Warm spices, real pumpkin, and a tender crumb — these muffins are everything you want on a crisp autumn morning, and they come together in one bowl without any fuss. The batter leans on a gluten free flour blend, which keeps things gut-friendly without sacrificing that soft, bakery-style texture you're after. Maple syrup does the sweetening here, and at just 2 teaspoons per muffin it stays comfortably within low FODMAP thresholds, so you get genuine sweetness without the worry. Pumpkin puree pulls double duty as both flavor and moisture, and the batch makes exactly 12 muffins, making it easy to stick to a single serving and stay on track. A handful of pepitas scattered on top before baking adds a satisfying little crunch and makes them look like they came straight from a specialty café. The whole process — mixing, filling, baking — wraps up in under 30 minutes, which means fresh muffins are genuinely doable on a weekday morning. Store them on the counter or freeze a few for later; either way, you'll be glad you made the full dozen.
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A serving of up to about 1/3 cup of pumpkin puree is low in FODMAPs. This recipe contains only about 2 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid pumpkin puree, please tap it and change its rating to Red.
Preheat the oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or grease each cup well with oil.
In a large bowl, whisk together the gluten free flour blend, baking powder, baking soda, cinnamon, ginger, nutmeg, and salt until evenly combined.
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