A DIY sugar-free pumpkin spice seasoning is a perfect way to save money by using spices you probably have in your spice cabinet. Make your cozy autumn recipes for pumpkin season with an easy spice recipe to use in pumpkin pie, breads and more. And, this recipe uses low-FODMAP spices and is Whole30 and AIP compliant!
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Autumn is the season for pumpkin spice everything! Get ready for your happy fall baking marathon with rich spices and warm goodies with this simple recipe for your own homemade spice blend.
When pumpkin season hits, I love using this mixture for everything from pumpkin spice lattes, Pumpkin Porridge with Chia Seeds (a great keto and low-FODMAP breakfast) to keto pumpkin pie – a traditional Thanksgiving dessert staple. And, don't forget it's perfect for a FODMAP-friendly Pumpkin Bread made with almond flour and is deliciously low-carb keto.
What is pumpkin pie spice?
This recipe is a blend of 5 common spices (or 4 if you follow the autoimmune protocol) that is traditionally used in pie and other baked goods. It often includes warming herbs and spices, but does not include pumpkin as an ingredient.
Why is it called pumpkin pie spice?
In the 1950s and 60s, McCormick and other brands began marketing a seasoning blend called ‘pumpkin pie spice’ or ‘pumpkin spice’ to save people the time and effort of combining the single herbs on their own. It’s become a pantry staple and a common ingredient in many popular holiday recipes.
Why you'll love this recipe
- Easy to make at home – it takes just a few minutes to whisk together
- Saves money – it’s much cheaper to make your own homemade blends, rather than buying a jar at the store
- You know exactly what’s in it – no unwanted ingredients here, including added sugar!
- Scale the batch up or down to fit your spice jar – it's up to you how much you want to make and store
- Completely customizable – modify the ingredients to your tastes
Ingredients
You don’t need a store-bought pre-made blend when you can use basic ingredients you probably already have in your pantry:
- Cinnamon – sweet and aromatic, it's considered the main ingredient
- Nutmeg or mace – either work beautifully. Mace is a bit stronger and more pungent, but is very similar to nutmeg. Use mace for AIP.
- Allspice – has a very complex flavor. Omit for AIP.
- Clove – just a few pinches add a spicy, earthiness
- Ginger – creates bright, citrusy notes
Is pumpkin spice low-FODMAP?
Yes - definitely add this to your list of low-FODMAP seasonings. This recipe includes all low-FODMAP spices.
AIP pumpkin spice blend
All of your AIP desserts with pumpkin are in for a treat! For those following the Paleo Autoimmune Protocol, it’s easy to keep this seasoning blend strict AIP, with no seeds or berry spices. Simply eliminate allspice and replace nutmeg with mace.
What is mace spice?
Mace is a lacy outer membrane that encircles a whole nutmeg seed. The membrane is removed, dried, then ground. Its flavor is very similar to nutmeg powder, just slightly more pungent, peppery and less sweet. You can typically use nutmeg and mace interchangeably in recipes. I use mace in these Corned Beef Meatballs, in my Fattoush Salad, and it's a great optional ingredient in this creamy, silky Eggnog.
Mace spice as an ingredient has no relationship to mace pepper spray used for self defense.
What is allspice?
Allspice comes from a berry, known as myrtle pepper. It is a single, very versatile ingredient that has both sweet and savory notes.
In recipes that call for pumpkin spice, allspice can be used as a pumpkin pie spice substitute.
Try adding a pinch in savory stews, breads or muffins or even with meat, to add a warm, rich flavor.
I use allspice in my Low-FODMAP BBQ Seasoning and in this Keto BBQ Rub.
Instructions
- Add all ingredients to a small bowl
- Mix until thoroughly combined
If using whole herbs, place all of the ingredients in a spice grinder and grind until they are a fine powder.
TIP: If you don’t have powdered ginger, don’t add fresh ginger to the mix. In most recipes, fresh ginger can be used separately. You can also try adding a small amount of ginger juice to your recipe – just make sure you cut back on other liquids used.
How to use
If you have a recipe that calls for multiple ingredients including cinnamon, ginger, clove and similar spices, you can replace the total of those spices with the same amount of this pie spice.
Here are a handful of delicious ways to use your homemade seasoning blend:
- Baking – use in fall pies, Homemade Pumpkin Bread, muffins, pancakes, waffles, cookies and cakes
- Add some spice – kick up the flavor in homemade Keto Whipped Cream, Sugar-free Icing and Glaze, yogurt or add to your latte or morning coffee
- Season veggies – add a sprinkle to roasted vegetables or squash before baking
- Spiced nuts – add some to candied pecans for a healthy snack
- Soup – get that great fall and holiday vibe by adding to homemade Carrot and Pumpkin Soup
- DIY holiday gifting – give it as a holiday gift in a lovely spice jar
How to store
To keep the aroma and flavor of spices as long as possible, store your dried herbs and spices in a cool, dry place, out of direct sunlight. Store in a container with a tight fitting lid.
It’s best not to store spices over the stove, as the heat will cause them to deteriorate faster.
Spice jars come in many shapes and sizes. Most people like to store their spices in clear containers because they’re nice to look at. While this is fine to do, they may not last as long as if they were in solid colored containers. Light and heat affect both whole and ground spices.
Glass containers for spices tend to be better than plastic. Plastic tends to be porous and allows a small amount of air into the container, slowly damaging spices. Spices stored in glass last much longer than those stored in plastic.
Pumpkin pie spice substitute
If you need that fall flavor in your recipe and don't have all of the ingredients to blend your own, you can use the spices you have on hand, even if its just one or two. Any blend of cinnamon, allspice, nutmeg, mace, clove, ginger or even cardamom work well together. I will often only use allspice, which works wonders all on its own.
For each teaspoon of pumpkin spice, use ½ teaspoon cinnamon, ¼ teaspoon ginger, ⅛ teaspoon nutmeg or mace, ⅛ teaspoon allspice and a pinch of clove. Of course, these can always be adjusted according to personal taste.
FAQ
There is a slight variation in ingredients. Apple pie blend often includes cardamom and eliminates clove. Pumpkin spice almost always includes cloves, but does not include cardamom.
Really, does cinnamon expire? Like other spices, ground cinnamon can last up to 2-3 years if stored in a cool place, in a tightly closed container. However, over time, it will lose its aroma and flavor. If still light and powdery, it could be used, but you may need to add a little more.
How long spices last often depends on how they are stored. Generally, if stored properly in a tightly closed container, ground spices last up to three years. Whole spices tend to last a bit longer, up to four years. The best way to evaluate the freshness is to smell them. If they have lost their aroma or are clumpy, then throw them away. If you think it may have gone bad – if it just doesn’t look or smell right – it’s always best to toss it.
These warming spices are not only a delicious addition to sweet and savory recipes, they are actually quite good for you! All of the spices used have health benefits. Most have anti-inflammatory properties, contain antioxidants and can aid in digestion.
Making your own blend ensures your mix is sugar-free and gluten-free. You can also be sure it is paleo friendly, Whole30 compliant, keto-friendly and is a perfect low-FODMAP seasoning. It can also be easily modified for the autoimmune protocol.
More homemade seasoning blends
Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!
📖 Recipe
Sugar-free Pumpkin Spice Seasoning
Ingredients
- 3 tablespoons ground cinnamon
- 2 teaspoons ground ginger
- 2 teaspoons nutmeg (or mace for AIP)
- 1 teaspoon ground allspice (omit for AIP)
- 1 teaspoon ground clove
Instructions
- Combine all ingredients in a small bowl and mix together.
- Store in a tightly sealed small jar or container.
Notes
Nutrition
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
Janice says
Oh the smell of this spice combination as things are cooking! Its so satisfying to use your own spices to make this yummy flavor. This is delicious!
Tracey says
Thanks so much! It tends to make the whole house smell like pumpkin pie!