Monday, December 5, 2016

Pumpkin Chocolate Chip Baked Oatmeal Muffins {Low-FODMAP}

Low-FODMAP Pumpkin Chocolate Chip Baked Oatmeal Muffins  /  Delicious as it Looks

Even though we are officially into the Christmas season, and not autumn anymore, I still enjoy all things pumpkin spice. Heck, I like to eat pumpkin all year long, and since canned pumpkin is available year-round, why not? If you have some leftover pumpkin from my Pumpkin Spice Bars with Maple Icing, give this recipe a try. (I actually designed this recipe to use up that leftover pumpkin!)




Low-FODMAP Pumpkin Chocolate Chip Baked Oatmeal Muffins  /  Delicious as it Looks


These little "oatmeal-on-the-go" muffins come in quite handy. Since pumpkin and oats are both moderate in FODMAP content, individual servings keep the serving size appropriate for both pumpkin and oats. Each cup contains less than 1/4 cup of quick oats and only 1 tablespoon pumpkin. These muffins are lightly sweetened with maple syrup, with only 2 teaspoons syrup in each muffin. A small handful of dark chocolate adds a bit of decadence too.

Low-FODMAP Pumpkin Chocolate Chip Baked Oatmeal Muffins  /  Delicious as it Looks

I think these muffins are a perfect snack, any time of day. But they are especially good in the morning with a cup of coffee or tea. I have found that these don't last very long on the counter, so they do require refrigeration. Ultimately, I recommend freezing them and taking them out one-by-one as needed.

I adapted this recipe from Eating Well: Breakfast Blueberry-Oatmeal Cakes. I highly recommend this recipe as well, if you are in the mood for something different. I found that when using quick oats, they absorb the liquid fairly quickly and do not need to be soaked as long as the rolled oats.


Low-FODMAP Pumpkin Chocolate Chip Baked Oatmeal Muffins  /  Delicious as it Looks



print recipe

Pumpkin Chocolate Chip Baked Oatmeal Muffins
Low-FODMAP, Gluten-Free Option
makes 12 muffins

Ingredients

2 1/2 cups quick oats (gluten-free if needed)
1 1/2 cups lactose-free milk or unsweetened almond milk
3/4 cup pumpkin puree
1/2 cup pure maple syrup
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon baking powder
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon salt
1/4 cup finely chopped dark chocolate (or mini semi-sweet chocolate chips, if tolerated)

Directions
  1. Heat oven to 350 degrees F and coat a 12-count non-stick muffin tin with cooking spray.
  2. In a large bowl, combine the oats, milk and pumpkin puree. Stir until there are no lumps of pumpkin. Let soak about 5 to 10 minutes, or until most of the liquid is absorbed.
  3. To the oat mixture, add the maple syrup, egg, canola oil, baking powder, cinnamon, ginger, nutmeg, cloves and salt. Stir until thoroughly combined. Stir in the chocolate or chocolate chips.
  4. Fill each muffin cup with approximately 1/3 cup of the batter. Bake for 30 to 35 minutes or until lightly browned and tops spring back when lightly touched in the middle on top. Cool in pan for 10 minutes, then remove to cooling rack.
  5. Refrigerate leftover muffins for up to 2 days or freeze for up to 3 months in an air-tight, resealable bag.


Low-FODMAP Pumpkin Chocolate Chip Baked Oatmeal Muffins  /  Delicious as it Looks

3 comments:

  1. These look delicious! Strange question...I'm not a pumpkin fan, but I do like the spiced muffin. What can I use in place of the pumpkin? Any ideas?

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    Replies
    1. Patti, you could try cooked pureed sweet potato as a substitute for pumpkin, if you like sweet potatoes.

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    2. I'm afraid I can't do sweet potato, it has too much fructose for me. Thanks though!

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