Low-FODMAP Pumpkin Pecan Molten Lava Cake; Gluten-free, Dairy-free

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Low-FODMAP Pumpkin Pecan Molten Lava Cake may be the one dessert you HAVE to make this holiday season.

As soon as I heard about this variety of cake, I was desperate to try it.  I love pecans.  I adore pumpkin. But ooey, gooey lava cake to boot? That’s a whole different level.

You will be super pleased!  Not only is my low-FODMAP Pumpkin Pecan Molten Lava Cake absolutely delicious, rich, gooey, and warmly spiced, BUT it is also so simple to make.  Nothing fancy about this recipe (one-pan preparation and no electric mixer!)

Low-FODMAP Pumpkin Pecan Molten Lava Cake has a sweet and crunchy pecan layer over a soft cake-like middle, all soaking in a warm caramel syrup.  It goes perfectly with low-FODMAP Vanilla Bean Coconut Whipped Cream or low-FODMAP Cinnamon Spiced French Vanilla Ice Cream.

This is a no-brainer for serving at a fall feast, or anytime of the year that you want to savor these delicious flavors. This Low-FODMAP Pumpkin cake would also be amazing for a breakfast or brunch treat.

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

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Pumpkin Pecan Molten Lava Cake; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 12

Prep time: 10 minutes

Bake time: 55-65 minutes

Total time: 65-75 minutes

Equipment: 11 by 7 inch casserole dish with high sides; baking sheet to place casserole on for baking


For the low-FODMAP Cake

  • 1 and 1/4 cups all-purpose low-FODMAP, gluten-free flour blend
    • I like Authentic Foods GF Classical Blend (a finely ground rice flour blend without added xanthan gum so I can tailor it to the recipe I am making)
  • 1 teaspoon xanthan gum, unless added to your flour choice
  • 1 & 1/2 teaspoons baking powder
  • 3/4 cup granulated sugar
  • 1/4 teaspoon salt
  • 2 teaspoons pumpkin pie spice, or substitute:
    • 1 teaspoon cinnamon
    • 1/2 teaspoon nutmeg
    • 1/2 teaspoon cloves
  • 3/4 cup canned pure pumpkin (not pumpkin pie filling)
    • 1/3 cup (75 g) of canned pumpkin is one low-FODMAP serving
  • 1/4 cup low-FODMAP milk (such as lactose free or almond milk for dairy free version)
  • 2 large eggs
  • 1/4 cup canola oil
  • 1 & 1/2 teaspoons vanilla
  • Baking spray

For the low-FODMAP Topping

  • 1/2 cup granulated sugar
  • 1/2 cup light brown sugar
  • 1 teaspoon vanilla
  • 1/4 cup (30 g) chopped pecans
    • 20 g of pecans is one low-FODMAP serving
  • 1 & 1/2 cups very hot water (not boiling)

For Garnish


  • Preheat oven to 350 degrees. Place rack in center of oven
  • Spray your casserole dish with baking spray and place it on a baking sheet (lined with foil for easier clean up)
  • In a medium sized bowl, stir together low-FODMAP flour, xanthan gum (if needed), baking powder, sugar, salt, pumpkin pie spice or cinnamon, nutmeg and cloves. Set aside for later
  • In a smaller bowl, mix pumpkin, eggs, low-FODMAP milk, canola oil and vanilla
  • Pour wet ingredients into dry ingredients and mix by hand to create a thick batter
  • Spread into your prepared casserole dish
  • In a separate bowl, stir sugar, brown sugar, vanilla and chopped pecans together for topping
  • Lightly cover the top of the batter evenly
  • Pour the hot water over the top slowly but do NOT stir again
  • Put casserole on the lined baking sheet and bake for 55-65 minutes or until the middle is set and a tester comes out clean
    • Ovens vary, so check yours about 5 minutes before end time
  • Cool 5-10 minutes before serving
  • Best served warm garnished with toasted pecans or low-FODMAP Toffee Pecans and low-FODMAP ice cream or low-FODMAP whipped cream

Comments Rating 5 (1 review)

2 Responses

  1. Great!

    This has a delicious flavor! I think I ended up keeping mine in for about 75 minutes total (I kept checking every few minutes), but it was my first time making a lava cake so I was a little uncertain about “done” when there is still a layer at the bottom that’s a little wetter than it would be in other dishes. We really enjoyed it, so I think I did all right! Practice makes perfect, though, right? So I better make it again 🙂

    1. Hi CRS!
      Thank you so much for commenting! Yes, we believe you are correct that there will be a ‘wetter’ bottom to a cake such as this, but it should still look done in the center with a tester. Ovens do vary, but it sounds like you were successful. Stay in touch!!

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