Spiced Pumpkin Oat Cookies

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. 🙂

Spiced Pumpkin Oat Cookies

Category: Low FODMAP Desserts & Other, Low FODMAP Recipes

Spiced Pumpkin Oat Cookies


  • Yield: 18-20 cookies; serving size 1-2 cookies
  • 4 tablespoons unsalted butter, at room temperature
  • 1/4 cup vegetable oil
  • 1/4 cup granulated sugar
  • 1/4 cup light brown sugar
  • 1 egg, lightly whisked
  • 1/2 cup canned pumpkin (not pie filling)
  • 1 1/2 cup gluten free flour blend (I used King Arthur GF multipurpose flour)
  • 1/2 cup old fashioned rolled oats (use gluten free, if following gluten free diet)
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon ginger
  • 1/2 teaspoon cinnamon
  • pinch cloves (optional)
  • 3/4 cup semi-sweet chocolate chips
  • 1/2 cup pepitas


  1. Preheat oven to 350 F and line cookie sheet with parchment paper
  2. In medium bowl, add softened butter, oil, granulated and brown sugars; blend until creamy.
  3. Mix in egg and pumpkin.
  4. Add in gluten free flour blend, rolled oats, baking soda, ginger, cinnamon, cloves, if using; stir to combine.
  5. Fold in chocolate chips and pepitas.
  6. Drop by heaping tablespoon onto cookie sheet, about 1 1/2 inch apart.
  7. Bake for 12-15 minutes.


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