Fructose Friendly Pumpkin Crumble

April 1, 2015
Pumpkin Crumble

Something I really miss eating on a fructose friendly and low FODMAP diet is apple crumble or apple and rhubarb crumble, I’m sure you can all relate! I have been craving it the past few days and all of a sudden I had a brilliant idea. My craving for crumble, plus an excess of pumpkin in the fridge, equals Pumpkin Crumble!!

Did you know pumpkin is high in potassium and vitamin A?

Last night when I had my brilliant idea of making this crumble experiment, it just so happened to be the night that one of my boyfriends mates was coming to stay the night. So I cooked them up bolognaise for mains and then sneakily tried to serve them up ‘crumble’ for dessert. Charlie had spotted that the pumpkin had disappeared from the fridge though, so he had a fair idea of what was going on with this dessert creation! Nevertheless, they both gave it a try and loved it just as much as I did! Pumpkin is naturally one of the sweeter tasting vegetable (technically a fruit) making it easy to work with in a dessert. To keep the dish low FODMAP ensure you are choosing the correct variety as the common butternut pumpkin can be high in oligos and polyols if eating any more that 1/4 cup.

Fructose Friendly Pumpkin Crumble

Serves 6


1/4 large Queensland Blue pumpkin

2 tsp cinnamon

1/2 tsp ground ginger

1/2 cup water

1/4 cup rice malt syrup

1 tsp vanilla essence

1 cup rolled oats

1 cup shredded coconut

1/2 cup plain spelt flour

1/3 cup raw sugar

100g Nutlex (or butter if you tolerate dairy)


1. Preheat the oven to 200°C. Remove the skin and seeds from the pumpkin, cutting into large cubes and placing in a saucepan with the cinnamon, ginger, water, rice malt syrup and vanilla essence.

2. Bring the saucepan to a simmer and cook on low for around 15 minutes, until the pumpkin is tender. Transfer the pumpkin mixture to a baking dish.

3. In a food processor or using your hands, blend or rub the butter into the spelt flour, coconut, rolled oats and raw sugar so the mixture holds together well when you press it together.

4. Spread the crumble mixture over the pumpkin and bake for 25-30 minutes or until the crumble is nicely browned. Serve with ice cream, maybe a coconut ice cream to keep it dairy free!

Dessert is served!





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  • Reply C May 27, 2017 at 3:09 am

    I greatly appreciate your blog so far. However, I admit that even after 6 years of dealing with FructMal, I still find such wildly contrasting info on what is low fructose and what is not. I have to avoid tomatoes (only take a little dip with my finger in the red sauce or one tiny bite of tomato when I can’t stand it any longer) so your guac doesn’t work for me- I mainly do plain guac with lime and salt. And secondly, I have avoided pumpkin and only eaten butternut because it was the only one that was supposedly low fructose! It takes so much time to test individually every single thing and frankly, my tolerance varies depending on the day and so many factors, so though I appreciate your ideas, most every recipe has something I am supposedly avoiding. Another one is coconut and cinnamon- but things that have generally been on my avoid lists due to fructose… Anyway, just a little vent, I guess. Thanks for your blog. I have to get on these blogs and get myself psyched up to keep trying to enjoy eating without hurting myself- even after 6 years!

    • Reply Melissa October 18, 2017 at 11:01 pm

      It can be such a struggle! And everyone is so different! I hope you find something on the blog that is even just a little help to your journey.

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