Low FODMAP Pumpkin Pie

As you may have already read in the My Story section, my first thought when my physician asked me to try out a low FODMAP diet was about the holidays. My favorite holiday is Thanksgiving, and I couldn’t stop thinking about how strange and difficult it would be to not be able to eat all of my favorite fall foods.

My family celebrates Thanksgiving at my parent’s house. All of my loved ones gather in Dublin, Ohio to give thanks and spend time with the people we love the most. I love being in the kitchen on the morning of Thanksgiving Day helping my family cook the most delicious foods for our big family meal. I cried when I got home from the doctor because I thought it would never be the same now. I also cried because I love to bake, and I thought this diet would be the end of baking for me.

It only took a couple conversations with my family for me to realize that I was being so silly and that this could be the best thing that has ever happened to me. I finally had an answer for all of my GI problems, and the solution was a simple diet change! I still had so much to be grateful for and lots of options for food. Plus, food is already 100 times better when your digestive system is happy with you! Trust me.

So with my newfound optimism, I set out to make some of my favorite fall foods using low FODMAP ingredients. When I first started writing and attempting these recipes, it was simply so I could enjoy all of my favorite foods as before. Now, my greatest motivators are the 10% of the population worldwide with IBS. The worst part is that only about 30% of these people will consult a doctor for their IBS symptoms. Please, if you are having similar symptoms, consult your doctor and see if a low FODMAP diet is right for you! You will not regret it. I know that it’s awkward and embarrassing to talk about, even with a healthcare professional, but you will be so glad that you did.

Now with out further ado, I give you a low FODMAP pumpkin pie! Pumpkin pie is by far my favorite Thanksgiving food. I love dessert, and I love pumpkin! Even with Thanksgiving being last week, I’ll be eating this pumpkin pie and other pumpkin recipes well into the winter months! Since gluten must be avoided on this diet, I made the pie crust as well. It’s a super simple recipe using rice flour, butter, and water! Please let me know what you think! And just for fun, try serving this to your family and friends without telling them it’s a low FODMAP recipe and see what they think. Enjoy!

Crust Ingredients:

  • 1 1/2 cups white rice flour (or your choice of gluten-free flour)
  • 1/2 teaspoon salt
  • 1/2 teaspoon granulated sugar
  • 1/2 cup unsalted butter (1 stick), cold
  • 2-3 tablespoons water, cold


In a food processor, mix flour, sugar, and salt. Once mixed, cut the cold butter into cubes and add to the food processor. Mix until combined and crumbly. Once combined, add 1 tablespoon at a time of cold water and mix in between. Add 2-3 tablespoons until combined. Dump the crust mix out of the food processor onto a clean surface to knead. Using a little extra rice flour, knead and roll dough out into a 1/2-3/4 inch thick disk. Wrap in tin foil or plastic and allow the dough to cool in the refrigerator for 30 minutes to 1 hour.

Pie Ingredients:

  • 1 15 oz can pure pumpkin puree
  • 2 eggs
  • 1/2 cup granulated sugar
  • 3/4 cup almond milk
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice


With a whisk and spatula, mix all ingredients together until combined. Pull crust out of the refrigerator and lay the disk in your pie pan. Using a fork, crimp the outer edges of the pie and trim as necessary. Pour in pie mixture. Bake at 400° for 40-50 minutes.



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