Made with a gluten-free, gum-free crust and lactose-free milk, this Low FODMAP Pumpkin Pie will be the star of your Thanksgiving meal.
Post Update for 2020!
I thought I’d give this post a little sprucing up with an improved crust recipe and some new photos. A quick disclaimer before I start: I suck at baking pies. I love baking, but pies are my least favorite thing to make. There are just too many components and steps where I can make mistakes. And I always make mistakes! For example (in no particular order): rolling the crust into a square instead of a circle. Making the crust too tall. Having the crust uneven in the pie plate. Slopping the filling over the edge of the crust trying to gracefully slide it in the oven. Having the crust separate from the filling…..Those are just a few of the things that happened as I was testing this recipe.
Recipe Improvements
I knew I could improve this Low FODMAP Pumpkin Pie recipe, but I was dreading making pies. PIES! So I steeled myself and just got to work. What you will see here isn’t perfect, but I assure you the recipe is on point. Hopefully you are better at making pies than me and yours turns out prettier. The crust is fairly easy to work with for being gluten-free and gum-free. Except if you are me and just can’t get it right. As I mentioned before, the filling is adapted from a recipe from Food.com. I use lactose-free milk, but you could also use almond milk and vegan margarine to make this recipe dairy-free.
I always have issues with the crust pulling away from the filling when it cools, so I tried something new this time and it seemed to work. As the pie cools, the filling shrinks. If it cools too quickly, the filling and crust will separate. So when the pie was done, I turned off the oven and kept it in there for about 10 minutes. Then I cracked the oven open and let it cool like that for another 15 minutes. Then I let it cool on the countertop overnight. Don’t put the pie in the refrigerator until it is completely cooled! Serve with a nice dollop of whipped cream.
Notes on FODMAP Content
From the Monash App:
- 1/4 cup canned pumpkin is low in FODMAPs. Considering a 15 oz. can of pumpkin contains about 1 3/4 cup, then a standard slice of pie (1/8 of a whole pie) would contain less that a 1/4 cup and therefore be low in FODMAPs.
- Whipped cream is also low in FODMAPs in a serving size of 1/2 cup.
Try these other low-FODMAP Thanksgiving recipes from my collection:
Low FODMAP Pumpkin Pie
Ingredients
Crust:
- 6 oz. Dianne’s Gluten-Free Flour Blend about 1 1/4 cups (plus more for rolling out)
- 1 tablespoon granulated sugar
- 1/2 teaspoon salt
- 6 tablespoons cold unsalted butter, cut into pieces
- 1 large egg yolk
- 2 tablespoons cold water
Filling:
- 2 large eggs
- 1/2 cup granulated sugar
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1/4 teaspoon salt
- 1 – 15 oz. can pumpkin puree
- 1 cup lactose-free milk
Instructions
- In a food processor, pulse the flour blend, sugar, and salt until blended. Add the butter and pulse until crumbly. Whisk the egg yolk and water together in a small bowl and add to the food processor. Pulse just until the mixture starts to come together and form a dough. Remove from the processor and form into a disk. Wrap in plastic and chill for 30 minutes.
- Generously flour a large piece of parchment paper with the flour blend. Roll the disk out into a 12” circle, about 1/8” thick, sprinkling flour as needed to prevent the rolling pin from sticking. Use the parchment paper to help transfer to a 9” pie plate. Lightly press the dough into the plate. Fold the edges of the dough underneath and flute the edges with your fingers.
- Preheat oven to 450 degrees F.
- In a large bowl, lightly beat the eggs. Stir in the sugar, cinnamon, ginger, cloves, and salt. Add the pumpkin puree and milk and blend well.
- Pour into the prepared pie crust.
- Bake for 10 minutes, then reduce heat to 350 degrees F. Bake 50 to 60 minutes, or until edges are set and middle is still a little jiggly.
To keep the crust from separating from the filling:
- Keep the pie in the oven, but turn the oven off. Cool for about 10 minutes. Crack the oven open and let cool another 15 minutes.
- Continue to cool completely on the countertop before placing in the refrigerator. (This prevents the filling from separating from the crust.)
Notes
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Pumpkin Pie (Original Recipe)
Ingredients
Crust:
- 1 cup White Rice Flour Blend
- 1/2 teaspoon xanthan or guar gum (optional)
- 1/2 teaspoon salt
- 1/2 cup cold unsalted butteror non-dairy margarine*, cut into pieces
- 1 large egg
- cold water, if needed
Filling:
- 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
- 1 – 15 oz. can pumpkin puree
- 1 cup lactose-free cow’s milk or unsweetened almond milk
Instructions
- For the crust, combine the flour, gum (if using) and salt in a food processor. Pulse to combine. Add the butter and pulse until pieces are pea-sized. (You can also use a pastry blender for this if you don’t have a food processor.) Add the egg and pulse until dough forms a ball. If dough is too dry, add some cold water, a tablespoon at a time, until dough comes together. Press into a 9″ pie pan, crimp the edges and chill.
- For the filling, beat the eggs until frothy. Beat in sugar, cinnamon, ginger, cloves and salt. Add the pumpkin and milk. Mix until smooth. Pour into prepared pie crust.
- Bake at 450 degrees F for 10 minutes. Reduce heat to 350 degrees F and bake for 50 to 60 minutes, or until middle is set.
- Cool completely and chill. Serve with whipped cream and a sprinkle of nutmeg if desired.
Thankyou sooo much…I made this for my lowfodmap daughter 9…yummy!
Glad you like it!
Love this recipe! Made it last night and it was delicious. My guests all loved it too! Is there any whipped cream out there that is dairy free?
So glad you liked the recipe! There is one dairy-free whipped cream that I know of – SoyaToo whipped topping is available at most natural foods stores. You can also try making your own coconut whipped cream (just do a google search).
Thank you! Those look like great options!
Hi, I would love to try this but can't eat any form of sugar, what would you suggest to sweeten it with?
What sweeteners can you tolerate?
Thank you for the recipe. I love pumpkin and will give it a go. Also Dianne B I saw your recipes and love the look of the lemon loaf!! Thank you so much ladies
Has anyone baked the filling without a crust for a pumpkin custard?
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i just made it without the crust (almond milk version) and it it not as firm as the pie version. It remained really wet on the bottom. I would leave out some of the milk next time.
nice post
I made this for Thanksgiving dinner yesterday–so, so good!! I didn't change any ingredients except I baked the crust a little before filling. It came out perfect and so delicious. It's a keeper!
So glad you liked it!
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Sounds delicious. Do you have the caloric content and nutritional info?