Low FODMAP Pumpkin Pie Overnight Oats

Rolled oats, pumpkin puree, chia seeds, maple syrup, and spices combine to make it taste like you are eating pumpkin pie for breakfast with this Low FODMAP Pumpkin Pie Overnight Oats recipe!

About four years ago I published a recipe to Food.com called Pumpkin Pie Overnight Oats (pictured above). At the time I wasn’t sure if it was entirely low-FODMAP, so I published it on Food.com instead of my blog. The recipe tastes great, but I experienced some discomfort after eating it. My concern was the issue of FODMAP stacking. Both rolled oats and canned pumpkin contain GOS and fructans in larger serving sizes. However, my recipe contains low-FODMAP serving sizes of both oats and pumpkin. But the question is, do these ingredients stack up and become less tolerable for those who are sensitive to those oligosaccharides?

FODMAP Stacking

Monash has addressed FODMAP stacking in a couple of blog posts here: FODMAP stacking – can I overeat ‘green’ foods?? and here: How to avoid FODMAP stacking. Basically, if you are eating only low-FODMAP foods and are still experiencing symptoms, then stacking is something you might want to be aware of. But if you’re feeling fine and haven’t considered it, then there is no need to start worrying about it.

To reduce the total amount of GOS and fructans, I cut the amount of pumpkin in half. I also increased the amount of pecans to add more satiating protein and fat. As a result, I don’t have any symptoms after eating these overnight oats anymore! Even though there is less pumpkin, it still tastes like pumpkin pie.

I have an awesome set of measuring spoons that have spoons for a “pinch,” a “dash” and a “smidgen.” So when my recipe says “1 pinch” it actually means 1/16 of a teaspoon. I highly recommend a set of these measuring spoons and cups if you find yourself doing small measurements like this frequently: CuttleLab 22-Piece Stainless Steel Measuring Cups and Spoons Set. (Affiliate link: as an Amazon Associate, I earn from qualifying purchases.) These Low FODMAP Pumpkin Pie Overnight Oats are the perfect fall breakfast. I hope you enjoy this recipe!

Try these other low-FODMAP overnight oat recipes from my collection:

• Blueberry Cobbler Overnight Oats
• Cookie Dough Overnight Oats
• Cocoa Banana Overnight Oats

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Low FODMAP Pumpkin Pie Overnight Oats

Rolled oats, pumpkin puree, chia seeds, maple syrup, and spices combine to make it taste like you are eating pumpkin pie for breakfast. Topped with toasted pecans for a filling morning meal.

Course Breakfast

Cuisine American

Keyword low-fodmap, oatmeal, oats, overnight oats, pumpkin, spice

Prep Time 5 minutes minutes

Chilling time (overnight) 8 hours hours

Servings 1 person

Ingredients

• 1/2 cup rolled oats
• 1 tablespoon chia seeds (I use ground)
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1 pinch ground cloves
• 1 pinch salt
• 1/2 cup lactose-free milk (almond milk for vegan)*
• 2 tablespoons pumpkin puree
• 1 1/2 teaspoons pure maple syrup
• 2 tablespoons chopped toasted pecans

Instructions

• In a glass jar with a lid, combine the oats, chia seeds, cinnamon, ginger, cloves and salt.
• Add the milk, pumpkin puree, and maple syrup.
• Either stir well to combine, or tightly secure lid and shake vigorously.
• Refrigerate overnight.
• Sprinkle with pecans before enjoying the next morning.

Notes

*If using unsweetened almond milk, you may want to add more maple syrup to taste.

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