Low FODMAP Pumpkin Spice Bars are gluten-free, gum-free, with a dairy-free option. They feature a decadent maple flavored icing. The perfect dessert for your fall pumpkin cravings!
I can’t believe I let the whole of October go by without posting anything! It wasn’t that I was super-busy, or that I didn’t have any new recipes to share. I just wasn’t in a sharing kind of mood. When I first started my blog, I was so enthusiastic about sharing my life with the world. But now, not so much. The more popular my blog gets, the more guarded I am. Which makes sense. I feel so much more exposed and vulnerable to criticism and to be honest, it scares me. I feel like I want to just put a blanket over my head and not face the world.
Then I remember why I’m doing this: I want to help folks prepare delicious food that will assist them in feeling better. I also love creating recipes, preparing food and taking photos. When I am doing those things is when I am happiest. Why not share it? And if it helps someone feel better in the process, then that’s great. I still want to just hide under my blanket sometimes though…..
Living for Fall and Pumpkin
Like a basic bitch, this is my favorite time of year. I live for fall. In the summer, I find that fall cannot get here fast enough. But then it goes by so quick. Here we are just a few weeks from Thanksgiving already. We are deep into pumpkin spice season, readers, and I have a wonderful pumpkin spice recipe right up your alley.
These Low FODMAP Pumpkin Spice Bars with Maple Icing are made with my new gum-free gluten-free flour blend. They feature a blend of warm autumn spices and a sweet, maple-flavored icing. I know cream cheese frosting is the traditional topping for this type of bar, but being unable to find lactose-free cream cheese at any of the grocery stores in town, I decided to come up with something almost as equally delicious. I hope you enjoy these moist and tender bars and that they help you get in the spirit of the fall season.
Looking for a way to use up the rest of that can of pumpkin? Try these other low FODMAP recipes:
Low FODMAP Pumpkin Spice Bars
Ingredients
Bars
- 2 large eggs
- 1 cup pumpkin puree
- 3/4 cup granulated sugar
- 1/3 cup canola oil
- 1 1/3 cups Dianne’s Gum-Free, Gluten-Free, Low-FODMAP Flour Blend
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/4 teaspoon ground ginger
- 1/8 teaspoon ground cloves
Icing
- 1/4 cup unsalted butter, softened (vegan margarine may be substituted for dairy-free)
- 1/4 teaspoon maple flavoring or extract
- 2 cups confectioners’ sugar
- 1-2 tablespoons lactose-free milk (almond or coconut milk may be substituted for dairy-free)
Instructions
- Preheat oven to 350 degrees F. Coat an 8” x 11.5” or 9" x 9" baking pan with cooking spray.
- In a large bowl, lightly beat the eggs. Stir in the pumpkin, sugar and oil. Measure the flour by lightly spooning into the measuring cup to heaping and leveling off with the back of a knife. Add the flour, baking powder, cinnamon, baking soda, salt, ginger and cloves to the pumpkin mixture. Mix well until batter is smooth. Pour into prepared pan,
- Bake 30 to 35 minutes, or until a toothpick inserted near the center comes out clean. Cool completely before icing.
- To make the icing, beat the butter and maple flavoring together. Add the confectioners’ sugar and 1 tablespoon milk and beat until smooth. Add more milk, a teaspoon at a time, until desired consistency is achieved. Gently spread over the cooled bars.
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These look delicious! I made some gluten-free pumpkin bars back in October, but I love the idea of using maple icing. A perfect autumn dessert!
Hi Dianne, I love your blog! I'm a bit of an introvert, so I totally understand the reluctance to share your life with the online world (in fact, I don't think I've ever commented on a blog or online article before…). But I just wanted to say, I hope you keep posting – I follow a few other food blogs as well, but yours is usually the only one where I can follow the recipes as posted, since we seem have very similar dietary restrictions. Your blog has become my "go-to", especially around the holidays. I refer friends and family here as well when they ask me for recipes that will accommodate my restrictions.
Anyway, thank you for all the recipes! I hope you have a lovely day 🙂
Hi, Dianne, I totally get not really wanting to share online. I feel the same most of the time. Being an introvert myself, I think it's quite brave of you, actually. I wanted to say that I got your low FODMAP cookbook out of my local library and I have made quite a few of the recipes and they are all delicious! So I ordered your book so I will have my own copy to use and enjoy. I had never heard of FODMAPs but I suffer from IBS and so I'm glad I found the cookbook. Thank you for sharing your recipes and photos with the world.
I hope you give the bars a try and enjoy them! Thanks for the comment!
Thanks for the comment, Christine! I'm honored you chose my blog to comment on. I'm glad you have been enjoying my recipes and that your friends and family are finding them useful too! I do plan to keep posting, it's just that some days are more difficult than others. Thanks for reading!
Thanks for buying my book! I'm glad you are enjoying it and I hope eating low-FODMAP helps with your IBS. Best wishes!
Truly appreciate the recipes you share on your blog…I was recently diagnosed with fructose malabsorption and didnt have a clue what to cook! This makes it soooo much easier! I need to get your cookbook soon !Blessings to you!
Thanks for your comment! I'm glad you are enjoying my recipes. Hope you enjoy the cookbook too!
nice!
These pumpkin bars are delicious! So festive and delicious with the perfect mix of autumn spices. I’ve actually made these several times because I love taking them to holiday gatherings. I’ve made minor changes every time, and now I’m finally totally pleased with the result. Instead of 3/4 cup sugar in the bars, I use 1/2 cup sugar. And I also cut the frosting in half, which makes it lighter. I find the original recipe to be far too sweet but these two changes make the recipe perfect for me. Thank you so much Dianne! I really love your recipes and have been cooking them for years and years.
Thanks for the comment! Glad you like my recipes and are able to adapt them to your taste!
I would like to make this for my Thanksgiving dinner. I was wondering if I can use Bob’s Redmill 1 to 1 flour instead of the flour blend.
Yes, any gluten-free flour blend should work.
Do these need to be refrigerated if making a day ahead?
No, these do not need to be refrigerated.