Pumpkin spice latte is my favourite fall drink. I became obsessed with it when I went to university in Berne where I passed by a Starbucks on a daily basis. Obviously, I couldn't pass by without getting myself a pumpkin spice latte as soon as they were on the menu. However, these pumpkin spice lattes are not at all low FODMAP compliant. So as soon as I was on the low FODMAP diet I knew that I absolutely had to find a way to recreate the taste I love so much. After a bit of experimenting, I settled on this recipe as my version of the tastiest low FODMAP pumpkin spice latte. It's rich, super creamy and best of all...it doesn't upset my tummy.
Ingredients and how to keep it low FODMAP
Milk: The basis of this low FODMAP pumpkin spice latte is a low FODMAP milk of your choice. This can be regular lactose-free milk or a low FODMAP plant-based milk. I usually use almond milk or macadamia milk. Recently I have discovered quinoa milk at our local supermarket and I absolutely love the added sweetness it gives to the drink. I think it is my new favourite base for this latte.
Pumpkin puree: Real pumpkin spice latte is made with pumpkin puree instead of the syrup used by Starbucks. Guess what, the last ist just so much better. According to Monash University, canned pumpkin is low FODMAP in a 75-gram serving size. So we're well within range as we'll be using 2 tbsp (14 grams) of pumpkin puree per serving. Just make sure that the canned pumpkin you are going for is only made of pumpkin and doesn't hold any additives. Read up on everything pumpkins, canned pumpkin puree on the low FODMAP diet and learn how to easily make your own in this post. I always use my homemade pumpkin puree and I adore the taste of it in the latte.
Pumpkin pie spice is a blend of 5 spices of a warm character whose taste we all love to find in our fall and holiday baking, drinks and desserts. Happily, spices are low FODMAP! Pumpkin pie spice blends generally contain cinnamon, ginger, nutmeg, cloves and allspice. Whereas you can use any store-bought pumpkin pie spice blend to make this latte, I like to use my own homemade blend. It only takes me a few minutes to make and contrary to most blends I love to add some cardamom to the mix and I think that's the secret ingredient that just makes this blend from good to great.
Vanilla extract: In my opinion, no latte should be made without a little splash of vanilla extract. It perfectly balances the pumpkin pie spices and it's low FODMAP.
Sweetener: In terms of a sweetener the choice is up to you. I usually go with either plain white or brown sugar. Also maple syrup works really well. However, if I have already leaned heavily towards the fructose or fructans earlier in the day I prefer to use Frusano's fine-grained glucose syrup made from organic corn or rice syrup. However, all the sweeteners mentioned here are low FODMAP. In combination with all the other ingredients, no FODMAP stacking occurs if you stick to the indicated serving size. So choose which sweetener you like most and go for it.
Espresso or strong coffee: According to Monash University, espresso is low FODMAP in servings of 60 ml. What's more, they have listed no maximum serve which means you could drink larger quantities of coffee without pushing yourself over your FODMAP threshold. However, keep in mind that coffee contains caffeine which is known to be a gut irritant. So if you know that you react to caffeine, go for decaf espresso and see how it goes. If you don't react try caffeinated espresso the next time and see what your reaction is.
How to make low FODMAP pumpkin spice latte
This latte is super easy and quick to make.
Whisk together the pumpkin puree, pumpkin pie spice, vanilla extract and sweetener of your choice in a medium-size saucepan.
Add the milk of your choice and espresso and bring the mixture to a low simmer.
Keep simmering on low to medium heat for 1-2 minutes for the flavours to develop and infuse. Be careful not to boil the mixture.
Remove the saucepan from the heat. If you like to froth your mixture you can do so at this stage by using an electric frother. Alternatively, just keep whisking the mixture until it's frothy.
Divide the latte between two mugs. Optionally, you can top your latte with lactose-free or coconut whipped cream. I also like to sprinkle just a little bit of cinnamon on top.
Then just cozy up on your sofa with a nice warm blanket, enjoy your low FODMAP pumpkin spice latte and relax!
Low FODMAP Pumpkin Spice Latte
- 4 tbsp pumpkin puree
- ½ tsp pumpkin pie spice
- 1 tsp vanilla extract
- 2 tsp sugar - alternatives: maple syrup, fine-grained glucose syrup, rice syrup
- 250 ml lactose-free milk - alternatives: plant-based alternatives are almond milk, macadamia milk, quinoa milk
- 60 ml espresso - alternatives: 100ml strong coffee
- Whisk together the pumpkin puree, pumpkin pie spice, vanilla extract and sweetener of your choice in a medium-size saucepan.
- Add the espresso and milk of your choice.
- Bring the mixture to a low simmer. Keep simmering on low to medium heat for 1-2 minutes for the flavours to develop and infuse. DON'T boil the mixture.
- Remove the saucepan from the heat. If you like to froth your mixture you can do so at this stage by using an electric frother. Alternatively, just keep whisking the mixture until it's frothy.
- Divide the latte between two mugs.
- Optionally, you can top your latte with a dollop of lactose-free or coconut whipped cream. I also like to sprinkle just a little bit of cinnamon on top.