Recipe description
September 21, 2026
Gentle Digestion Pumpkin Ginger Tray Bake
A cozy pumpkin bake with warming ginger and gentle, fiber-rich goodness.
Gentle on Digestion
High Fiber
Whole Grains
78%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, wheat, tree_nut
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We found the following intolerances in the recipe ingredients: gluten, lactose
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from pumpkin, whole-grain flour, oats, chia seeds, and walnuts.
- Includes diverse plant foods, spices, and olive oil for a wholesome flavor profile.
- Combines whole-grain carbohydrates with eggs, nuts, seeds, and yoghurt for a more balanced snack or dessert.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pumpkin
2
cup
Ginger
1
cup
Flour, whole grain
1
cup
Oats
1
cup
Egg
2
piece
Oil, olive
2
tablespoon
Maple syrup
2
teaspoon
Baking powder
1
teaspoon
Cinnamon
1
piece
Seed, chia
1
tablespoon
Walnuts
1
cup
Yoghurt, plant-based
1
bowl
Instructions
1
Preheat the oven to 180°C (350°F) and lightly grease a small baking tray.
2
In a large bowl, combine the pumpkin puree, grated ginger, eggs, olive oil, and maple syrup, and whisk until smooth.
3
In a separate bowl, mix the whole grain flour, oats, baking powder, cinnamon, and chia seeds.
4
Fold the dry ingredients into the wet mixture until just combined, then stir through the chopped walnuts.
5
Spread the batter evenly into the prepared tray and bake for 25-30 minutes, until firm and lightly golden.
6
Allow the bake to cool slightly, then slice into portions and serve with a dollop of plant-based yoghurt.
More Recipes For Your Gut
Nutrition
1080 kcal
Calories
29 g
Protein
115 g
Carbohydrates
17 g
Fiber
16 g
Sugar
58 g
Fat
8 g
Saturated fat
0.8 g
Salt
FAQ
Is this pumpkin ginger tray bake suitable for a gentle-digestion eating pattern?
It contains fiber-rich ingredients, but tolerance varies. Start with a small portion if you are sensitive to fiber, ginger, seeds, or nuts.
Is this recipe vegan?
No. It contains eggs, although plant-based yoghurt is used for serving. For a vegan version, use a suitable egg substitute.
Can I make this recipe gluten-free?
Yes. Use certified gluten-free oats and replace the whole-grain flour with a gluten-free baking blend.
How much pumpkin is needed?
Use 2 cups of pumpkin purée. If using fresh pumpkin, cook it until soft and blend until smooth before measuring.
How long does the tray bake need to cook?
Bake it at 180°C (350°F) for about 25–30 minutes, until firm and lightly golden.
How can I tell when it is ready?
The centre should look set and a skewer inserted into it should come out mostly clean, with a few moist crumbs.
Can I replace the walnuts or chia seeds?
Yes. Replace walnuts with another suitable nut or seed, or omit them. Chia seeds can be omitted, though the texture may be slightly softer.
How should I serve this pumpkin bake?
Let it cool slightly, slice it into portions, and serve with a spoonful of plant-based yoghurt.
How should I store leftovers?
Cool completely, cover, and refrigerate. Use within 3 days and reheat thoroughly if desired.
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