Has the low FODMAP diet put a kink in your pumpkin spice plans? Don’t worry, friend! I’ve got you covered! With a rich, creamy texture and a hint of pumpkin spice, this low FODMAP pumpkin latte will cure any fall craving!
Well, it’s official, I had to put on a sweater to walk my dogs, and that can only mean one thing… It’s pumpkin season, friends! As my opening act, I would like to present this easy pumpkin latte!
Growing up, I wasn’t a huge fan of pumpkin. In fact, one of my mother’s favourite Thanksgiving jokes is that my slice of pumpkin pie is just a vehicle for whipped cream. But a few years ago, I made these low FODMAP pumpkin cupcakes for a friend of mine. When I tried my first one, I fell head over heels in love!
Since then, I’ve become a pumpkin spice aficionado. So I can tell you pretty confidently that this rich and creamy pumpkin latte is exactly what you’ve been waiting for!
So if you spend your summer counting down the days until fall, brace your taste buds, friend! I’ve got the goods!
Keep it FODMAP friendly
This low FODMAP pumpkin latte will keep your taste buds and your tummy happy! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, pumpkin. According to Monash University, pumpkin puree is low FODMAP in servings of 1/3 cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs fructan and GOS.
We’ll be using 2 tbsp of pumpkin total, which works out to 14 g per serving. This is well below Monash’s recommended range.
Next up, vanilla extract. Monash has determined vanilla extract or essence only has trace amounts of FODMAPs. This means you can eat larger servings of vanilla without going over your FODMAP load.
We’ll also be using milk and whipped cream. If you’re in the elimination phase of the low FODMAP program, you’ll need to use lactose-free products. For my North American peeps, Natrel and Lactantia both have lactose-free lines that go up to 35%.
Last but not least, espresso. According to Monash, espresso is low FODMAP in servings of 60 ml (or two shots). Though Monash doesn’t list a maximum serving size. Monash has explained on their blog that servings with no maximum serving listed can be eaten in large quantities without pushing you over your FODMAP threshold.
Keep in mind, though, that coffee and espresso do contain caffeine, which is a known gut irritant. If you know you react to caffeine, start with a decaf version of this recipe and see how it goes!
Wondering how this low FODMAP pumpkin latte stacks up? Check out the notes below to see how many servings of each FODMAP group are in 1 serving of this recipe. To learn more about FODMAP stacking, check out my full article here.
Fructose = 0
Lactose = 0
Fructan = 0.18
GOS = 0.18
Polyol = 0
Want to try this low FODMAP pumpkin latte? Don’t forget to PIN THIS RECIPE for later!
This easy low FODMAP pumpkin latte is the fall flavour you’ve been dreaming of!
- 3 tbsp granulated sugar
- 2 tbsp pumpkin puree (not pumpkin pie filling)
- 1 tsp pure vanilla extract
- 1/2 tsp ground ginger
- 1/2 tsp cinnamon
- pinch nutmeg
- 2 + 1/4 cups lactose-free milk
- 1/4 cup espresso
- lactose-free whipped cream * optional
- Combine sugar, pumpkin puree, vanilla, ginger, cinnamon, and nutmeg in a small saucepan.
- Whisk in the milk and espresso and bring the mixture to a low simmer.
- Divide the mixture between two mugs and top with whipped cream and a sprinkle of cinnamon (optional). Enjoy!
Recommended low FODMAP serving – 3/4 cup
- Category: dessert, drink
- Cuisine: American
- Serving Size: 3/4 cup
- Calories: 170
- Sugar: 27
- Sodium: 87
- Fat: 3
- Saturated Fat: 2
- Unsaturated Fat: 1
- Trans Fat: 0
- Carbohydrates: 29
- Fiber: 1
- Protein: 5
- Cholesterol: 13
Keywords: Latte, Pumpkin Latte, Lactose Free Latte, Pumpkin Spice Latte,
Embrace the taste of pumpkin spice with this easy low FODMAP pumpkin latte! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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You might also like one of these:
- Low FODMAP Pumpkin Tarts Think following the Low FODMAP Diet means you’ll miss out on the flavours of the season? Fear not, my friend. These low FODMAP pumpkin tarts are the perfect way to add a pop of pumpkin spice to your fall.
- Low FODMAP Pumpkin Cheesecake If you’ve got a hankering for a sweet pumpkin treat? With a creamy texture and a rich, savoury taste, this low FODMAP pumpkin cheesecake is the perfect fall-inspired dessert.
- Low FODMAP Gingerbread Cookies Looking for a classic FODMAP friendly holiday treat? With a light, peppery taste, these low FODMAP gingerbread cookies will be a family tradition in no time.