the recipe. I am thrilled to find your blog that gives recipes already configured for Monash guidelines! I had a question about this recipe. Is this really suppose to have 1/2 cup of oil? I am finding these extremely difficult to get cooked all the way through, they are heavy and dense.

    • Amy Agur

      Hi friend!

      Yes, these are made with 1/2 a cup of oil. They’re meant to be a bit denser than a standard muffin, but if you find them too heavy you can try cutting the oil down to 1/4 cup. They may not be as moist, though. Make sure to let me know how they turn out if you try it with less oil. I’m very curious now!


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