Perfect Low-FODMAP Pumpkin Pie; Gluten-free, Dairy-free

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There is nothing I love more than low-FODMAP pumpkin pie.  Something about the sweet and spicy flavors enrobed in a custardy smooth texture makes me tingle all the way to my toes!  However, I have been very disappointed with the ready to bake gluten-free pie crusts and pies that I have tried year after year from the stores.  Mushy, flavorless and just plain bad.

But there is hope! This low-FODMAP pumpkin pie recipe is absolute perfection and satisfies all my Thanksgiving expectations.  You can use my gluten-free low-FODMAP traditional pie crust or my low-FODMAP oat and nut crust (vegan) recipes as a base and top it with low-FODMAP coconut whipped cream.  This is the best low-FODMAP pumpkin pie recipe, as well as being gluten-free and dairy-free! Everyone at your holiday meal will appreciate it.

You may also love my low-FODMAP Pie Collection, or over 300 more low-FODMAP recipes on the blog.  Check out my low-FODMAP Thanksgiving Menu Collection.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Pumpkin Pie Perfection; Gluten-free, Dairy-free

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

Serves 10

Prep time: 15 min

Bake time: 400 F for 15 min, then 350 F for 45-55 min (I used about 45 min)

Additional 10 minutes if par-baking crust in advance

Total time: 1 hour 15 min

Recommendation: For best results cool pie at room temperature for 1-2 hours prior to serving.  Low-FODMAP pumpkin pie may be stored in refrigerator for 1-2 days prior to enjoyment


  • 2 eggs plus the yolk of a third egg
  • 1/2 cup packed dark brown sugar
  • 1/3 cup white sugar
  • 1/2 teaspoon salt
  • 2 teaspoons of cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground cloves
  • 1/2 teaspoon lemon zest
  • 2 TB cornstarch or tapioca starch for thickening (optional)
  • One 15-ounce canned pumpkin (I used organic)
  • 1 & 1/2 cups (12 ounces) coconut cream or combination of coconut milk and cream (canned)
    • 2 ounces is one low-FODMAP serving
  • 1 low-FODMAP traditional pie crust or low-FODMAP oat and nut crust (unbaked or par-baked to your preference)


  • Preheat your oven to 400°F and place a baking sheet in oven to pre-heat
  • Beat the eggs in a large bowl
  • Mix in the brown sugar, white sugar, salt, and spices (cinnamon,  nutmeg, ground cloves) and lemon zest
  • Stir in the canned pumpkin
  • Stir in the coconut cream
  • Stir in the cornstarch or tapioca starch (optional)
  • Beat together until everything is well mixed, the cream tends to be clumpy
  • Pour filling into low-FODMAP uncooked or par-baked pie shell
  • Remove baking sheet from oven and place pie on the sheet (reduces dripping and controls pie better)
  • Bake at 400°F for 15 minutes (I used a pie crust protector for the entire bake time)
  • After 15 minutes, lower the temperature to 350°F
  • Bake for 45 to 55 minutes more, or until a knife inserted in the center comes out clean
    • There should be a slight jiggle to your pie center, as it will continue to cook after removing
  • Cool the low-FODMAP pumpkin pie on a wire rack for 1-2 hours
    • The pie may come out of the oven all puffed up, this is OK
  • Pie can be stored in the refrigerator for 1-2 days
  • Serve at room temperature with low-FODMAP coconut whipped cream or low-FODMAP ice cream

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6 Responses

  1. I really enjoyed how simple and easy this recipe was – one bowl magic. The pie was flavorful and pretty good. I will definitely be making this again, thanks.

    1. Thank you so much Shanese! We are certainly getting into the pumpkin time of the year 🙂
      You may be interested in hearing about a cookbook we are launching this October, 2020. The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase!

  2. Hi, trying to find good recipes for Thanksgiving, excited to try yours! Just to check about the coconut milk and cream canned, does that just mean when you buy canned coconut milk use the whole thing (milk and the cream)?

    1. Hi thanks for the question!
      You will need to use only the cream for this recipe and drain the other liquid, regardless of which of those products you choose (both will still have some of the watery liquid in the can). If you buy the coconut milk then there will be a larger volume of liquid to drain, but the cans tend to be larger. Sorry for any confusion!

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