An easy low-FODMAP 30-minute recipe for pumpkin oat ‘cookies’. Packed with energy, protein, and healthy fats, you will love this snack.
My Banana Bread Breakfast Cookies are one of my favorite choices to pack for a road trip or vacation. Healthy, filling, and everyone loves them.
So, when I started thinking about using pumpkin in a snack cookie, this recipe took shape pretty fast. I elected to use almond or sunflower seed butter, to make these suitable for my peanut-allergic daughter. I also mixed a variety of warm spices, and give you a choice of mixing in walnuts, or chocolate chips. These are perfect for an after school, mid-day, or post workout snack, that you can feel good about.
If you like to freeze them, then bake in batches and throw them in your lunch bag. They should defrost by the time you get a craving. A healthy way to get a boost of energy.
You may also love:
- Low-FODMAP Chai Overnight Oats
- No-Bake Carrot Cake Energy Bites; Low-FODMAP
- Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
30-Minute Pumpkin Oat Energy Cookies; Low-FODMAP, Gluten-free, Vegan
An easy low-FODMAP 30-minute recipe for pumpkin oat ‘cookies’. Packed with energy, protein, and healthy fats, you will love this snack.
- Prep Time: 15 minutes
- Cook Time: 12 minutes
- Total Time: 27 minutes
- Yield: 15 cookies 1x
- Category: Dessert, Snack
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 & 1/2 cup traditional rolled oats
- 1 and 1/2 cups (350g) canned pure pumpkin*
- 2/3 cup almond, or sunflower seed butter*
- 1/2 cup flaxseed meal
- 2/3 cup oat flour
- 2/3 cup and 1 tablespoon pure maple syrup
- 1 heaped tablespoon ground cinnamon
- 1/2 teaspoon nutmeg
- 1/4 teaspoon ginger (adjust to taste)
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- 1/2 teaspoon kosher salt
- 1/2 cup chopped pecans, or semisweet chocolate chips, or both (I used both)
Instructions
- Preheat oven to 375°F and line a rimmed baking sheet with parchment paper or silicone baking sheets
- In a large mixing bowl, combine oats, pumpkin, almond or sunflower butter, flaxseed meal, oat flour, and maple syrup
- Mix to combine, then add the spices, baking soda, vanilla, and salt
- Taste, and add seasoning to preference
- Stir in nuts or chips by hand
- Scoop using a large cookie scoop, then form into 15-20 cookies
- Place on baking sheet about 1-inch apart and pat down slightly to 1/2 inch thick
- Bake 15-20 minutes or until set on the bottoms, and firm to touch
- Allow to cool on a wire rack, then store in an air tight container. May also be frozen
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, at time of posting
- Read about pumpkin and FODMAPS here: Canned pumpkin is low-FODMAP in 75g servings. You will use almost a full can with the above measurement
- If you tolerate peanuts, then peanut butter may be substituted for the nut butters
