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
Ingredients
- 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
Instructions
- Preheat oven to 350 F and line cookie sheet with parchment paper
- In medium bowl, add softened butter, oil, granulated and brown sugars; blend until creamy.
- Mix in egg and pumpkin.
- Add in gluten free flour blend, rolled oats, baking soda, ginger, cinnamon, cloves, if using; stir to combine.
- Fold in chocolate chips and pepitas.
- Drop by heaping tablespoon onto cookie sheet, about 1 1/2 inch apart.
- Bake for 12-15 minutes.
Megan
Hey Kate, these look tasty. Are they dense and gooey or fluffy and cake-like?
katescarlata
More gooey than cake like. And best enjoyed when warm out of the oven!
Rebecca
I had all of the ingredients except pumpkin, so I sent my daughter to the store for some so that we could try them today. Delish!
katescarlata
Oh good! Enjoy Rebecca!
Linda Cohen
My husband is lactose intolerant. Why is it ok to use Butter with Low-FODMAP baking? I avoid butter.
katescarlata
Linda, butter only has a trace of lactose. Lactose is in the wet part of milk. Hard/aged cheeses too have very little lactose and are allowed for those with lactose intolerance.
kari
In the oven right now…they smell delish!
carol a. smith
I have a question. I have the MONASH low fodmap app on my phone and it indicates that rolled oats are a red light whereas it classifies some other types of oats as green. What is your understanding of the fodmapness of rolled oats purchased in the US?
Thank you!
katescarlata
Serving size is key in the low FODMAP diet. Oats do have FODMAPs in larger serving sizes. You will note in the app that 1 cup of rolled oats is red lighted–but 1/2 cup oats is green lighted. Always look further at the foods listed in the app to see if there is the possibility that a smaller serving size is green lighted.