Low FODMAP Pumpkin Oatmeal Muffins with Chocolate Chips are flourless, diary-free, and a wonderful breakfast to-go option for fall mornings.
Even though we are officially into the Christmas season, and not autumn anymore, I still enjoy all things pumpkin spice. Heck, I like to eat pumpkin all year long, and since canned pumpkin is available year-round, why not? If you have some leftover pumpkin from my Pumpkin Spice Bars with Maple Icing, give this recipe a try. (I actually designed this recipe to use up that leftover pumpkin!)
These little “oatmeal-on-the-go” muffins come in quite handy. Since pumpkin and oats are both moderate in FODMAP content, individual servings keep the serving size appropriate for both pumpkin and oats. Each cup contains less than 1/4 cup of quick oats and only 1 tablespoon pumpkin. These muffins are lightly sweetened with maple syrup, with only 2 teaspoons syrup in each muffin. A small handful of dark chocolate adds a bit of decadence too.
I think these Low FODMAP Pumpkin Oatmeal Muffins are a perfect snack, any time of day. But they are especially good in the morning with a cup of coffee or tea. I have found that these don’t last very long on the counter, so they do require refrigeration. Ultimately, I recommend freezing them and taking them out one-by-one as needed.
I adapted this recipe from Eating Well: Breakfast Blueberry-Oatmeal Cakes. If you are in the mood for something different, I highly recommend this recipe as well. I found that when using quick oats, they absorb the liquid fairly quickly and do not need to be soaked as long as the rolled oats.
Try these other low FODMAP oatmeal recipes from my collection:
Low FODMAP Pumpkin Oatmeal Muffins with Chocolate Chips
Ingredients
- 2 1/2 cups quick oats gluten-free if needed
- 1 1/2 cups lactose-free milk or unsweetened almond milk for dairy-free
- 3/4 cup pumpkin puree
- 1/2 cup pure maple syrup
- 1 large egg, lightly beaten
- 2 tablespoons canola oil
- 1 teaspoon baking powder
- 1 1/2 teaspoons ground cinnamon
- 3/4 teaspoon ground ginger
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1/4 teaspoon salt
- 1/4 cup Enjoy Life Dairy-Free Mini Chocolate Chips (or finely chopped dark chocolate)
Instructions
- Heat oven to 350 degrees F and coat a 12-count non-stick muffin tin with cooking spray.
- In a large bowl, combine the oats, milk and pumpkin puree. Stir until there are no lumps of pumpkin. Let soak about 5 to 10 minutes, or until most of the liquid is absorbed.
- To the oat mixture, add the maple syrup, egg, canola oil, baking powder, cinnamon, ginger, nutmeg, cloves and salt. Stir until thoroughly combined. Stir in the chocolate or chocolate chips.
- Fill each muffin cup with approximately 1/3 cup of the batter. Bake for 30 to 35 minutes or until lightly browned and tops spring back when lightly touched in the middle on top. Cool in pan for 10 minutes, then remove to cooling rack.
- Refrigerate leftover muffins for up to 2 days or freeze for up to 3 months in an air-tight, resealable bag.
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These look delicious! Strange question…I'm not a pumpkin fan, but I do like the spiced muffin. What can I use in place of the pumpkin? Any ideas?
Patti, you could try cooked pureed sweet potato as a substitute for pumpkin, if you like sweet potatoes.
I'm afraid I can't do sweet potato, it has too much fructose for me. Thanks though!
I've tried a few low-fodmap oatmeal muffin recipes, and I was curious as to the ideal consistency of these muffins (the pumpkin or the banana-nut). Mine are always quite gooey in the center (especially the pumpkin), though they are perfectly light-brown all around the outside and hold their shape well. I cooked them as directed, even a few minutes longer than recommended (38+ min total), but all my oatmeal muffins wind up like this. Is this how they are supposed to turn out?
I've experimented using rolled oats (and soaking them for a long time before baking), quick oats, and even a combination of rolled oats, quick oats, and oat flour – but always the same. I have a strange fear of under-cooked batter, otherwise I'd just accept it and move on… Can anyone help me with this?
The muffins should be baked all the way through and not gooey. Since the muffins are brown on the outside and still gooey on the inside, my advice would be to lower the oven temp and let them bake longer. I would lower oven to 325 degrees and then add on to the bake time until they are lightly brown. Hope this helps. Sorry the muffins didn't quite work for you!
Thank you so much Dianne! Muffins are my baked gods achilles heel.. I never get them quite right. These muffins were super delicious, though, even with the undercooked center – so I will definitely be trying again this weekend, and I'll follow your advice.
Sidenote: this time I'll be using Libby's canned pumpkin instead of the organic brand we had in the cabinet… I have yet to find a brand of canned pumpkin that comes close to the tastiness of Libby's.
I agree – Libby's is the best!
Turned out amazing
These look delicious