Fody's Pumpkin Spiced Low FODMAP Waffles


10 Min

15 Min

Makes about 14, 4-inch (10 cm) square waffles; serving size 3 waffles

Description of Fody's Pumpkin Spiced Low FODMAP Waffles

Pumpkin spice is not just for beverages. The combination of spices - typically cinnamon, ginger, nutmeg and cloves and sometimes allspice - works beautifully in this low FODMAP recipe for Pumpkin Spiced Waffles. These are super simple to make and are just as welcomed on any old weekend as they are when you want to pull out all the stops for a low FODMAP breakfast or brunch for guests.

How about these for the day after Thanksgiving? They will fortify you for all that holiday shopping. Separating the eggs and whipping the egg whites helps create a light texture, counteracting the heaviness of the pumpkin purée. You do, of course, need a waffle iron and they all vary in diameter and depth of wells. The recipe yield and time of cooking will vary depending on your machine.

And in case you're wondering - yes, maple syrup is indeed low FODMAP!

Fody's Pumpkin Spiced Low FODMAP Waffles Ingredients

  • 2 scant cups (460 ml) lactose-free whole milk
  • 2 tablespoons lemon juice, apple cider or rice wine vinegar
  • 2 ¼ cups (326 g) low FODMAP gluten-free all-purpose flour that contains xanthan gum
  • 1 tablespoon plus ½ teaspoon pumpkin spice
  • 2 ¼ teaspoon baking powder; use gluten-free if following a gluten-free diet
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup (244 g) canned pumpkin purée
  • 4 large eggs, at room temperature, separated
  • 1/3 cup (54 g) firmly packed light brown sugar
  • 3 tablespoons melted unsalted butter
  • 3 tablespoons vegetable oil

Directions for Fody's Pumpkin Spiced Low FODMAP Waffles

Preheat waffle iron according to manufacturer’s instructions. Preheat oven to 200F (95C) if you want to keep waffles warm between batches.

Measure out milk in a liquid measuring cup and add lemon juice or vinegar and allow to sit for 5 minutes or until mixture has thickened.

Whisk together the flour, pumpkin spice, baking powder, baking soda and salt in a large mixing bowl to aerate and combine. Make a well in the center then set aside.

Whisk pumpkin purée, egg yolks, brown sugar, melted butter and oil in a mixing bowl, then whisk in the soured milk until mixture is smooth.

Whip egg whites in a clean, grease-free bowl until soft peaks form.

Pour the wet mixture into the well in dry mixture and whisk gently until just combined. Fold in egg whites.

Coat waffle maker lightly with nonstick spray (you will probably only need to do this once). Scoop waffle batter into preheated waffle iron, making sure batter covers the entire surface; do not overfill. Close the top and cook until waffles are crispy top and bottom and golden brown, probably about 4 minutes or so depending on waffle maker. Keep waffles warm in oven directly on rack as you continue to make waffles. Serve waffles immediately with pure maple syrup, which is low FODMAP!

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step. Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.