GI Rescue Recipes: Pumpkin Chocolate-Chip Chia Muffins

Fall is pumpkin season and we are indulging in it all, from Pumpkin Spice Lattes to Pumpkin Carmel candles. YUM. One of the biggest challenges on the Low FODMAP diet is finding baked goods and easy-to-grab snacks that taste great and are kid-approved. “Always on the run” is part of our mom lifestyle and in order to adhere successfully to this limited diet, it’s important to stock items you can have at the ready or take to activities and in the car.  These muffins are not only delicious, but they are also dairy-free, nut-free, gluten-free and low in sugar. More importantly, they are perfect for satisfying all your pumpkin cravings — whether you’re a kid or an adult.

Pumpkin Chocolate-Chip Chia Muffins

Preheat oven to 350 degrees.

1 cup 100% pure pumpkin (canned)
½ cup pure maple syrup (O Organics is good choice, no additives)
½ cup extra virgin olive oil
2 eggs, beaten
¼ cup water

Combine the above ingredients and set aside.

2 cups gluten-free oat flour (Bob’s Red Mill is our go-to)
¼ cup chia seeds
1 tsp. baking soda
1 tsp. pumpkin pie spice (or cinnamon works too)

Combine the dry ingredients, then gradually add to the pumpkin mixture.

Fold in ½ cup dark chocolate chips (Enjoy Life brand is our favorite), and spoon into greased muffin pan. Sprinkle Pumpkin Spiced Pumpkin Seeds on the top (we picked these up at Trader Joe’s).

Bake at 350 degrees for approx. 30 minutes or until toothpick comes out clean. Let cool for 5-10 minutes before serving.

Just. So. Good. You’re welcome!


More on our family’s elimination/FODMAP diet journey here.  Plus, check out our Lifestyle section for more recipes and other dietary information (from special GI diets to living with food allergies), as well as other lifestyle topics. 

P.S. Do you have any “total elimination or Low FODMAP” recipes you like? Please share!! Email me at

P.P.S. What exactly does FODMAP mean? The Low FODMAP diet focuses on a large group of dietary sugars called FODMAPs, which stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols. These sugars are often poorly absorbed in the small intestine and ferment causing bacteria and gas. After a few months on the elimination diet, my daughter’s doctor switched her to the Low FODMAP diet, which combined with the right antibiotics got rid of her bacterial overgrowth. She has been instructed to remain on the Low FODMAP diet as long as possible to maintain her GI health and balance.

Looking for a great Low FODMAP resource? Visit the Monash University website — they also have a great app that is well worth the purchase.

Editorial Note: Please note that I am a mom — not a doctor, dietician or nutritionist — so am not trying to give advice, but rather just pass on my own learnings in the kitchen. The recipes I’m sharing may not work for everyone or every elimination or FODMAP diet. 

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