Low FODMAP Smashed Pumpkin on Sourdough Toast

Posted on August 10, 2023

Your perfect low FODMAP breakfast or snack, smashed pumpkin on sourdough will leave you satisfied for the rest of the day. Filled with yummy goodness and flavour this recipe is a great source of fibre and vitamin A and C. 

Low FODMAP Smashed Pumpkin on Sourdough Toast

Prep time: 20 mins
Cook time: 40 mins


  • 90g Butternut Pumpkin
  • 1/4 cup or 40g canned chickpeas
  • 1 tsp paprika
  • 2 slices of Sourdough bread of your choice
  • 5 tsp Extra-virgin olive oil
  • 1 tsp Lemon juice to season
  • Salt and pepper to season


  1. 1. Preheat oven to 180ºC
  2. 2. Thinly slice pumpkin and place in microwave friendly bowl. Cover with lid and microwave for 8 minutes on medium.
  3. 3. Prepare chickpeas by combining chickpeas with nutmeg, 1 tsp olive oil and a pinch of salt in a bowl. Spread onto a third of the oven tray.
  4. 4. Remove steamed pumpkin from the microwave friendly bowl and onto remaining space on the oven tray. Drizzle pumpkin with 2 tsp olive oil and place the tray in the oven.
  5. 5. Roast in the oven for 20 minutes, or until chickpeas and pumpkin form a golden-brown crust. 
  6. 6. Toast sourdough bread in the oven grill or in a toaster until golden. Lightly drizzle with remaining olive oil. Layer roast pumpkin onto toast and smash with the back of a fork. Top with roast chickpeas and sprinkle with fresh lemon juice. Serve.
  7. 7. Option to add fried halloumi and basil as a complimentary side.

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