Gluten-free Pumpkin Bread (Low-carb and Low-FODMAP)

Name: Gluten-free Pumpkin Bread (Low-carb and Low-FODMAP)
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Ingredients: 1.5 cups almond flour (Fine grind is best); ⅓ cup coconut flour; ⅛ cup golden flax meal; 1 cup powdered stevia (or sweetener of choice); ¾ cup pumpkin puree; 4 eggs (large eggs are best); ⅓ cup butter (melted); 1 tablespoon baking powder; 2 teaspoons pumpkin pie spice; 1 teaspoon vanilla extract; ¼ teaspoon sea salt; ½ teaspoon xanthan gum (optional, but recommended); ½ cup chopped nuts (optional)

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This easy Gluten-free Pumpkin Bread with almond flour is sweetly spiced, moist and only 3g net carbs per slice. It’s an easy, low-carb pumpkin bread recipe that will fill your house with the amazing aroma of pumpkin and spice. And, I've included variations for paleo and low-FODMAP diets.

Baked loaf of pumpkin bread topped with pumpkin seeds with two slices laying in front.

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Why you’ll love this recipe
Ingredients
Coconut flour substitutions
Instructions
Expert tips
How to store
Variations and add-ins
FAQ
Other recipes you might like
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Nothing brings on those autumn vibes more than a cozy kitchen filled with smells of fresh baked pumpkin bread in the oven, am I right? Well, except for maybe these Peanut Butter Chocolate Chip Cookies.

Pumpkin season is one my favorite times of year where I look forward to autumn foliage, cool weather and holiday baking. However, I do tend to use pumpkin puree and my Homemade Pumpkin Pie Spice all year long, rather than just for making treats when the chilly weather hits.

Why you’ll love this recipe

Moist and delicious – this bread is tender and moist, with a perfect crumb and is truly delicious
Quick and easy – everything comes together in one bowl in a matter of minutes, with little effort
Wholesome ingredients – using ingredients you probably already have in your pantry. It's sugar-free baking at its finest.
Special diet friendly – this healthy pumpkin bread is gluten free, low carb keto, with paleo and low-FODMAP variations

Ingredients

You’ll need a handful of simple ingredients for this recipe. Here’s a list of what is needed:

Almond flour – I use finely ground, blanched almond flour because it has a great texture and is the best for baking
Coconut flour or low-FODMAP flour alternative – see discussion below about great coconut flour alternatives for a low-FODMAP bread
Eggs – large eggs are best
Pumpkin puree – make sure you use canned puree, not pumpkin pie filling. Get an extra can and make this delicious Pumpkin and Carrot Soup - you won't regret it!
Sweetener – I like to use powdered stevia, but use your sweetener of choice
Golden flax meal – gives a great texture and extra omegas
Baking powder – a leavening agent that gives this bread its rise
Butter – or coconut or avocado oil for paleo or Whole30 – keeps the bread moist and soft
Vanilla extract – I like to use pure vanilla extract rather than vanilla flavoring, which is artificially flavored. Real extract just tastes so much better.
Salt – fine sea salt is best
Spices – use my easy Pumpkin Spice Recipe or simply replace with allspice, cinnamon and a pinch of clove
Xanthan gum – optional, but creates a really nice texture
Nuts and seeds – these are optional, but I love to add chopped pecans. For a nice variation, use Maple Bourbon Candied Pecans and top the loaf with pumpkin seeds (pepitas)

Coconut flour substitutions

Coconut flour, unfortunately, is not a FODMAP-friendly flour. However, there are some great low-FODMAP flours to use as a replacement.

This recipe calls for ⅓ cup of coconut flour and can be replaced as follows:

Almond flour – doesn’t absorb liquid as well as coconut flour, so the quantity used for this substitution is a little higher than most others. Use an additional cup so the bread isn’t too moist. Each serving will still provide under ¼ cup of almond flour, which makes it a great low-FODMAP substitution for coconut flour.
Whey protein powder – Try swapping the coconut flour out with ½ cup of whey protein powder. Keep in mind, this is different from whey protein isolate. I used a vanilla protein powder instead of coconut flour and it made a spectacular low-carb, pumpkin protein bread. It did come out just a tad on the moist side, but still held up well even when slathered in butter.
Vital wheat gluten – Of course, if you want to keep your loaf a gluten-free pumpkin bread, then the other options are the way to go. However, vital wheat gluten is FODMAP-friendly, as it’s only wheat protein and doesn’t contain sugars. It gave nice structure and texture to the bread. I substituted the coconut flour in a 1:1 ratio and the moisture content was spot on. I like to use Organic Vital Wheat Gluten.
Other low-FODMAP flours – that would be great here would be oat flour, plantain flour, green banana flour (banana pumpkin bread, anyone?) and cassava or tapioca flour. Keep in mind that these substitutions are not typical low-carb flour replacements. I would suggest ¾ - 1 cup as a coconut flour alternative. With the addition of one cup of a high carb flour, the carbohydrate content will be significantly higher per slice. The bread will still be considered low-carb, but the net carb content will be close to 8-10g per slice, total. If you’re following a keto diet plan, be sure to watch those macros if you use one of these flour substitutes.

Instructions

Making this healthy quick bread is so, so simple! It’s an easy one-bowl recipe.

Pre-heat the oven to 350°F.

White mixing bowl with melted butter for low-carb pumpkin bread.

Melt the butter in a large bowl in the microwave.

Wet ingredients for keto pumpkin bread blended in a white mixing bowl with a whisk.

Add the pumpkin, eggs, sweetener and spices and whisk together.

White bowl of pumpkin bread batter mixed with a wooden spoon.

Mix in the flours and other ingredients until well combined
If adding nuts or other add-ins, fold those in last

Keto pumpkin bread batter poured into a parchment lined loaf pan, topped with pumpkin seeds, ready to bake.

Pour batter into a parchment-lined loaf pan.

Pumpkin bread baked and still in parchment-lined bread pan, just out of the oven.

Bake for about 60 minutes.

Freshly baked loaf of pumpkin bread on the baking parchment sitting on a cooling rack.

Let cool before slicing (if you can).

Expert tips

If using coconut flour replacements, the baking time may change just a bit. Check for doneness starting at 40 minutes.
It's best for the eggs to be room temperature. It’s not 100% necessary, but recommended. Cold eggs will cause the melted butter to solidify, which can lead to a less uniform bread.
I bake this in a medium sized loaf pan that’s 8.5 x 4.5 inches. If you use a standard sized loaf pan, the bread won’t be as tall and the baking time may be a little less.
It’s best to let the bread cool completely before slicing into it. I know, it’s SOOO hard to wait! Breads tend to crumble more if sliced into while hot. However... it IS chef's privilege to slice off the crusty ends while the loaf is still warm and top with butter. I'm pretty sure I exercise this right every single time.
I like to line the loaf pan with parchment paper and grease the ends of the pan that aren't covered with the paper. However, using parchment is a personal choice. You can simply grease the entire pan with butter or oil to make sure the loaf comes out easily.
Consider removing the loaf from the pan by the parchment 'wings' and place on a cooling rack to cool down. I find this really decreases the time it takes to cool off, which means you can slice into it sooner!

Golden baked whole loaf of keto pumpkin bread on a cooling rack with a fancy handled knife and topped with pumpkin seeds.

How to store

Keto baked goods should be refrigerated to stay fresh. After the bread has cooled, store in an airtight container or zip top bag for up to 5 days in the refrigerator.

You can freeze for longer storage. Simply put in a freezer-safe zip top bag and freeze for up to 3 months. I recommend freezing unsliced portions to prevent freezer burn, but slices can be frozen, as well.

Variations and add-ins

Here are a few of my favorite ways to create a unique pumpkin loaf:

Add orange zest – citrus adds a clever brightness that's really, really tasty
Try different extracts – replace the vanilla extract with maple extract. Or, add some banana extract for gluten-free pumpkin banana bread.
Make muffins – simply pour the batter in muffin cups and alter the baking time accordingly.
Top with a glaze or icing – drizzle some Sugar-free Icing and Glaze over the top or adorn with some cream cheese frosting or chocolate ganache
Make pumpkin bread French toast – this is just bliss. Dip slices in an egg-wash with a pinch of cinnamon and nutmeg and fry until golden. Then drench in butter and your favorite sugar-free maple syrup. It’s drool-worthy, sticky sweet goodness.
Paleo pumpkin bread – replace the butter with coconut oil or avocado oil and use your favorite paleo sweetener.
Add chocolate chips, nuts, seeds or unsweetened dried cranberries – gluten-free pumpkin bread with chocolate chips is my absolute favorite! I like to use my favorite sugar-free milk chocolate chips with additional walnuts, pecans or sprouted pumpkin seeds.

Two slices of low fodmap pumpkin bread on a cooling rack with butter spread on one slice.

FAQ

Can you freeze pumpkin puree?

Yes! Simply seal portions in freezer-safe containers or in zip-top freezer bags and freeze for up to a year.

What can I do with leftover canned pumpkin puree?

There are many options for using leftover puree. Try using some in: Lattes, smoothies, curry dishes, chili, Pumpkin Chia Porridge, and pancakes. Many cats and dogs also love the taste. It can even help with digestive issues due to its fiber content.

How long does pumpkin puree stay good after it’s opened?

It will stay fresh for up to 5 days in the refrigerator. It’s best to remove it from the can and store in an airtight container.

Can I substitute canned pumpkin for fresh pumpkin puree?

Yes! If you make our own puree, you can use the same amount of homemade puree instead of canned puree.

Sliced loaf of pumpkin bread showing texture of slice with nuts and golden moistness.

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