Even though Thanksgiving has passed, we can keep enjoying the delicious flavours of pumpkin pie! Today I’m sharing two recipes that feature pumpkin and oats. These recipes are high in fibre, wholesome, and super delicious. Pumpkin and oats just makes me feel like snuggling up by a fire so I hope you enjoy as the weather gets chilly! Both of these recipes are lactose-free, vegan, low FODMAP, and gluten free. Perfect for all my fellow IBS sufferers. Remember to use gluten free oats my friends!


Low FODMAP Recipe: Pumpkin Pie Oatmeal

As the weather is getting colder & snowier, I find the most comforting breakfast on a chilly morning is a nice warm bowl of oatmeal. Plus it always makes my tummy feel good, and many of my clients say this is the best breakfast for their IBS! This recipe gives you all the rich flavours of pumpkin pie – maple syrup, vanilla, and spices. As a bonus, adding nuts gives this breakfast a little protein to keep you satisfied all morning long!



Makes: 1 serving

Time: 2 minutes prep, 15 minutes cook


1/2 cup old-fashioned oats

1 cup lactose-free milk or almond milk or water

1/4 cup pumpkin puree

1/2 tsp vanilla extract

1 tsp pumpkin pie spice (or 1/2 tsp cinnamon, 1/4 tsp ginger, 1/8 tsp nutmeg)

1 tbsp pure maple syrup

2 tbsp chopped walnuts or pecans



In a small pot, heat the oats and liquid over medium heat until it comes to a low boil. Turn the heat down to medium-low, stir in pumpkin, vanilla, and spices and heat for 12 minutes, until mixture has thickened. Pour into a bowl and top with maple syrup and nuts.

LOW FODMAP RECIPE: Healthy Pumpkin Oatmeal Cookies 

These cookies are a variation of the popular and easy healthy banana oatmeal cookies. This version features pumpkin instead of banana but it is just as simple to make! There isn’t a lot of sugar & sweetness, so if you prefer, add a little more.


Makes: 30 cookies

Time: 10 minutes prep, 20 minutes cook



2 cups pumpkin puree

1 tsp vanilla extract

1 1/2 tsp pumpkin pie spice (or 1 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp nutmeg, 1/8 tsp cloves)

1/4 tsp salt

1/4 cup pure maple syrup

2 cups old fashioned oats

1 cup mix-ins of choice – I used 1/2 cup dairy free chocolate chips and 1/2 cup chopped pecans – walnuts, pumpkin seeds, dried cranberries and raisins would also be delicious!



Preheat oven to 350F.

In a large mixing bowl, combine pumpkin puree, vanilla, spices, salt and maple syrup. Stir together until well blended. Add oats and mix-ins and stir until well combined.

Place a heaping tablespoon of batter onto a cookie sheet, spacing them about an inch apart. The cookies will not flatten while baking so you might want to flatten them with the back of a spoon or your fingers.

Bake cookies in a preheated oven for 15 minutes or until slightly browned on the bottom edges. Once pulled out of the oven, allow the cookies to continue baking on the pan for 5 minutes, then transfer to a wire rack to cool for another 20 minutes. Cookies will stay fresh in an airtight container for a couple of days. You can also place them in the freezer if you want them to stay fresh for longer.


Much love & good eating,


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