Low FODMAP Pumpkin Spice Snack Toasts
Warm, spiced, and ready in minutes, these toasts are the kind of cozy snack that feels indulgent without any of the digestive stress that usually comes with fall-flavored treats. The pumpkin purée is kept to a gut-friendly portion per serving, and the maple syrup stays well within a safe threshold, so you get genuine sweetness and richness without pushing into trigger territory. Gluten free bread forms the sturdy base, toasted until golden and firm so every bite holds together beautifully. A blend of cinnamon, ginger, nutmeg, and cloves does all the heavy lifting on flavor — no hidden high-FODMAP additives, just real spices stirred into a silky spread. An optional swipe of dairy free butter underneath adds a little extra richness, and a pinch of flaky sea salt on top makes the whole thing taste surprisingly sophisticated. This recipe makes enough for four people, so it's just as good for a weekend snack spread as it is for a solo treat you can pull together on a weeknight without much thought.
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Learn more →Ingredients
4 servings
- 8 slices gluten free bread
- ¾ cup canned pumpkin purée
Ingredient noteA serving of up to about 1/3 cup of pumpkin puree is low in FODMAPs. This recipe contains only about 3 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.
- 2 tbsp maple syrup
- 1 tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground nutmeg
- ⅛ tsp ground cloves
- ⅛ tsp fine salt
- 1 tbsp dairy free butter, softened (optional)
For serving
- ¼ tsp flaky sea salt, for finishing (optional)
Instructions
- 1
In a small bowl, stir together the pumpkin purée, maple syrup, cinnamon, ginger, nutmeg, cloves, and salt until smooth and evenly combined.
- 2
Toast the gluten free bread slices in a toaster or toaster oven until golden at the edges and firm enough to hold a spread without bending, about 2–3 minutes on a medium-high setting.
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