Cookies get a bad name don’t they? As a dietitian, in my field we like to say “all foods fit”! Some may find this annoying, I find it liberating! That means I can eat all the delicious healthy food I like, but that there is still a place for those guilty pleasures that really make our hearts sing.

Now, you may know that I am a food person first and believe that we can make healthy options for all our favourite foods, but sometimes you just need something that is wonderfully heart-stopping, agree? Or disagree? Totally up to you.

Back to the cookie. While it may not be a good idea, or good for your heart, to eat cookies every day, I do believe there is a place for a cookie or two each week and these Low FODMAP maple pumpkin cookies are a good place to start. These cookies will help you stick to your Low FODMAP diet by giving you the sweet treat you crave without all those triggers. Because of the sweetness of the pumpkin and maple, the sugar is half that of other cookie recipes you will find. There still is quite a bit of fat in this recipe, so make sure you bake up a batch to share with friends during the holidays or anytime that suits you.

Let me know what you think in the comments below.

Low FODMAP Maple Pumpkin Cookies

Makes: 30 cookies

Time: 10 minutes prep, 10 minutes bake



2 cups of gluten-free or Low FODMAP all purpose flour

1 tsp baking soda

1/4 tsp of salt

1 cup butter or Low FODMAP margarine

1/2 cup firmly packed light brown sugar

1/2 cup unsweetened pumpkin puree

1 tsp vanilla extract

1 tbsp ground cinnamon

1/4 cup pure maple syrup



Preheat the oven to 375°F.

Combine flour, baking soda and salt in a medium sized bowl.

Cream butter and sugar. Mix in the pumpkin, vanilla, cinnamon and maple syrup and stir until well combined. Gradually add in the flour mixture, a little at a time, stirring to blend. Do not over stir.

Place a tablespoon of batter on a baking sheet and form into a flattened, cookie shape. Continue to place the batter on the cooking sheet, 1 inch apart, until all batter is used up.

Bake in the oven 9-11 minutes until cooked through and bottoms are lightly browned. Remove from the tray and let cool.


Recipe developed by Stephanie Clairmont, MHSc, RD

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