Can't decide if you're craving something sweet or savoury? These easy low FODMAP pumpkin spice cookies are the perfect compromise!
I get a little carried away when pumpkin spice season rolls around. But there's something about the rich, savoury flavour of pumpkin spice that warms my cold Canadian heart.
I call these little guys a “gateway treat,” because the pumpkin spice flavour is on the subtle side. So if you're new to the pumpkin spice craze, or you find pumpkin-spiced treats a little overwhelming, these cookies are the perfect compromise!
If you're already a fan of pumpkin spice, make sure to check out my low FODMAP pumpkin spice ebook! It's packed with fall essentials like pumpkin loaves, scones, cupcakes, and a low FODMAP pumpkin spice latte you'll be craving all year long!
Keep it FODMAP friendly
These low FODMAP pumpkin spice cookies are the perfect afternoon pick-me-up! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, flour. If you're in the elimination phase of the low FODMAP program, you'll need to use gluten-free flour. For my Canadian peeps, I'm seriously obsessed with PC's gluten-free all-purpose flour.
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan in wheat, not gluten itself.
Next up, butter. According to Monash University, butter doesn't have any FODMAPs (because it's all fat). Check the label for added milk ingredients like “milk,” “cream,” “milk solids,” etc., and you're good to go!
This recipe also calls for both brown sugar and granulated sugar. Sugar has a bit of a bad reputation on the low FODMAP diet because it has the “F” word (fructose).
But because fructose and glucose appear in equal amounts in both of these sugars, these fructose molecules will be digested differently than fructose molecules on their own.
If you have questions about sugar, check out my full article explaining the science behind why sugar is low FODMAP.
Last but not least, chocolate chips. There are two things you need to look out for in chocolate, lactose and fructans. Standard dark chocolate chips are low FODMAP in servings of 30 g. Servings of 80 g or more are high in lactose.
Lactose-free chocolate chips, like Enjoy Life chocolate chips, are low FODMAP in servings up to 80 g per sitting. Servings of 125 g or more are high in the FODMAP fructan.
This recipe calls for 1.5 cups of chocolate chips. This works out to 11 g of chocolate chips per serving. So you'll be fine using standard dark chocolate chips or dairy-free chocolate chips for these pumpkin spice cookies.
You are what you eat! Check out the information below to see how many servings of each FODMAP group are in two of these tasty pumpkin spice cookies!
Lactose = 0.8
Fructan = 0.2
GOS = 0
Polyol = 0
Want to try these easy low FODMAP pumpkin spice cookies? Don't forget to PIN THIS RECIPE for later!Print
Looking for the perfect afternoon sidekick? These easy low FODMAP pumpkin cookies will be your favourite sweet treat in no time!
- 2 + 1/2 cups low FODMAP all-purpose flour
- 1 + 1/2 tsp pumpkin spice
- 1/2 tsp baking soda
- 1/2 tsp baking powder
- 1/2 tsp salt
- 1 cup unsalted butter, melted
- 2 eggs
- 3/4 cup granulated sugar
- 3/4 cup brown sugar, packed
- 1 tsp pure vanilla extract
- 1 + 1/2 cups low FODMAP chocolate chips
- Preheat your oven to 350 degrees and line a baking sheet with parchment paper.
- Combine your flour, pumpkin spice, baking soda, baking powder, and salt in a medium-sized bowl.
- In a separate bowl, mix gogether the butter, eggs, granulated sugar, brown sugar, and vanilla extract.
- Add the dry ingredients to the wet ingredients and mix until they're fully combined, then stir in the chocolate chips.
- Drop the cookie dough onto your prepared baking sheet about 2″ apart. Bake for 16 – 18 minutes, or until the cookies are a light, golden colour. Let the cookies cool on a wire rack.
Recommended low FODMAP serving – 2 cookies per sitting.
- Category: Snack, Dessert
- Method: Baking
- Cuisine: American
- Serving Size: 2 cookies
- Calories: 344
- Sugar: 26
- Sodium: 188
- Fat: 16
- Saturated Fat: 10
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 46
- Fiber: 1
- Protein: 4
- Cholesterol: 72
Keywords: Pumpkin Cookies, Pumpkin Chocolate Chip Cookies, Pumpkin Spice Cookies
You might also like one of these snack ideas:
- Low FODMAP Chocolate Chip Muffins Looking for a sweet treat that travels? These low FODMAP chocolate chip muffins are the treat to beat!
- Low FODMAP Cake Doughnuts Looking for a sweet treat that won’t upset your tummy? These light and fluffy doughnuts are so tasty no one will guess they’re low FODMAP!
- Low FODMAP Hot Chocolate Made with dark chocolate and lactose-free milk, this rich and creamy hot chocolate will leave your insides warm and toasty!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!