Perfect Low-FODMAP Pumpkin Pie; Gluten-free, Dairy-free

There is nothing I love more than low-FODMAP pumpkin pie.  Something about the sweet and spicy flavors enrobed in a custardy smooth texture makes me tingle all the way to my toes!  However, I have been very disappointed with the ready to bake gluten-free pie crusts and pies that I have tried year after year from the stores.  Mushy, flavorless and just plain bad.

But there is hope! This low-FODMAP pumpkin pie recipe is absolute perfection and satisfies all my Thanksgiving expectations.  You can use my gluten-free low-FODMAP traditional pie crust or my low-FODMAP oat and nut crust (vegan) recipes as a base and top it with low-FODMAP coconut whipped cream.  This is the best low-FODMAP pumpkin pie recipe, as well as being gluten-free and dairy-free! Everyone at your holiday meal will appreciate it.

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Pumpkin Pie Perfection; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 10

Prep time: 15 min

Bake time: 400 F for 15 min, then 350 F for 45-55 min (I used about 45 min)

Additional 10 minutes if par-baking crust in advance

Total time: 1 hour 15 min

Recommendation: For best results cool pie at room temperature for 1-2 hours prior to serving.  Low-FODMAP pumpkin pie may be stored in refrigerator for 1-2 days prior to enjoyment

Ingredients

  • 2 eggs plus the yolk of a third egg
  • 1/2 cup packed dark brown sugar
  • 1/3 cup white sugar
  • 1/2 teaspoon salt
  • 2 teaspoons of cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground cloves
  • 1/2 teaspoon lemon zest
  • 2 TB cornstarch or tapioca starch for thickening (optional)
  • 1 15-ounce canned pumpkin (I used organic)
  • 1 & 1/2 cup coconut cream or combination of coconut milk and cream (canned)
  • 1 low-FODMAP traditional pie crust or low-FODMAP oat and nut crust (unbaked or par-baked to your preference)

Directions

  • Preheat your oven to 400°F and place a baking sheet in oven to pre-heat
  • Beat the eggs in a large bowl
  • Mix in the brown sugar, white sugar, salt, and spices (cinnamon,  nutmeg, ground cloves) and lemon zest
  • Stir in the canned pumpkin
  • Stir in the coconut cream
  • Stir in the cornstarch or tapioca starch (optional)
  • Beat together until everything is well mixed, the cream tends to be clumpy
  • Pour filling into low-FODMAP uncooked or par-baked pie shell
  • Remove baking sheet from oven and place pie on the sheet (reduces dripping and controls pie better)
  • Bake at 400°F for 15 minutes (I used a pie crust protector for the entire bake time)
  • After 15 minutes, lower the temperature to 350°F
  • Bake for 45 to 55 minutes more, or until a knife inserted in the center comes out clean
    • There should be a slight jiggle to your pie center, as it will continue to cook after removing
  • Cool the low-FODMAP pumpkin pie on a wire rack for 1-2 hours
    • The pie may come out of the oven all puffed up, this is OK
  • Pie can be stored in the refrigerator for 1-2 days
  • Serve at room temperature with low-FODMAP coconut whipped cream or low-FODMAP ice cream