Yummy Low-FODMAP Pumpkin Bars; Gluten-free, Dairy-free

Low-FODMAP pumpkin bars are an amazing low-FODMAP autumn snack.  I make these low-FODMAP pumpkin bars without any add-ins for a classic flavor, but you can style this low-FODMAP recipe with seeds, walnuts or pecans!

I love a low-FODMAP spicy pumpkin treat in the fall, or anytime of the year. Packed with antioxidants, fiber and so much flavor, low-FODMAP pumpkin bars are like the colors of autumn.  A gorgeous palette of low-FODMAP taste, texture and nutrition.

Enjoy these low-FODMAP pumpkin bars with Low-FODMAP Cream Cheese frosting, my Low-FODMAP Vegan Vanilla ‘Butter’cream, or Low-FODMAP Opera Cream/Ermine frosting.

Browse my blog for over 600 more free low-FODMAP recipes!  Lots of other pumpkin inspiration:  Low-FODMAP Pumpkin Bread, Low-FODMAP Pumpkin Bread Pudding, Pillow-soft Low-FODMAP Pumpkin Cookies, Low-FODMAP Pumpkin Mug Cake and more!

Be healthy and happy,

Rachel Pauls,MD

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Low-FODMAP Pumpkin Bars; Gluten-free, Dairy-free

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

Serves 24-30

Prep time 20 min

Bake time 25-30 min for bars; 30-35 min for cake

Bake 350F

Equipment:

• For cake use a 13 x 9 cake pan
• For bars use 15 x 10 x 1 baking pan/’jelly roll’ pan
  • I used the jelly roll pan

Ingredients

• 4 large eggs
• 1 2/3 cups sugar
• 1 cup canola oil
• 1 can (15 ounces) pumpkin
• 2 cups gluten free, low-FODMAP flour ( I used Authentic Foods GF Classic Blend- see my Low-FODMAP Bake-Off blog for the reason why!)
• 1 tsp xanthan gum (if not added to your flour choice)
• 2 teaspoons ground cinnamon
• 1/2 tsp nutmeg
• 1/4 tsp cloves
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 tsp vanilla
• Garnish (optional):
  • 1/4 cup pumpkin seeds and/or walnuts, toasted
  • Low-FODMAP Sweet Nuts/Seeds
  • Low-FODMAP Rich Caramel Sauce
• Vegetable shortening for greasing

Directions

• Grease your choice of baking pan with vegetable shortening
• In a bowl, beat the eggs, sugar, oil and pumpkin until well blended
• Combine the flour, cinnamon, nutmeg, cloves, xanthan gum, baking powder, baking soda and salt in a separate bowl and whisk together
• Gradually add flour mixture to pumpkin mixture and beat at medium for 3 minutes

• Add vanilla and combine
• Pour into a greased baking pan
• Bake at 350° for 25-30 minutes for jelly roll pan and 30-35 for cake pan; use tester to check doneness

• Cool completely and frost with desired frosting
  • Note: if making my Fluffy Low-FODMAP Cream Cheese frosting you will need to double the recipe to cover the whole pan

• So soft and moist- with that thick low-FODMAP cream cheese frosting!  These low-FODMAP Pumpkin Bars are great any time of the year!