Bring the wonderful flavors and aromas of fall into your home with this Easy Low FODMAP Pumpkin Bread! A perfect fall breakfast, snack or appetizer, this recipe for pumpkin bread turns out a super moist, flavor-packed bread that's extremely addictive. This particular pumpkin bread recipe can be baked in a standard sized 9-inch by 5-inch loaf pan or four smaller mini-loaf pans that make great holiday gifts (read this excellent post from The Kitchn on how to safely prepare and give homemade food gifts during COVID-19). In addition to being low FODMAP at one serving, it's also Paleo compliant, gluten-free, grain-free, dairy-free, and refined sugar-free.
Low FODMAP Pumpkin Bread: A Fall Treat
When I was a kid, my mom used to bake pumpkin bread during the fall months. I remember just loving to eat it. It was so moist and flavorful and something special that we typically didn't have at any other time of year.
While I don't have the recipe she used, I probably wouldn't be able to eat it now anyway due to my stomach issues. This inspired me to create a pumpkin bread recipe that I can eat - one that's not only low FODMAP at one serving but also Paleo, gluten-free, grain-free, and refined-sugar free.
Standard or Mini-Loaf Pumpkin Bread
As I mentioned above, this recipe includes instructions for baking this low FODMAP pumpkin bread as a 9-inch by 5-inch standard-sized loaf or into four, mini-loaf pans. Mini-loaf pan sizes vary slightly, but I use disposable aluminum pans that are 5.7 inches by 3.3 inches by 1.9 inches. Other mini-loaf pans around that size should work. I believe the typical size in the US is 6 inches by 3.5 inches by 2 inches.
Locally in BC, I found disposable mini-loaf pans in packs of 5 with a clear plastic lid at Real Canadian Superstore. These disposable pans are perfect for gifts. Bake, cool, put on the lid, stick a bow on top, and poof! Your delicious, homemade low FODMAP pumpkin bread is ready to give as a gift to neighbors, family, and friends. As I briefly mentioned above, here are some safety tips for giving homemade food gifts during COVID-19. Even if you don't end up giving them out, the mini-loaves make a great snack-sized low FODMAP pumpkin bread to eat at home.
Low FODMAP, Paleo, and Gluten-Free
As this recipe for low FODMAP pumpkin bread is grain-free, dairy-free, and refined sugar-free, it is Paleo compliant as well as gluten-free.
This pumpkin bread recipe is low FODMAP at one serving, one low FODMAP serving being approximately one ⅝-inch slice of the standard, 9-inch by 5-inch loaf, or two ½-inch slices of the mini-loaf. This size is actually a bit under the maximum amount for FODMAPs to allow some wiggle room and a nice sized slice of bread that isn't too thick.
The reason this so restricted for low FODMAP is that almond flour and canned pumpkin contain the same FODMAP, galacto-oligosaccharides, or GOS. Almond flour and canned pumpkin are both low FODMAP when eaten separately, but when consumed together, we run the risk of FODMAP stacking.
Based on FODMAP data obtained from Monash University's Low FODMAP Diet App, I've determined the amounts of almond flour and pumpkin that, when consumed together, are still below the tolerable amount per serving for the GOS FODMAP. That being said, since pumpkin bread is typically eaten as a snack, one with IBS must be careful not to eat other things containing the GOS FODMAP. Consult Monash's app to ensure whatever you eat around the same time as this pumpkin bread does not put you over the tolerable amount for GOS.
Pumpkin also contains the FODMAP fructans. I have listed pecans as an optional ingredient, which also contains fructans. These particular quantities per serving are below the tolerable amount for people with IBS per Monash; however, if you consume anything else containing fructans around the same time, you might run the risk of FODMAP stacking. Be sure to consult Monash's app before consuming other foods in addition to this bread.
The equipment I use to make this Low FODMAP Pumpkin Bread recipe includes:
- Electric or gas oven
- One 9-inch by 5-inch bread loaf pan or four mini-loaf pans (5.7 inches by 3.3 inches by 1.9 inches or close will work)
- Parchment paper
- Small bowl
- Heat resistant measuring cup or small bowl
- Large bowl
- Extra large bowl
- Measuring cups and spoons
- Wooden spoon
- Wire cooling rack
Preparing Low FODMAP Pumpkin Bread
This is actually a pretty easy recipe to prepare. It doesn't require a mixer - you can do everything by hand.
Preheat and Prepare Pans
To start, I preheat my oven to 375°F. Then, I prepare my parchment paper to fit in the bread pans (here is a great video by Baker Bettie on how to do this quickly and easily), leaving some excess above the edges of the pan to use as handles. I spray a 9-inch by 5-inch bread loaf pan or four mini-loaf pans with Paleo compliant cooking spray (I use coconut or avocado oil cooking spray), line the pan(s) with the prepared parchment paper, and spray the parchment with cooking spray as well. When I use disposable pans, I skip the parchment paper as the bread comes out of the pans easily with just cooking spray.
Prep the Ingredients
To help ensure even mixing and baking, it is important for the ingredients to be at room temperature. I tend to forget to take things out of the fridge in advance so they can warm up. If this happens to you as well, to bring the eggs to room temperature quickly, put them in a small bowl of warm (not hot) water and set a timer for 5 minutes. When the timer dings, drain the water from the bowl and set the bowl of eggs aside.
I also melt the coconut oil in the microwave at the beginning so that it has time to cool. I put it in a heat resistant measuring cup and cook it in the microwave for 35 seconds (times may vary) until just melted. Then, I set it somewhere to cool until it is just above room temperature.
Mix the Ingredients
In a large bowl, I combine the dry ingredients: blanched almond flour, tapioca flour, pumpkin pie spice (homemade or store-bought), baking soda, salt and baking powder, and whisk until thoroughly mixed.
Then, in an extra large bowl, I combine the wet ingredients: canned pumpkin puree (not pumpkin pie filling), eggs, maple syrup, coconut oil, apple cider vinegar, and vanilla extract, and whisk until thoroughly combined.
After that, I pour the dry ingredients into the wet ingredients and stir with a wooden spoon until combined. Be careful not to overmix. When I'm using them, I gently fold the pecans into the batter until evenly mixed in. I pour the batter into the prepared bread pan(s) and spread evenly with a spatula.
Bake & Cool
When using a 9-inch by 5-inch loaf pan, I bake the bread for 1 hour and 15 minutes. I list the bake time as 1 hour to 1 hour and 15 minutes as your oven may bake faster than mine. It's a good idea to check it after an hour in case it is already baked through. When using the mini-loaf pans, I bake them for 45 to 50 minutes.
Once baked, I remove the pan from the oven and place it on a wire rack to cool for 10 minutes. Then, I use the parchment paper to lift the loaf out of the pan and allow it to cool (or as much as I can stand to wait, really). The standard-sized loaf takes about 2.5 hours to cool most of the way. I didn't record the time for the mini-loaves, but I'm guessing significantly shorter than that. If you slice into the bread before it is mostly cooled, it may lose some of its structural integrity. Plus, it just tastes better after it sits and cools for awhile. Try to wait until it is mostly cooled, but no judgement here if you can't. My husband, Jeff, typically can't stand to wait the full cooling period.
Low FODMAP Pumpkin Bread (Paleo, Gluten-Free)
- Coconut or avocado oil cooking spray, or another Paleo-compliant spray
- 1 ½ cups canned pumpkin puree
- 3 large eggs, room temperature
- ⅓ cup pure maple syrup
- ¼ cup coconut oil, melted and just above room temperature
- 1 tablespoon apple cider vinegar
- 1 teaspoon pure vanilla extract
- ½ cup pecans, roughly chopped
- Preheat oven to 375°F. For the 9-inch by 5-inch loaf pan: spray with cooking spray, line with parchment paper, leaving some excess paper on all four sides, and spray the parchment paper with cooking spray. For four mini-loaf pans: spray with cooking spray and line with parchment paper if not using disposable pans (disposable pans only require cooking spray).
- Prep for room temperature: put the eggs in a bowl of warm (not hot) water and let warm up for 5 minutes. Drain water from bowl and set eggs aside. Measure out ¼ cup coconut oil and heat in the microwave until just melted (about 35 seconds). Set aside to cool to just above room temperature.
- In a large bowl, combine dry ingredients: blanched almond flour, tapioca flour, pumpkin pie spice, baking soda, salt and baking powder. Stir with a whisk until thoroughly combined. Set bowl aside.
- In an extra-large bowl, combine wet ingredients: eggs, coconut oil, pumpkin, maple syrup, apple cider vinegar and vanilla extract. Stir with a whisk until thoroughly mixed.
- Pour the dry ingredients into the wet ingredients and stir with a spoon until combined (do not over mix). Gently fold in chopped pecans (if using them) until thoroughly combined. Pour the bread batter into the prepared loaf pan(s) and use a spatula to spread evenly within the pan(s).
- For the 9-inch by 5-inch loaf pan: bake at 375°F for 1 hour to 1 hour 15 minutes or until a toothpick inserted into the center of the loaf comes out clean. Allow to cool in the pan on a wire cooling rack for 10 minutes. Using the excess parchment as handles, remove bread from pan, discard parchment, and allow bread to cool fully before slicing and serving (this typically takes about 2.5 hours).
- For four mini-loaf pans: bake at 375°F for 45 to 50 minutes or until a toothpick inserted into the center of one of the loaves comes out clean. Allow to cool in the pans on a wire cooling rack for 10 minutes. Using the excess parchment as handles, remove from pans and discard parchment (or keep in the pans if they are disposable and you’re giving the loaves out as gifts). Allow to cool fully before slicing and serving or covering and giving away.
- Storage: Place pumpkin bread in an air-tight container and store in the refrigerator for up to 5 days.
- Low FODMAP: in servings of one ⅝-inch slice of the 9" x 5” loaf or two ½ inch slices of a mini loaf. See post above for more information on FODMAPs.
- Mini-loaf pans: I used disposable aluminum pans that were 5.7 inches by 3.3 inches by 1.9 inches. Other mini loaf pans close to that size should work - I believe the typical size in the US is 6 inches by 3.5 inches by 2 inches.
- Safe food gift giving during COVID-19: If you’re planning on giving this pumpkin bread as a gift during the pandemic, here is some great information on safe food sharing during COVID-19.