A low FODMAP pumpkin pie that's also gluten free and dairy free? Yes please. This cozy holiday dessert has all the creamy pumpkin-spice flavor you love, with a gentle ingredient list that's easier on sensitive tummies. You can bake it with your favorite low FODMAP crust or skip the crust entirely for an easy, crustless pumpkin pie version that still slices beautifully.
If pumpkin is your love language this season, you'll want to add gluten free pumpkin bars with cream cheese frosting or pumpkin pudding cake to your list. They both bring big pumpkin flavor, be sure everyone gets seconds once the turkey coma fades.
And if you need more Thanksgiving recipes, you can browse reader favorites like low FODMAP stuffing, green bean casserole, and cranberry sauce to round out your holiday table.
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Why You'll Love This Recipe
- Creamy Pumpkin Custard. You get that silky texture of classic pumpkin pie made with coconut milk instead of dairy.
- Gut Friendly Ingredients. No high FODMAP surprises, just simple pantry staples that keep this pie gentle and IBS friendly.
- Gluten Free Crust Optional. Pair it with your favorite gluten free crust or bake it crustless for an easy version that still slices beautifully.
- Perfect for Thanksgiving. Warm spices and big pumpkin flavor make it ideal for your low FODMAP holiday menu.
What You'll Need
- Pumpkin - Canned pumpkin, not pumpkin pie filling, is the easiest option. I like to use Libby's for the tastiest pumpkin flavor. Use kabocha squash/Japanese pumpkin as a homemade pumpkin puree option.
- Unsweetened Coconut Milk - Canned unsweetened coconut milk adds a creaminess without any dairy.
- Brown Sugar - I like to use brown sugar for a greater depth of flavor.
- Cornstarch - Cornstarch helps hold the pie together.
- Eggs - Creates that custard-like texture.
- Spices - Cinnamon and Pumpkin Pie Spice
- Vanilla Extract - Adds another layer of flavor.
- Pie Crust (Optional) - Homemade gluten free pie crust, store-bought pie crust, or crustless.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
If using a homemade pie crust, make it according to the recipe or package instructions.
Step 1: Mix the wet ingredients
In a large bowl, whisk together 2 large eggs, 1 (13.5-oz) can unsweetened full-fat coconut milk (shake well before opening), 1 (15-oz) can pure pumpkin puree, and 1 teaspoon vanilla extract.
Step 2: Mix the dry ingredients
In a medium bowl, stir together ¼ cup cornstarch, ¾ cup brown sugar, 1½ teaspoons ground cinnamon, and ½ teaspoon pumpkin pie spice.
Step 3: Combine
Add the dry mixture to the wet ingredients and whisk until no lumps remain and the texture is smooth.
Step 4: Fill the crust (or pan)
Grease a 9-inch pie pan (or use a prepared gluten-free pie crust if using one). Pour the pumpkin mixture into the crust or directly into the greased pan for a crustless version.
Step 5: Bake
Bake at 350 degrees F for about 60 to 70 minutes, or until the pie is mostly set but still slightly jiggly in the center.
Step 6: Cool & Chill
Remove from oven and let it cool to room temperature. Then cover lightly and refrigerate for at least 4 hours (or overnight) to allow the custard to firm up.
Tips and Tricks
Shake the canned coconut milk before opening. This will combine the coconut cream and the clear liquid, creating silky coconut milk.
Whisk until it's totally smooth with no cornstarch lumps. If not, you'll end up with polka dots baked into your pie. Ask me how I know. Thankfully, a big swoosh of whipped cream or coconut whip fixes everything.
Let it chill! It is important to let the pie chill; overnight is best. Then the pumpkin custard will firm up and have a great texture.
Ingredient Swaps
- Pumpkin Puree - For a homemade option, try making kabocha squash in the Instant Pot.
Pumpkin Pie Toppings
- Homemade Whipped Cream or Store-Bought Whipped Cream
- Coconut Whip
- Sprinkle of Cinnamon
- Vanilla Ice Cream
- Sweet and Spicy Pecans
Storing
Store: Keep your pumpkin pie in the fridge, lightly covered with plastic wrap, so the top stays smooth and doesn't dry out. Enjoy leftovers within three days.
Freeze: Let the pie cool completely, then wrap it in plastic and a layer of foil or tuck it into a freezer safe bag. Freeze for up to three months. When you are ready to serve, thaw it in the fridge the day before.
FAQs
Pumpkin pie can be low FODMAP when it is made with the right ingredients. This recipe uses canned pumpkin, coconut milk, and a gluten free crust option to keep it gentle and IBS friendly.
Canned pumpkin/squash has been tested by Monash University to be safe at ⅓ cup or 75 grams per meal.
Yes. This recipe is naturally dairy free because the filling uses coconut milk instead of evaporated milk. You still get a creamy, custardy texture without any lactose.
Only if you want one. You can use a store-bought gluten free crust, make your own, or skip the crust entirely for an easy, crustless pumpkin pie.
Absolutely. Pumpkin pie tastes even better the next day. Bake it, chill it, and store it in the fridge for up to three days. It is one of the easiest make-ahead desserts for holiday prep.
Cracks usually come from slight overbaking. Spotting happens when the cornstarch is not whisked in fully. Both are harmless and totally fixable with a swirl of whipped cream or coconut whip.
Yes. Let the pie cool completely, wrap it tightly, and freeze for up to three months. Thaw it overnight in the fridge before serving.
Coconut whipped cream, homemade whipped cream, lactose free vanilla ice cream or a light sprinkle of cinnamon are all great low FODMAP choices. Keeping toppings simple makes the dessert easier on digestion.
What To Serve With Pumpkin Pie
Usually pumpkin pie is served on Thanksgiving for dessert. In our house, we eat leftover pumpkin pie for breakfast the day after Thanksgiving. It is also great for a fall dinner party dessert, served with spinach salad with craisins, glazed pork tenderloin and roasted baby potatoes.
More Loveable Pumpkin Recipes
- Vegan Pumpkin Soup - A roasted vegetable soup with pumpkin, sweet potatoes, and carrots.
- Chicken Tortilla Soup - The secret ingredient in the soup is a can of pumpkin puree.
- Gluten Free Pumpkin Bars - Another easy pumpkin dessert option! The cream cheese frosting on top of tender pumpkin spiced cake.
Still looking for dessert recipes? Discover something new or an old favorite.
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Recipe
Pumpkin Pie With Coconut Milk
Equipment
- 9-inch Pie Pan
Ingredients
Wet Ingredients:
- 2 large eggs beaten
- 1 13.5 ounces can full-fat coconut milk shaken (Note 1)
- 1 15 ounces can pure pumpkin puree Note 2
- 1 teaspoon vanilla extract
Dry Ingredients:
- ¼ cup cornstarch
- ¾ cup brown sugar
- 1½ teaspoons cinnamon
- ½ teaspoon pumpkin pie spice
- pie crust optional (Note 3)
Instructions
- Preheat the oven to 350 degrees F.
- In a large bowl, add the wet ingredients: beaten eggs, coconut milk, canned pumpkin, and vanilla extract. Whisk together.
- In a medium bowl, add the dry ingredients: cornstarch, brown sugar, cinnamon, and pumpkin pie spice.
- Add the dry ingredients to the wet ingredients and whisk until smooth.
- Pour the pumpkin mixture into a greased 9-inch pie plate.
- Bake in a preheated 350 degree F oven for 60-70 minutes or until the pie is slightly jiggly in the center. Remove from the oven and cool to room temperature.
- Once cooled, store the pumpkin pie in the refrigerator covered with plastic wrap. Serve with whipped cream or your favorite topping.
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