Without traditional pumpkin pie, can it even be Thanksgiving? The creamy pumpkin custard filling, topped with your favorite topping, adds the perfect final touch to a Thanksgiving meal. Creating a Low FODMAP Pumpkin Pie that is tasty and tolerable on a low FODMAP diet to ensure nobody misses out during the holiday season.
Pumpkin pie is not a pie I would choose on another day other than Thanksgiving. Give me lemon meringue, french silk, and chocolate pecan pie. I love pie, but on Thanksgiving, I want pumpkin pie. Call it nostalgia or tradition; either way, it must taste delicious. With or without the crust, this pumpkin pie recipe is the perfect holiday dessert.
Pumpkin Pie Ingredients
Pumpkin - Canned pumpkin, not pumpkin pie filling, is the easiest option. I like to use Libby’s for the tastiest pumpkin flavor—not canned pumpkin pie filling. Use kabocha squash/Japanese pumpkin as another homemade pumpkin puree option.
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.
Corn Starch - Corn starch helps hold the pie together without a crust. If using a crust, omit this.
Eggs
Spices - Cinnamon and Pumpkin Pie Spice
Vanilla Extract
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash University App at the time of publishing. As always, follow your gut and modify as needed.
How To Make a Pumpkin Pie
If using a crust, make it according to package instructions.
In a small bowl, combine the dry ingredients and mix.
In a large mixing bowl, combine the wet ingredients with a whisk. No electric mixer is needed.
Add the dry and wet ingredients and whisk into a smooth texture.
Greatest a 9-inch pie pan, pour in the pumpkin mixture and bake in a 350 degree F preheated oven for 60-70 minutes or until slightly jiggly in the middle. Yes, jiggly is a Julia Child approved term for official recipes.
Remove the pie from the oven, cool to room temperature. Cover with plastic wrap and place in the refrigerator to set it up for at least four hours. Serve with your favorite topping option!
Pie Crust or No Crust
There is great debate about whether to use a pie crust or not. I prefer a crustless low FODMAP pumpkin pie option. It is less work on a busy kitchen week fewer calories, and I never really loved it, even when I could eat gluten.
However, there are frozen options if you love a flaky pie crust. Frozen gluten free pie crust or pie crust kit are options if you love pie crust. You do what works best for you. If you have never tried a crustless pumpkin pie, put away the rolling pin. You will love how easy it is to make.
Pumpkin Pie Variations
Milk Options: If you do not have a lactose intolerance, use a 12 oz can of evaporated milk.
Dairy Free Option: Use a can of coconut cream if you cannot find coconut milk. Unsweetened almond milk would be another option. However, I have not tested this ingredient.
How To Store Pumpkin Pie Leftovers
To Store: Keep the pumpkin pie in the refrigerator, covered lightly with plastic wrap. This will keep the top from drying out. Enjoy your leftovers within three days.
To Freeze: Cool the pie completely and cover it with plastic wrap and a layer of aluminum foil or a freezer safe bag and freeze for up to three months. The day before you want to serve the pumpkin pie, defrost it completely in the refrigerator.
Pumpkin Pie Toppings
Whipped Cream: Not dairy free but a great low FODMAP recipe for whipped cream. Since heavy cream, which is the main ingredient in whipped cream, is mostly fat, it does not contain as much lactose as cows milk. Monash University has tested heavy cream safe at ½ cup per meal—plenty for a slice of pumpkin pie.
Ice Cream: Another great option, with lots of dairy free ice cream options.
FAQs
Like all things on the low FODMAP diet, it depends on what kind of pumpkin you want to eat. Canned pumpkin was tested safe by Monash Food App at ⅓ cup per meal. The second best option is Japanese pumpkin, also known as kabocha squash, which tested safe at ⅔ cup per meal. Watch the serving size and test your individual tolerance, and as always, listen to your gut.
Additional Low FODMAP Thanksgiving Recipes
Low FODMAP Pumpkin Pie
Equipment
- 9-inch Pie Pan
- Large Mixing Bowl
- Smaller Mixing Bowl
- Measuring Spoons
Ingredients
- ¾ cup brown sugar
- 1½ teaspoons cinnamon
- ½ teaspoon pumpkin pie spice
- ¼ cup cornstarch
- 15 oz can of pure pumpkin puree not pie filling
- 12 oz. can of full-fat coconut milk
- 2 large eggs beaten
- 1 teaspoon vanilla extract
Instructions
- Preheat oven to 350 degrees F.
- In a large bowl add brown sugar, cinnamon, pumpkin pie spice, and cornstarch. Whisk together.
- In a another large bowl add the pumpkin, coconut milk, beaten eggs and vanilla extract.
- 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 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.
Notes
Nutrition Information
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