Welcome the fall with pumpkin pecan chocolate chip muffins

The fall season has begun! It’s time to bust out the rain boots, dust off the jackets, and enjoy the fall foliage that has arrived. It’s also the start of pumpkin season and what better way to welcome the weather change that with some comfort food? Check out this quick, IBS-friendly muffin recipe – the quintessential way to mark the start of spooky season.

This recipe calls for pumpkin puree, which is considered low FODMAP. However, some food companies may add a lot of sugar. Reach the label to make sure the puree isn’t over the 75-gram (1/3 cup) serving size in this recipe and other fall favorite baked goods. Remember, moderation is key when living with IBS. Also consider using dark chocolate chips vs. the milk chocolate version.

Pumpkin Muffins with Chopped Pecans & Chocolate Chips


- 1 cup of oat flour

- ¼ cup of quick oats

- ¾ tsp baking soda

- A pinch of salt

- ½ cup of lactose-free milk

- 1 large egg

- 1 ½ tsp of pumpkin spice

- 1/3 cup of pumpkin puree

- 1/3 cup of maple syrup

- ¼ cup of pecan nuts

- ¼ cup of dark chocolate chips


1. Pre-heat the oven to 350 degrees Fahrenheit

2. Chop up the pecans

3. Combine flour, oats, milk, egg, pinch of salt, pumpkin spice, baking powder, maple syrup in a bowl and mix

4. Once everything is combined add the pumpkin puree, pecans and chocolate chips

5. Divide the mixture into the muffin tins

6. Bake in the over for 16-20 mins

7. Enjoy!