Spiced Pumpkin Oat Cookies

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Hello FODMAPers!

Since fall is around the corner, I decided to whip out a can of pumpkin and create a fall-inspired low FODMAP recipe this week. Today’s inspiration: Spiced Pumpkin Oat Cookies. To add a little extra flavor and texture, I added a handful of pepitas (hulled pumpkin seeds) and semi-sweet chocolate chips.


Take a peek…these are a perfect treat.


Canned pumpkin is ‘green lighted’ on the Monash University low FODMAP diet app in a 1/4 cup serving size. I used 1/2 cup in the entire recipe, which makes about 18-20 medium size cookies; 1-2 cookies would be a good low FODMAP serving size for this recipe. Remember, cookies are a treat, not a meal! I personally forget that, sometimes. 🙂 You will have leftover pumpkin when you make this recipe. There are many ways to use leftover pumpkin, check out my post here for more low FODMAP pumpkin inspired recipes!

What’s good about this recipe for gut health? I added in some oats to feed probiotic gut microbes, a little dark chocolate, a source of polyphenols which may have favorable effects on the gut microbiota (of course, with most science related to the gut microbiome…more research is needed), and pepitas (hulled pumpkin seeds) are a great source of well-needed, inflammatory buster, magnesium and a little fiber too. I used regular old-fashioned oats for this recipe, but if you are on a gluten free diet, use gluten free oats.

This recipe is easy to pull together. Plus you can freeze any leftover dough, defrost and use later. I like to cook up one cookie sheet at a time and freeze the rest of the dough for later use. I hope you enjoy this recipe.


Here’s to pumpkins, beautiful fall foliage & sweater weather. 🙂


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