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slice of pumpkin swirl brownies
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5 from 1 vote

Pumpkin Swirl Brownies (low FODMAP, Gluten Free)

Delicious low FODMAP and gluten free Pumpkin Swirl Brownies. A healthy and irresistible recipe that is also lactose free.
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Course: Brunch, Dessert
Cuisine: Low Fodmap
Keyword: brownies, chocolate, pumpkin
Servings: 8 brownies

Ingredients

  • 8.8 oz | 250g japanese pumpkin or butternut squash*, skinless and seedless
  • 1.76 oz | 50g walnuts or almond meal**
  • 1.76 oz | 50g brown sugar or other low FODMAP sweetener
  • 5 tbsp olive oil
  • 1 egg
  • 3.38 fl oz | 100ml almond milk or lactose-free milk
  • 4.23 oz | 120g gluten free flour mix or rice flour or other low FODMAP flour
  • 1 tsp baking powder
  • 4.23 oz | 120g dark chocolate

Instructions

  • Cook the pumpkin (preferably steam) and grind the walnuts.
  • With a mixer or wire whisk, mix the oil with the sugar and add the egg until small bubbles form.
  • Smash the cooked pumpkin with a fork and add it to the dough. Add the walnuts, milk, flour and baking powder and mix well. Place on a baking sheet lined with parchment paper.
  • Break and melt the chocolate in a small saucepan over a bain-marie or in the microwave (1 minute, stir, 1 minute,… until melted).
  • Pour the chocolate over the dough and with a knife make circular and undulating movements until you get a swirly pattern.
  • Bake in a pre-heated oven at 355ºF | 180°C for 30 minutes.
  • Let cool, cut into 8 parts and enjoy!

Notes

Low FODMAP safe serving size:
  • 1.058oz | 30g of dark chocolate so we can eat up to 2 brownies per meal
  • *if you choose butternut squash, the safe serving is 1.58oz | 45g so you can eat 1 brownie.
  • ** if you use ground almonds, the recommended dose is 0.85 oz | 24g so the safe portion is 2 brownies.