Gut friendly pumpkin bars

Fall is here, which means it’s time for pumpkin everything! If you’re looking for a great dessert to bring to a get-together with friends and family, or to try, look no further. These IBS friendly pumpkin bars are delicious and won’t hurt the gut. Plus, they’re easy to bring on the go!


● 4 eggs

● One 15 oz. can of pumpkin pureé

● 2 cups of low FODMAP flour

● 1 ¼ cup sugar

● ¼ tsp. of salt

● 1 cup of vegetable or canola oil

● 1 tsp. baking powder

● ¼ tsp. cloves

● 2 tsp. ground cinnamon

● ⅓ tsp. nutmeg

● 1 ½ tsp. vanilla

● ⅓ cup unsalted butter

● 3 cups powdered sugar

● 2 tbsp lactose free milk

● ¼ toasted pumpkin seeds


  1. Preheat oven to 350° and grease a 10 x 15” pan with butter or oil.

  2. In a large bowl, combine eggs, pumpkin, oil, and sugar until well combined.

  3. In a separate bowl, combine the flour, cinnamon, nutmeg, cloves, baking powder, and salt.

  4. Slowly whisk in flour mixture and ½ tsp vanilla to the original mixture and beat for around 3 minutes.

  5. Pour the batter into the baking pan and bake for 25 to 30 minutes.

  6. While the bars are baking, melt the butter in a small saucepan over medium over medium heat until it turns a brown rich color. Then, remove from the burner and let cool for 2 minutes

  7. Next, combine the butter, powdered sugar, lactose free milk, and vanilla in a large bowl and whisk until the batter becomes a light and fluffy frosting.

  8. Once the bars have cooled, frost and top with pumpkin seeds.

  9. Cut bars to desired size and enjoy!