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FODMAP-Friendly, Gluten Free, Dairy-Free Pumpkin Bread


This pumpkin loaf smells and tastes every bit like fall and is suitable for many types of diets, including gluten free and low FODMAP diets. Additionally, it is dairy free. However, you won't even realize this bread isn't made with traditional wheat flour and butter - it's moist and flavorful and honestly, delicious. So, if you're stuck wondering what you'll be able to eat with the holiday season around the corner (I'm lookin' at you, if you are following a low FODMAP, gluten free and/or dairy free diet), I got you covered with this tasty, seasonal pumpkin loaf!

low FODMAP gluten free dairy free pumpkin bread
FODMAP-Friendly Pumpkin Loaf!

Prep Time: 15 minutes

Cook Time: 1 hour 30 minutes

(Oven time may vary)

Ingredients (yields 12 servings):

Dry Ingredients:

1 1/2 C cassava flour (I like Otto's, which is available at many Whole Foods - it is definitely pricey, but the texture is amazing as a gluten free replacement to traditional wheat flour and offers fiber. Please note that at the time of this post, cassava flour has not been tested by Monash University, although it has been tested and deemed FODMAP-Friendly by The FODMAP Friendly Program in a specified portion and tapioca starch, which is made from cassava, is low FODMAP in a specified portion. I will continue to develop recipes that utilize different flour alternatives in order to accommodate different dietary needs.)

1 C sugar

1 1/4 tsp baking powder

1 tsp baking soda

1 Tbsp pumpkin pie spice

1/4 tsp salt

1 1/2 tsp ground cinnamon

Wet Ingredients:

15 oz canned pumpkin puree (this is 1 can for many brands, or about 1 1/2 C. The only ingredient should be pumpkin - do not use canned pumpkin pie filling)

1/3 C maple syrup

2 eggs, raw, scrambled

1/3 C avocado oil

1 1/2 tsp vanilla extract

Nonstick cooking spray

1/4 hulled pumpkin seeds (unsalted or lightly salted work well)

pumpkin loaf batter gluten free dairy free low fodmap
Pumpkin Loaf Batter


1. Preheat oven to 350 degrees Fahrenheit.

2. In a large mixing bowl, add the dry ingredients (flour, sugar, baking powder, baking soda, salt, cinnamon, pumpkin pie spice).

3. In another large mixing bowl, add the wet ingredients (pumpkin, maple syrup, eggs, avocado oil, vanilla extract).

4. Use a hand mixer to mix the wet ingredients until well combined.

5. Mix the dry ingredients with a large spoon until well combined. Then add the dry ingredients to the bowl of wet ingredients. Use hand mixer to beat all ingredients until well combined.

6. Spray a 9 x 5 inch baking pan with nonstick cooking spray.

7. Pour batter into loaf pan and use spatula to spread into an even layer. Top with pumpkin seeds. Bake in oven for approximately 75-90 minutes, or until cooked through. You can check for doneness by inserting a knife into the middle of the loaf and making sure it comes out clean. Let the loaf cool completely before consuming, as the texture of cassava flour changes once cooled. Enjoy!

*This pumpkin loaf is free from gluten-containing ingredients. However, if you are making this gluten free due to celiac or a strict need to avoid cross contamination with gluten, ensure all ingredients (including spices and flour) are certified gluten free.

Nutritional Analysis Per Serving (1 serving = 1/12th pumpkin loaf)

Calories 239 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 31 mg, Carbohydrates 40 g, Fiber 3 g, Protein 3 g, Sodium 231 mg, Calcium 46 mg

*Nutritional Analysis uses unsalted pumpkin seeds

low FODMAP gluten free dairy free pumpkin loaf
Pumpkin Loaf!

Please note: This recipe may not be suitable for everyone, so make sure to speak with your dietitian or provider if you have any questions! Since cassava has not yet been tested by Monash University, it may be best to try this recipe if you are in the modified/maintenance phase of the Low FODMAP diet, rather than the elimination phase.


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