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 mins
Cook Time45 minutes mins
Total Time55 minutes mins
Course: Brunch, Dessert
Cuisine: Low Fodmap
Keyword: brownies, chocolate, pumpkin
Servings: 8 brownies
- 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
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!
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.