Yummy Low-FODMAP Pumpkin Bars; Gluten-free, Dairy-free

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low fodmap pumpkin bars stacked

Low-FODMAP pumpkin bars are an amazing low-FODMAP autumn snack.  I make these low-FODMAP pumpkin bars without any add-ins for a classic flavor, but you can style this low-FODMAP recipe with seeds, walnuts or pecans!

I love a low-FODMAP spicy pumpkin treat in the fall, or anytime of the year. Packed with antioxidants, fiber and so much flavor, low-FODMAP pumpkin bars are like the colors of autumn.  A gorgeous palette of low-FODMAP taste, texture and nutrition.

Enjoy these low-FODMAP pumpkin bars with low-FODMAP cream cheese frosting, my low-FODMAP vegan ‘butter’cream, or low-FODMAP Opera Cream/Ermine frosting.

Browse my blog for over 300 more free low-FODMAP recipes!  Lots of other pumpkin inspiration:  low-FODMAP Pumpkin Bread, low-FODMAP Pumpkin Bread pudding, low-FODMAP Pumpkin Cookies, low-FODMAP Pumpkin Mug cake and more!

Be healthy and happy,

Rachel Pauls,MD

Low-FODMAP Pumpkin Bars; Gluten-free, Dairy-free

low fodmap pumpkin bar on marble

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

Serves 24-30

Prep time 20 min

Bake time 25-30 min for bars; 30-35 min for cake

Bake 350F


  • For cake use a 13 x 9 cake pan
  • For bars use 15 x 10 x 1 baking pan/’jelly roll’ pan
    • I used the jelly roll pan


  • 4 large eggs
  • 1 2/3 cups sugar
  • 1 cup canola oil
  • 1 can (15 ounces) pumpkin
  • 2 cups gluten free, low-FODMAP flour ( I used Authentic Foods GF Classic Blend- see my bake-off blog for the reason why!)
  • 1 tsp xanthan gum (if not added to your flour choice)
  • 2 teaspoons ground cinnamon
  • ½ tsp nutmeg
  • ¼ tsp cloves
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 tsp vanilla
  • Garnish (optional):
  • Vegetable shortening for greasing


  • Grease your choice of baking pan with vegetable shortening
  • In a bowl, beat the eggs, sugar, oil and pumpkin until well blended
  • Combine the flour, cinnamon, nutmeg, cloves, xanthan gum, baking powder, baking soda and salt in a separate bowl and whisk together
  • Gradually add flour mixture to pumpkin mixture and beat at medium for 3 minutes

  • Add vanilla and combine
  • Pour into a greased baking pan
  • Bake at 350° for 25-30 minutes for jelly roll pan and 30-35 for cake pan; use tester to check doneness

low fodmap pumpkin bar in the pan

  • So soft and moist- with that thick low-FODMAP cream cheese frosting!  These low-FODMAP Pumpkin Bars are great any time of the year!

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4 Responses

  1. Best pumpkin bars I’ve ever had! I’ve only been eating low fodmaps for a few months now. Made this recipe when visiting all my family, it was a big hit! Will definitely be making these again!

    1. THANK YOU! We love hearing feedback like this!
      Please consider adding a ‘star’ rating in the future, so others can find these recipes more easily. Stay in touch 🙂

  2. I make these and use the cream cheese recipe for the icing (Fluffy Low-FODMAP Cream Cheese Frosting; Gluten-free, Lactose-free). However I use Earth’s Own Dairy Free Cream Cheese and usually Becel vegan butter or margarine. They always turn out great!!

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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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