Recipes | Breads, Muffins & Biscuits

Low FODMAP Pumpkin Muffins with Raisins


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Pumpkin Muffins for Breakfast & Portable Snacks

When I was a kid pumpkin pie was the one and only time pumpkin made an appearance. Its sole purpose was to grace the Thanksgiving table and herald that holiday. My, how times have changed, as these Pumpkin Muffins with Raisins so beautifully displayed.

pumpkin muffins with raisinsWhile the PSL (pumpkin spiced latte) craze has died down a bit, people are certainly much more pumpkin hungry these days. Pumpkin pie is still expected every fall but the flavor and texture of canned pumpkin also make fantastic muffins, cakes, ice creams, coffee cakes, granola and more.

Try our Pumpkin Cornbread, too! And scones…and pies

pumpkin raisin muffins in pan

1 Ingredient: Unlimited Uses

There are few canned ingredients that are as pure, delicious and handy as canned pumpkin. It has one ingredient: pumpkin! (Well, it’s actually squash. Be sure to read our Canned pumpkin entry in the Explore an Ingredient section; you might be amazed and I guarantee you will learn something trivia worthy).

Not only is this one of my very favorite canned ingredients but it fits perfectly into our low FODMAP lifestyle if we stick to low FODMAP amounts. I love this canned product because it actually surpasses fresh when it comes to baking.

The canned version is ultra smooth, a rich, deep orange color, consistent in all of its qualities and is fairly dry, as puréed vegetables go and all of these factors make it versatile in baking. Plus, almost all recipes that you will come across that call for pumpkin are referring to canned (unless specifically stated otherwise, and that is a rarity).

Plump That Dried Fruit

I am always somewhat amused when I type the words “moist dried fruit”. It seems like an oxymoron, but the fact is that dried fruit, such as raisins, can be moist and plump or dried, hard and shriveled.

We want them like the former.

If you buy small amounts of dried fruit, make sure it is moist when you buy it, store airtight and use within a short period of time, you will be fine. But all of us have ended up with dried-up dried fruit from time to time; luckily there is a technique to revive them. Also, even with plump dried fruit, plumping them even further can be a nice change.

For this recipe, I suggest that you begin with moist dried raisins and then go one step further and plump them. The step isn’t necessary but it creates a nice texture and makes the pumpkin muffins a bit fancier.

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pumpkin raisin muffins in pan
4.23 from 9 votes

Pumpkin Muffins with Raisins

Pumpkin pie is still expected every fall but the flavor and texture of canned pumpkin also make fantastic muffins, cakes, ice creams, coffee cakes and more.

Low FODMAP Serving Size Info: Makes 18 muffins; serving size 1 muffin

Makes: 18 Muffins
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Dédé Wilson


  • 3/4 cup (125 g) moist dark raisins
  • Water
  • 1/2 cup (120 ml) lactose-free milk, preferably whole but you can use 2%
  • 1 1/2 teaspoons lemon juice
  • 2 1/2 cups (363 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour
  • 1 1/2 teaspoons baking soda
  • 1 1/2 teaspoons cinnamon
  • 1 1/2 teaspoons ginger
  • 1 teaspoon salt
  • 1, 15- ounce can (425 g) solid-pack pure pumpkin, (not pumpkin pie filling)
  • 1/2 cup (120 ml) neutral flavored oil, such as canola, safflower or vegetable
  • 1/3 cup (71 g) firmly packed light brown sugar
  • 1/3 cup (75 ml) maple syrup
  • 1/3 cup (65 g) sugar
  • 3 large eggs, at room temperature
  • 1/2 teaspoon vanilla extract


  1. Position racks in upper and lower third of oven. Preheat oven to 350°F/180°C. Coat 18 muffin wells generously with nonstick spray.
  2. Place raisins in a microwave safe bowl, cover with water and microwave on high for 1 minute. Let sit for 5 minutes while you proceed. Alternatively, place raisins in a small saucepan, cover with water, bring to a boil over high high, cover, take off the heat and let sit.
  3. Make “buttermilk” by combing milk and lemon juice in a measuring cup and let sit until thickened, about 5 minutes.
  4. Whisk together flour, baking soda, cinnamon, ginger and salt to aerate and combine in a large bowl. Make a well in the center and set aside.
  5. In a separate medium sized bowl whisk together the pumpkin and oil until combined, then whisk in the brown sugar, maple syrup and sugar until combined and smooth. Whisk in the eggs one at a time until well incorporated, then whisk in the “buttermilk” and vanilla.
  6. Add the wet mixture to the dry and whisk just until combined. Drain raisins of any excess liquid; Discard liquid and fold raisins into batter.
  7. Divide batter evenly among prepared muffin tins. Bake for about 25 to 30 minutes or until toothpick inserted into center just comes out clean. Cool pan(s) on rack for 5 minutes, then turn muffins out onto rack to cool completely. You can also serve them warm. If you want to store them, cool completely and store at room temperature in an airtight container for up to 3 days, or refrigerated for up to 5 days. They may also be frozen for up to a month. Place in a zip top plastic bag, remove the air and freeze. They defrost very quickly. I sometimes pop a frozen one into my lunch bag and it defrosts in time for a mid-morning snack.



  • Make sure all of your spices are fresh for best flavor. We suggest replacing them every 6 months and storing in a dark, dry area of your kitchen in airtight containers.
Course: Breakfast, brunch, Snack
Cuisine: American


Calories: 213kcal | Carbohydrates: 35g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 35mg | Sodium: 234mg | Potassium: 23mg | Fiber: 1g | Sugar: 15g | Vitamin A: 50IU | Vitamin C: 0.2mg | Calcium: 12mg | Iron: 0.2mg

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.


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