Pumpkin Spice Granola Bars

Fall is here!

leavesLove the changing colors of the leaves…Autumn in New England is SO gorgeous.

In the spirit of the season…I decided to try some pumpkin spice granola bars!  After all, if small amounts of  canned pumpkin are low FODMAP then why not add a bit of pumpkin-y deliciousness to a recipe?   MMMMMmmmm.

First, I started with a generous handful of walnuts…and chopped them up!walnutsThe ingredients looked so good…I sneaked a taste. Yup, I helped myself to a spoonful of the mixture. 🙂 and it was yum.

granola bar mixture

Then…I baked ’em up…let them cool.  And ate one. pumpkin granola barsSo…here’s  the deal about US pumpkin and FODMAPs:  1/4 cup canned pumpkin per sitting is low FODMAP but portions in the 1/2 cup range are high.  Portion DOES matter when it comes to FODMAPs. But, I bet you already knew that!  It’s been a long time in coming. I sent the Monash team 4 cans of pumpkin a while back for testing…but they are so busy testing foods that we finally just got the scoop.  Be sure to keep on and eye on  Monash’s new FODMAP research blog found here for the latest! And I  hope you get a chance to stop by my new website too!  And for those who are patiently waiting….I started my probiotic/ gut microbiome post today….stay tuned. Promise… I will get it done!

Pumpkin Spice Granola Bars


  • Should make about 10 smaller size granola bars. Serving size: 1 bar
  • 2 cups oats
  • 1/4 cup brown sugar
  • 1/2 cup walnuts, chopped
  • 1/2 cup canned pumpkin
  • 1/3 cup maple syrup
  • 1 tablespoon coconut oil
  • 1/4 cup shredded coconut
  • 1 teaspoon cinnamon
  • 3/4 teaspoon all spice


  1. Preheat oven to 325 degrees
  2. Blend all ingredients together. Press very firmly into 8 x 8 square pan that has been lightly greased.
  3. Bake for 40 minutes. Let cool completely before cutting. Refrigerating will keep the bars firmer.