Amazing Low-FODMAP Pumpkin Blondies with White Chocolate Chips; Gluten-free

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I adore straightforward low-FODMAP recipes that produce amazing results.

These low-FODMAP Pumpkin Blondies are just that.

Simple to make, yet amazingly:

  • Rich
  • Moist
  • Chewy and

I have been dabbling with different low-FODMAP blondies (like my low-FODMAP Lemonies, low-FODMAP Red Velvet Blondies and low-FODMAP Peanut Butter Blondies). These low-FODMAP Pumpkin Blondies are my latest creation, highlighting the flavors of fall.

I opted to sub almond meal for half of the low-FODMAP, gluten-free flour in this recipe.  I like almond meal (ground almonds) for additional flavor, texture, and nutritional benefit. I also used white chocolate chips because I think they really complement the pumpkin.  But you could try dark chocolate, or pecans, if you prefer.

FODMAP fact: Did you know that you can enjoy white chocolate, provided you stick to a serving of 25 grams?

These low-FODMAP Pumpkin Blondies are a cross between a pumpkin cookie and pumpkin cake.  One of my newest favorite things.  I can’t wait for you to try them!

You may also love my:

Or check out over 400 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

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

Serves: 16

Prep time: 15 mins

Cook time: 25-35 mins

Total time: 40-50 mins

Equipment: 8 inch square baking pan, parchment or aluminum foil for lining


  • 3/4 cup almond meal or almond flour
    • 1/4 cup (24 g) is one low-FODMAP serving
    • Almond meal is a bit grittier, if you prefer to have these smooth, then use the finer ground almond flour
      • I like the extra texture, I used almond meal
  • 3/4 cup low-FODMAP, gluten-free flour (I like Authentic Foods Classical Blend)
  • 1/2 teaspoon xanthan gum (if not added to your flour choice)
  • 1 teaspoon baking powder
  • 1 teaspoon pumpkin pie spice
  • 1/4 teaspoon salt
  • 1/3 cup butter or low-FODMAP vegan butter alternative, softened (such as Earth Balance)
  • 3/4 cup light brown sugar, packed
  • 2/3 cup pure canned pumpkin
    • 1/3 cup is one low-FODMAP serving
    • This is not the same as pumpkin pie filling
  • 2 large eggs, room temperature
  • 1 teaspoon vanilla extract
  • 1 cup (170 grams) white chocolate chips, plus a few for sprinkling
    • 25 g is one low-FODMAP serving due to lactose levels
      • For dairy-free, substitute chopped toasted walnuts, pecans or dairy-free chocolate chips
  • Baking spray or shortening, for greasing


  • Preheat oven to 350°F and place rack in center of oven
  • Prepare an 8-inch-square baking pan: cover it with parchment paper or aluminum foil with a 1-2 inch overhang for removing after baking. Spray with baking spray or grease with shortening
  • In a large bowl combine almond meal or almond flour, low-FODMAP GF flour, xanthan gum (if necessary), baking powder, pumpkin pie spice, and salt
  • Next, in a second large bowl that fits your electric mixer, or with a stand mixer, cream butter or vegan spread and light brown sugar together
  • Add in eggs, pumpkin and vanilla, then mix well on medium low
  • Add the flour mixture into the wet ingredients until just combined on low speed
  • Stir in white chocolate chips or other desired mix-ins by hand
  • Spread the batter evenly into the prepared pan. Top with a few extra chips for decoration if desired
  • Bake 25-35 minutes or until a toothpick inserted into the center comes out clean. Since ovens vary, yours may need more/less time
    • Note: if the top is browning too quickly, then cover with aluminum foil
  • Let cool in the pan for 45 minutes or longer
    • I left them in the pan for 3 hours
  • Store leftovers in airtight container at room temperature, while they last!

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Comments Rating 5 (2 reviews)

6 Responses

  1. These are amazing, you're a life saver!

    I had serious stomach issues for years & was ignored by many doctors until I got to the point where I was so sick that I couldn’t even eat solid food. I finally found a good GI Doctor who listened & he gave me a peice of paper lightly explaining the low FODMAP diet. I was excited but also very overwhelmed. I researched and found your website/blog & it has made all of this so much easier. I think I would still be lost without the wealth of information & recipes on here! These blondies are absolutely amazing & soft! Super delicious. Thank you for what you do!

    1. Lindsey,
      We are so happy to hear from you! We love that you found us too!
      We really appreciate your comment and kind review.
      You may also be interested in checking out our low-FODMAP IBS Solution Plan and Cookbook for other great low-FODMAP menu ideas, a 4-week meal plan, low-FODMAP tips and SO much more.
      Please stay in touch with us ?

  2. Delicious

    These blondies are so good! They were easy to make with mostly ingredients I already had. I should have baked them a few more minutes because the middle was a little doughy but that was my fault. Next time! Thank you for all your great recipes that make eating low FODMAP not so bad !

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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