Low-FODMAP Pumpkin Spice Baked Oats; Gluten-free, Dairy-free

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I am a massive fan of pumpkin, pumpkin spice, and anything chocolate.

So, if you suggest taking hearty oats, flavoring them with pumpkin and pumpkin spice, and dazzling it all with chocolate or pecans, you have me drooling already.

The fact that this is healthy is a total BONUS. 

This recipe for my low-FODMAP Pumpkin Spice Blender Baked Oats will be an instant favorite for you as well.

They’re not-to-sweet, easy to make, and a fantastic way to enjoy ‘cake’ for low-FODMAP breakfast!

A little background on ‘baked oats’:

  • For those of you that are familiar with TikTok, you may have noted all the recipes that started a trend for ‘baked oats’.  Here’s my low-FODMAP take on this awesome treat
  • Baked Oats are a little different from baked oatmeal. The oats are blitzed in a blender, which makes the texture smoother and similar to cake
  • The process is also a snap to put together since the blender does all the work for you

For more great low-FODMAP Pumpkin inspiration, see my low-FODMAP Best Pumpkin Recipes!

You may also love:

Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

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

Serves: 4

Prep time: 10 minutes

Bake time: 25 minutes

Total time: 35 minutes

Bake: 350F

Equipment: Oven-safe ramekins


  • 1 large egg, room temperature
  • 1/4 cup pure maple syrup
  • 1/2 cup canned pure pumpkin
  • 1 tablespoon melted butter, avocado oil or melted coconut oil
  • 3/4 cup low-FODMAP milk (lactose-free 2% or almond milk for dairy-free)
  • 1/2 teaspoon vanilla
  • 1 cup old fashioned rolled oats, gluten-free if necessary
  • 1/2 teaspoon baking powder
  • 1/8 teaspoon salt
  • 3/4 teaspoon pumpkin pie spice
  • 1/4-1/2 cup (50-100 g) chopped toasted pecans or semisweet mini or standard chocolate chips; divided
    • 30g is one low-FODMAP serving for dark chocolate
    • 20g is one low-FODMAP serving for pecans
  • Baking spray

For glaze (optional):

  • 1 cup confectioner’s sugar
  • 1 tablespoon low-FODMAP milk
  • Dash of vanilla, maple or other desired extract for flavor


  • Preheat the oven to 350 degrees F and grease four 4-ounce ramekins with baking spray
  • Place ramekins on a baking sheet, lined with foil if desired
  • In a blender, place all ingredients except chocolate chips or pecans
  • Blitz until completely smooth, scraping sides as needed
  • Stir in half of the chocolate chips (or other stir-ins) by hand
  • Pour this mixture into your prepared ramekins and sprinkle with remaining chips
  • Bake for 25 minutes, or until set in the middle when you press lightly with your finger, and golden on the edges
  • Remove from the oven and allow to cool on a wire rack
  • While cooling, prep your (optional) glaze by mixing milk with the confectioner’s sugar and drizzle over ramekins, if desired

This is so soft and delicious!

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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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