Up your pumpkin game this fall by making low FODMAP pumpkin pie spice at home! Requiring just 4 ingredients, this homemade pumpkin pie spice recipe that's naturally low FODMAP, Paleo and Whole30 compliant might save you from having to buy yet another spice for your spice rack. This spice mix recipe helps make fall and Thanksgiving recipes easier and is a great homemade gift idea.
Why make your own Pumpkin Pie Spice?
I've already posted a few homemade seasoning mix recipes to the blog to date, such as my Low FODMAP Italian Seasoning and my Low FODMAP Taco Seasoning. My motivation to make these seasoning mixes are mostly due to the fact that many store bought mixes contain ingredients high in FODMAPs like garlic and onion powder.
Such is not the case with pumpkin pie spice (obviously). So what gives? Why do I make my own pumpkin pie spice?
- It's ridiculously easy.
- I already have these spices on my spice rack.
- It saves me from buying yet another spice I have no space for. You should see my spice rack and cupboard. They're a frigging nightmare.
- The pumpkin pie spice I can buy locally contains sulfites, which is a problematic additive.
- I can gives little jars of pumpkin pie spice for holiday gifts. Yay!
- It's just easy.
Pre-made spice mixes of any kind save you from having to measure out individual spices. If you plan on making a lot of pumpkin recipes this fall or for Thanksgiving, you can make a larger batch of this pumpkin pie spice mix by doubling or tripling the recipe, using the tools in the recipe card below.
Low FODMAP Pumpkin Pie Spice Ingredients
As I mentioned, my low FODMAP pumpkin pie spice recipe contains only 4 ingredients:
- Ground cinnamon
- Ground ginger
- Ground nutmeg
- Ground cloves
Some pumpkin pie spice mixes contain all-spice as well; however, to me, it seemed silly to use a spice mix to make another spice mix, especially when each mix contains mostly the same ingredients. All-spice is a mixture of cinnamon, nutmeg and cloves, so the only difference between pumpkin pie spice mix and all-spice is the addition of ginger. When making pumpkin pie spice mix, you're already using cinnamon, nutmeg and cloves, so why add them again by adding all-spice? I just don't get it.
Low FODMAP, Paleo, and Whole30
The ingredients in this homemade pumpkin pie spice recipe are naturally low FODMAP, Paleo, and Whole30 compliant. These spices are actually some of the few sweeteners you can get away with eating while on a Whole30, so take full advantage! Pumpkin pie itself, however, would not be a Whole30 approved recipe as it is not in the spirit of the Whole30, but you could use pumpkin pie spice to add flavor to squash or other vegetables. Monash University's Low FODMAP Diet App lists all four spice ingredients as low in FODMAPs; ginger is actually FODMAP free. Be sure to check ingredient labels of individual spices for sulfites and any other problematic additives.
Making Pumpkin Pie Spice
No rocket science here! This probably requires no more explanation than what's on the recipe card. In a small bowl or air-tight container, such as a glass jar, measure out and add all of the spices per their quantities below. Cover the container and shake (shake, shake) or whisk the spices to combine, and viola! Low FODMAP homemade pumpkin pie spice mix ready for your fall and Thanksgiving recipes!
How Do I Use this Low FODMAP Pumpkin Pie Spice?
Clearly, the original intent of whoever invented pumpkin pie spice mix was to use it while making pumpkin pie. However, you can use it in a variety of different recipes with or without pumpkin, things that could use a little natural sweetener. My Low FODMAP Easy Pumpkin Bread and Low FODMAP Pumpkin Zucchini Muffins recipes call for pumpkin pie spice. Also, my Low FODMAP Instant Pot Glazed Carrots recipe - a great and easy Thanksgiving or Christmas side dish - also calls for pumpkin pie spice. I'm sure I will be adding more recipes that use pumpkin pie spice over time, so subscribe to stay tuned!
This low FODMAP pumpkin pie spice recipe helps making fall and Thanksgiving recipes so much easier! It is also naturally Low FODMAP, Paleo, and Whole30 (check labels of individual spices for sulfites and other problematic additives).
- 2 tbsp ground cinnamon
- 1 tsp ground ginger
- 1 tsp ground nutmeg
- ½ tsp ground cloves
- Add all the listed spices into a small bowl or air-tight container (such as a glass jar) and whisk to combine or cover and shake until well combined.
- Add to your favorite fall and Thanksgiving recipes, such as my Easy Low FODMAP Pumpkin Bread, Low FODMAP Pumpkin Zucchini Muffins, or my Low FODMAP Instant Pot Glazed Carrots recipes.
Makes 8 ½ teaspoons. The number of servings varies depending on how much pumpkin pie spice the recipe you’re making calls for. Pumpkin pie recipes typically call for about 1 teaspoon of pumpkin pie spice, while recipes for pumpkin muffins or pumpkin bread take a few teaspoons more. My recipe for Easy Low FODMAP Pumpkin Bread calls for 4 teaspoon of pumpkin pie spice, so I can make 2 recipes of pumpkin bread using one batch of this recipe. My Low FODMAP Instant Pot Glazed Carrots recipe only calls for ¼ tsp. If you plan on making a ton of pumpkin recipes soon, I suggest using the tools in the recipe card above to make a double or triple batch of this recipe.
- Prep Time: 5 minutes
- Category: Condiment & Seasoning Mix
- Method: By hand
- Cuisine: American
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