Amazing Low-FODMAP Pumpkin Blondies with White Chocolate Chips; Gluten-free

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I adore straightforward low-FODMAP recipes that produce amazing results.

These low-FODMAP Pumpkin Blondies are just that.

Simple to make, yet amazingly:

  • Rich
  • Moist
  • Chewy and

I have been dabbling with different low-FODMAP blondies (like my low-FODMAP Lemonies, low-FODMAP Red Velvet Blondies and low-FODMAP Peanut Butter Blondies). These low-FODMAP Pumpkin Blondies are my latest creation, highlighting the flavors of fall.

I opted to sub almond meal for half of the low-FODMAP, gluten-free flour in this recipe.  I like almond meal (ground almonds) for additional flavor, texture, and nutritional benefit. I also used white chocolate chips because I think they really complement the pumpkin.  But you could try dark chocolate, or pecans, if you prefer.

FODMAP fact: Did you know that you can enjoy white chocolate, provided you stick to a serving of 25 grams?

These low-FODMAP Pumpkin Blondies are a cross between a pumpkin cookie and pumpkin cake.  One of my newest favorite things.  I can’t wait for you to try them!

You may also love my:

Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 16

Prep time: 15 mins

Cook time: 25-35 mins

Total time: 40-50 mins

Equipment: 8 inch square baking pan, parchment or aluminum foil for lining


  • 3/4 cup almond meal or almond flour
    • 1/4 cup (24 g) is one low-FODMAP serving
    • Almond meal is a bit grittier, if you prefer to have these smooth, then use the finer ground almond flour
      • I like the extra texture, I used almond meal
  • 3/4 cup low-FODMAP, gluten-free flour (I like Authentic Foods Classical Blend)
  • 1/2 teaspoon xanthan gum (if not added to your flour choice)
  • 1 teaspoon baking powder
  • 1 teaspoon pumpkin pie spice
  • 1/4 teaspoon salt
  • 1/3 cup butter or low-FODMAP vegan butter alternative, softened (such as Earth Balance)
  • 3/4 cup light brown sugar, packed
  • 2/3 cup pure canned pumpkin
    • 1/3 cup is one low-FODMAP serving
    • This is not the same as pumpkin pie filling
  • 2 large eggs, room temperature
  • 1 teaspoon vanilla extract
  • 1 cup (170 grams) white chocolate chips, plus a few for sprinkling
    • 25 g is one low-FODMAP serving due to lactose levels
      • For dairy-free, substitute chopped toasted walnuts, pecans or dairy-free chocolate chips
  • Baking spray or shortening, for greasing


  • Preheat oven to 350°F and place rack in center of oven
  • Prepare an 8-inch-square baking pan: cover it with parchment paper or aluminum foil with a 1-2 inch overhang for removing after baking. Spray with baking spray or grease with shortening
  • In a large bowl combine almond meal or almond flour, low-FODMAP GF flour, xanthan gum (if necessary), baking powder, pumpkin pie spice, and salt
  • Next, in a second large bowl that fits your electric mixer, or with a stand mixer, cream butter or vegan spread and light brown sugar together
  • Add in eggs, pumpkin and vanilla, then mix well on medium low
  • Add the flour mixture into the wet ingredients until just combined on low speed
  • Stir in white chocolate chips or other desired mix-ins by hand
  • Spread the batter evenly into the prepared pan. Top with a few extra chips for decoration if desired
  • Bake 25-35 minutes or until a toothpick inserted into the center comes out clean. Since ovens vary, yours may need more/less time
    • Note: if the top is browning too quickly, then cover with aluminum foil
  • Let cool in the pan for 45 minutes or longer
    • I left them in the pan for 3 hours
  • Store leftovers in airtight container at room temperature, while they last!

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Comments Rating 5 (2 reviews)

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  1. Lindsey September 19, 2021
    • Rachel Pauls Food September 20, 2021
  2. Very good September 25, 2021
    • Rachel Pauls Food September 26, 2021
  3. Mary Beth October 8, 2021
    • Rachel Pauls Food October 8, 2021

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