Low FODMAP Pumpkin Pie

Posted on October 05, 2023

Indulge in the warm flavours of fall without worrying about FODMAPs with our Low FODMAP Pumpkin Pie. This creamy, spiced delight combines the natural sweetness of pumpkin with a perfectly buttery, gluten-free crust. A dash of cinnamon and nutmeg adds that nostalgic touch, making it the ultimate comfort dessert for autumn gatherings. Share the joy of the season with friends and family, FODMAP Friendly style!

Low FODMAP Pumpkin Pie

Prep time: 20 minutes
Cook time: 50 minutes


For the Crust:
– 1 1/4 cups Lo-Fo Flour or other low FODMAP all-purpose flour
– 1/2 teaspoon salt
– 1/2 cup unsalted butter (cold, diced)
– 4-5 tablespoons ice water

For the Filling:
– 1 1/2 cups canned pumpkin puree (ensure no added sugars)
– 1/2 cup lactose-free milk (such as Liddell’s, Arla, Coles)
– 2 large eggs
– 1/2 cup pure maple syrup
– 1 teaspoon ground cinnamon
– 1/2 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/4 teaspoon salt
– Salt, to taste


For the Crust:
1. In a mixing bowl, combine flour and salt.
2. Add the cold, diced butter, and use a pastry cutter or your fingers to work it into the flour until the mixture resembles coarse crumbs.
3. Gradually add ice water, one tablespoon at a time, and mix until the dough comes together.
4. Form the dough into a disc, wrap it in plastic wrap, and refrigerate for 30 minutes.
5. Preheat your oven to 375°F (190°C).

For the Filling:
1. In a mixing bowl, whisk together the pumpkin puree, lactose-free or almond milk, eggs, maple syrup, cinnamon, nutmeg, ginger, and salt until well combined.

Assembling the Pie:
1. Roll out the chilled dough between two sheets of parchment paper into a circle large enough to fit your pie pan.
2. Carefully transfer the dough into a 9-inch pie pan, and trim any excess dough from the edges.
3. Pour the pumpkin filling into the prepared pie crust.
4. Bake in the preheated oven for about 45-50 minutes or until the filling is set and the crust is golden brown.
5. Allow the pie to cool completely on a wire rack before serving.
6. Tip with cream (optional) and enjoy!

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