Thanks to our friends at Monash University, we know up to 1/3 cup of canned pumpkin is low in FODMAPs. But what do you do with the rest of the can when you open it for one recipe? Here are some of my favorite ways to use what remains:

Start your day off right with pumpkin pie overnight oats

Overnight oats is one of my favorite low FODMAP breakfasts because it can be made ahead of time, loaded with fiber and dressed up in a lot of different ways. During the fall, I love this pumpkin pie version that’s sweet, but also super filling with additional fiber from the canned pumpkin. To my basic overnight oats recipe I add:

• 1/4 cup of canned pumpkin

• 1 teaspoon of pumpkin pie spice

• 1 teaspoon of maple syrup

When it’s time to eat, I’ll also top with a dollop of full fat Greek yogurt (or coconut whip!) and extra pumpkin pie spice :)

Pump up snack time with these energy bites

Inspired by a recipe from Purely Elizabeth, these energy bites get a double dose of pumpkin from their pumpkin granola (one of my favorite low FODMAP pumpkin products!) and 1/2 cup of canned pumpkin:

• 1 cup of Purely Elizabeth pumpkin cinnamon granola

• 1/2 cup of peanut butter

• 1/2 cup of canned pumpkin

• 1/4 cup of cocoa nibs or dark chocolate chips

• 1 tablespoon of maple syrup

• 1 teaspoon of pumpkin pie spice

Pulse granola in a food processor until the consistency is more fine and add remaining ingredients. Pulse the mixture until throughly combined. Scoop golf ball sized “bites” (I use a round tablespoon) onto a parchment-lined cookie sheet or baking pain and chill in the refrigerator or freezer until firm. Sprinkle with additional pumpkin pie spice, if desired.

Keep things cool with a pumpkin smoothie

I love this recipe on those still-warm autumn days like we tend to have in Chicago. This is another great option for using up a can of pumpkin because it can be eaten in the morning when you’re on the go, or as an afternoon pick me up! My recipe includes:

• 1 cup of your choice of milk

• 1/3 cup of canned pumpkin

• 2 tablespoon of chia seeds

• 1 piece of fresh or crystallized ginger

• 1 teaspoon of pumpkin pie spice

• Half of a frozen banana

• Ice

Make these Muffins

These pumpkin muffins from Gimme Some Oven are gluten-free, low in FODMAPs, and incredibly moist and delicious. Ali’s recipes are quick, easy, seasonal and “lightened up,” but mostly, they are delicious. I’ve come to rely on her site a ton because even when I do have to make some personal dietary swaps everything turns out great!

Just for fun– make mini muffins! Use the same recipe and cook for 10-12 minutes at 375 for perfect little pumpkin bites that are a great addition to any of your fall festivities!