Recipes | Breads, Muffins & Biscuits

Low FODMAP Pumpkin Chocolate Chunk Muffins

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Our Low FODMAP Pumpkin Chocolate Chunk Muffins are very easy to make and taste divine – with a moist and tender texture. Canned pumpkin does have a low FODMAP serving size – as does dark chocolate (more below)! These muffins are gluten-free and lactose-free, too.

horizontal image of overhead image of low FODMAP Pumpkin Chocolate Chunk Muffins on oval silver tray
Our Low FODMAP Pumpkin Chocolate Chunk Muffins are very easy to make – and oh, so decadent. Gluten-free, too!

Double The Batch & Freeze

I actually do not freeze a lot of baked goods as I find that they dry out and are not usually as good as fresh, BUT, I admit I am very picky. Many folks freeze our baked goods all the time and find that they suit their palates quite well.

These muffins are one of the exceptions. They freeze quite well. So, if you have enough muffin pans to make 24 muffins, I encourage you to make a double batch and freeze some. (Also to note, not all recipes double well, but this one does). I place the Low FODMAP Pumpkin Chocolate Chunk Muffins in heavy zip-top bags, remove the air, and then take care to not crush them in the freezer.

overhead image of low FODMAP Pumpkin Chocolate Chunk Muffins on oval silver tray, close up on a few
You could use chocolate chips, if you like.

Frequently Asked Questions

Is Canned Pumpkin Low FODMAP?

Monash University has lab tested canned pumpkin and lists it as Green Light Low FODMAP at ⅓ cup (75 g). We spoke with Monash and they reported that they did test American canned pumpkin and that they took averages from 4 different brands to calculate FODMAPs. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about ½ cup.

Is Pure Pumpkin The Same As Pumpkin Purée?

The kind of pumpkin puree that you want will be unsweetened, pure pumpkin purée and not “pumpkin pie filling”. I always use Libby’s as I find it to be the best. By comparison the organic ones I can find locally are pale in comparison and also much less rich in texture. Different canned pumpkins differ in color, flavor and consistency and will give different results.

Is Chocolate Low FODMAP?

There are low FODMAP amounts of dark chocolate, milk chocolate and white chocolate. Any dark chocolate can be used for this; I am partial to a 60% cacao mass. Dark chocolate is low FODMAP in 30 g per serving.

Can I Use Chocolate Chips?

Sure! You could use semi-sweet chocolate chips – and change the name to Pumpkin Chocolate Chip Muffins! It would be a nice variation, but the chunks make these oh so decadent.

Can I Leave Out The Chocolate?

You could, to make simple pumpkin muffins, but I would add chopped walnuts or pecans in the same weight as the chocolate for texture. We also have other pumpkin muffins such as these dairy-free streusel ones. Be sure to check out all of our Muffin Recipes!

Can These Be Made As Mini Muffins?

We love minis! 12 standard sized muffins as you have here will become about 30 mini muffins. Prep your mini muffin tins the same way and watch your baking time – it will be shorter.

Do I Need Paper Liners For My Pans?

No, you do not need paper liners and in fact, you can see in the images that I did not use any. If you are baking these for a bake sale or to bring to a public event, like at the office, paper liners are a nice touch.low FODMAP Pumpkin Chocolate Chunk Muffins held in hand

Can I Use Vegetable Oil Instead Of Butter?

You could experiment, but we like this recipe as developed, with unsalted butter, which is low FODMAP. If you are watching your cholesterol, it might be worth a try.

Can I Make These With Brown Sugar?

Yes, you can make these with brown sugar. Simply pack light brown sugar firmly and use the same volume as stated in recipe.

How Do I Keep Muffins Moist?

Muffins, like cookies, are small baked goods – as opposed to cakes and larger items. Even 30 seconds too long in the oven can make a difference. Here are our “secrets” to making moist muffins.

First, make sure your oven is calibrated correctly – use an oven thermometer. You want your temperature to be accurate.

Next, take the time to preheat to the temperature asked for.

Use heavy weight muffins tins, which conduct heat well.

Test with a toothpick and follow the visual cutes given. In this case, remove the muffins from the oven when a toothpick inserted in the center comes out with a few moist crumbs clinging. NOT when it tests clean with no crumbs; that would be baking them too long, leading to dry muffins.

Instructions For Making Our Low FODMAP Pumpkin Chocolate Chunk Muffins

Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat the inside of 12 muffin wells with nonstick cooking spray or line with fluted paper cups.

Beat the butter, sugar and vanilla in a large mixing bowl with an electric mixer until light and fluffy, scraping down the bowl once or twice.

creaming butter and sugar in mixer

Beat in the eggs, one at a time, allowing each one to become incorporated before adding the next. Beat in the pumpkin. The pumpkin mixture might look a bit curdled; that’s okay.

Making pumpkin muffins, showing how the batter looks curdled in mixer bowl
Don’t worry if the batter looks a bit curdled at this point. It will come together.

Sprinkle the flour, baking soda, cinnamon and salt over the wet mixture and beat in until a few floury streaks remain.

pumpkin muffin batter with flour added, partially mixed

Then add about three-quarters of the chocolate chunks (you can do this by eye) and beat in until the batter is uniform.

folding chocolate chunks into pumpkin muffin batter

Divide the batter into prepared pans. I like to use an ice cream scoop.

low FODMAP Pumpkin Chocolate Chunk Muffins batter scooped into muffin pans

Sprinkle chocolate chunks on top of the raw muffins.

low FODMAP Pumpkin Chocolate Chunk Muffins batter scooped into muffin pans, topped with extra chocolate chunks

Bake for about 25 to 35 minutes or until puffed, golden brown and a toothpick inserted in the center comes out with a few moist crumbs clinging.

low FODMAP Pumpkin Chocolate Chunk Muffins fresh out of the oven in pans, close up
Only bake Just until a toothpick inserted in the center of a muffin comes out with a few crumbs clinging.

Cool pan(s) on a wire rack for 5 minutes, then unmold muffins. They are ready to eat warm! Or, cool and store in an airtight container at room temperature for up to 3 days. They can also be frozen in heavy-duty zip-top bags with air removed for up to 1 month.

overhead image of low FODMAP Pumpkin Chocolate Chunk Muffins on oval silver tray

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
  • Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g.
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in ⅓ cup (75 g) portions. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about ½ cup.We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

close image of low FODMAP Pumpkin Chocolate Chunk Muffins on oval silver tray
Folks love these – make for school, church or office events! Be the hero of the day:)

More Pumpkin Lusciousness

Pumpkin lovers rejoice! We have loads of sweet and savory low FODMAP recipes for you from soups to stews, cakes to cookies and more.

horizontal image of overhead image of low FODMAP Pumpkin Chocolate Chunk Muffins on oval silver tray
5 from 2 votes

Low FODMAP Pumpkin Chocolate Chunk Muffins

Low FODMAP Pumpkin Chocolate Chunk Muffins are super simple to make, incredibly moist and the combo of pumpkin and chocolate is extra-special.

 Low FODMAP Serving Size Info: Makes 12 muffins; 12 servings; 1 muffin per serving

Makes: 12 Servings
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat the inside of 12 muffin wells with nonstick spray or line with fluted paper cups.

  2. Beat the butter, sugar and vanilla in a large mixing bowl with an electric mixer until light and fluffy, scraping down the bowl once or twice. Beat in the eggs, one at a time, allowing each one to become incorporated before adding the next. Beat in the pumpkin. The mixture might look a tad curdled; that’s okay.

  3. Sprinkle the flour, baking soda, cinnamon and salt over the wet mixture and beat in until a few floury streaks remain, then add about three-quarters of the chocolate chunks (you can do this by eye) and beat in until the batter is uniform.

  4. Divide the batter into prepared pans and sprinkle chocolate chunks on top of the raw muffins. Bake for about 25 to 35 minutes or until puffed, golden brown and a toothpick inserted in the center comes out with a few moist crumbs clinging. Cool pan(s) on rack for 5 minutes, then unmold muffins. They are ready to eat warm! Or, cool and store in an airtight container at room temperature for up to 3 days. They can also be frozen in heavy-duty zip-top bags with air removed for up to 1 month.

Notes:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.

  • Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g.

  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.

  • Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in ⅓ cup (75 g) portions. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about ½ cup. We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.

  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Breakfast, brunch, Snack
Cuisine: American

Nutrition

Calories: 268kcal | Carbohydrates: 39g | Protein: 3g | Fat: 11g | Saturated Fat: 0.001g | Sodium: 198mg | Potassium: 2mg | Fiber: 2g | Sugar: 21g | Vitamin A: 0.5IU | Vitamin C: 0.01mg | Calcium: 2mg | Iron: 0.02mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.