It is autumn, and hokkaido pumpkins are coming in season. And how lucky are we that hokkaido pumpkin is allowed on the low FODMAP diet?


Pumpkin is the kind of vegetable that I use a lot in certain periods. I buy a pumpkin, go crazy in various dishes, and I’ll forget all about pumpkins again. I have mostly used pumpkin in the classic soup and baked pumpkin in salad or as side for dinner.

But now there was organic pumpkin in my local supermarket and I had brought one home. And when you have already planned dinner and pumpkin just does not fit in, then what are you going to do?

We had run out of homemade buns and since I have issues with eating “normal” storebought bread, I had to make some more. I was originally planning for carrot buns, but saw another delicious and orange vegetable in the kitchen …

So I baked spelled buns with pumpkin and carrot instead, and they were really good, if I have to say so myself! At least it’s a recipe I’m going to use again, so here’s the one for you too:


  • Approx. 600 grams of sifted spelt flour
  • 100 grams coarse-rolled gluten-free oatmeal
  • 600 ml. cold water
  • 20 grams yeast
  • 10 grams salt
  • 400 grams fresh hokkaido pumpkin
  • 4 medium carrots
  • Full grain sifted spelled flour for kneading
  • Coarse, gluten-free oatmeal for kneading

How to:

Add yeast to water.

As the yeast dissolves, grate pumpkin and carrot.

Add salt to the water and let it dissolve.

Now add pumpkin and carrot and stir it together.

Then add oatmeal and stir together.

Now it is time to add the flour, and this is where it may be a little difficult.

Start by adding 500 gams sf the sifted spelled flour. Add more along the way if the dough is too wet.

Now use your mixer as you have to knead the dough for quite some time.

Knead the dough for a couple of minutes.

Now it is time for the gluten test, also called the window test.

You make your hands wet and take a lump of dough. Spreads it out between your fingers  and see how far you can stretch it. If you can stretch it far enough that it does not crack and you can almost see through it, the dough is ready.

Be careful not to knead the dough too much. It’s really a challenge when you’re working with spelt, but if you are paying attention, it will be fine.

If your dough does not pass the gluten test, you must knead for one more minute and then try again.

When your dough is ready, leave it under a  clean cloth for 3 hours.

Once per hour, you “turn” the dough and fold the bottom of the dough towards the center all the way around.

When the dough has finished rising, make it to buns. Remember to turn the oven on 250 ° Celsius.

First, spread whole-grain spelled flour on a clean table.

Then coarse oatmeal on top.

Now pour your dough on the table.

Pour coarse oatmeal onto the toppings of the dough and then whole grain flour.

Divide the dough into 2 (there is a lot of dough).

Now stretch one part of the dough, so it will be a small “sausage”. Be careful not to beat the air out of the dough.

Use a sharp tool (if you do not want to use a knife directly on the table) to cut some bowls out.

Put them gently on a baking sheet and bake at 250° celsius hot air for approx. 10-15 minutes. When ready the buns have a hollow sound when you tap the bottom.

Eat with lactose-free butter or marmalade.