Ghoulishly Good Gluten-Free Pumpkin Spice Cookies (with Monk Fruit Frosting)

Halloween has a way of sneaking up on us, and so does the sugar. Between the candy bowls, the school parties and the “just one more” mini chocolate bar, it can feel like treats and healthy eating live on opposite sides of the street. They don’t have to.

These soft, cozy pumpkin spice cookies are gluten-free, made with no added sugar in the cookie or the frosting, and still dressed for the occasion with a little shower of colourful sprinkles. Bake them for the Lifewatchers in your life, for friends with celiac disease, for the kids at your table, or simply for yourself. A cookie that fits everyone is just good hosting.

Prep: 20 min  |  Chill: 30 min  |  Bake: 14 min  |  Makes: 18 cookies

Gluten-free, for real

For people with celiac disease, gluten-free isn’t a trend. There is no medication or cure, and a strict, lifelong gluten-free diet is the only treatment (Celiac Disease Foundation; SickKids’ AboutKidsHealth). Even a few crumbs can be enough to trigger intestinal damage (Celiac Disease Foundation fast facts). That’s why every ingredient in this recipe is chosen with label-reading in mind.

Celiac disease isn’t the only reason people skip gluten. Some folks live with non-celiac gluten sensitivity or a wheat allergy, which are different conditions with different treatments (Celiac Disease Foundation). Baking one batch that everyone at the party can enjoy means nobody sits out the treat table.

We cut the sugar, too

According to the Celiac Disease Foundation, gluten-free substitutes tend to contain more fat and sugar and fewer nutrients than their conventional counterparts (source). So “gluten-free” on the label doesn’t automatically mean “better for you.” We wanted a cookie that’s both.

The broader research points the same way. The World Health Organization recommends keeping free sugars to less than 10% of daily energy, and under 5% if possible, to reduce the risk of overweight, obesity and tooth decay (WHO). Heart & Stroke suggests Canadians stay at or under about 12 teaspoons of added sugar a day, while the average is closer to 18, and links excess sugar to heart disease, stroke, diabetes and cavities (CBC News on the Heart & Stroke position). On a night when the candy bowl is already doing the heavy lifting, a cookie that doesn’t add to the pile feels pretty sweet.

Why monk fruit?

Monk fruit sweetener comes from the sweet compounds in the monk fruit. It has zero calories and doesn’t raise blood sugar, though research is still relatively young, so it’s always smart to check in with your doctor about what’s right for you (Healthline). We used Lakanto Golden Monkfruit Sweetener in the cookies for a brown-sugar-style depth, and Swerve Icing Sugar Replacement in the frosting. Both are blends of monk fruit extract and erythritol, made to swap in 1:1 for sugar.

The recipe

Cookies

•       1½ cups Namaste Perfect Flour Blend; if yours doesn’t include xanthan gum, add ½ tsp)

•       1 cup Grain Zero Almond Flour

•       1½ tsp Good Eats gluten-free baking powder

•       ½ tsp sea salt

•       2 tsp pumpkin pie spice

•       ½ tsp ground cinnamon

•       ½ cup (113 g) organic unsalted butter, softened

•       ¾ cup Lakanto Golden Monkfruit Sweetener

•       1 large egg, at room temperature

•       ⅓ cup 100% pure pumpkin purée (not pie filling)

•       1 tsp pure vanilla extract

Monk fruit cream cheese frosting

•       4 oz (113 g) cream cheese, softened

•       2 tbsp organic unsalted butter, softened

•       ½ cup Lakanto Powdered Monkfruit Sweetener, sifted

•       ½ tsp pure vanilla extract

•       1 to 2 tsp cream or milk, only if needed

To finish

•       Watkins Rainbow Decorating Sprinkles, coloured with spirulina, annatto and vegetable juices instead of artificial dyes. A small pinch per cookie is all you need. They’re the only added sugar in the recipe.

Method

1.      Prep. Heat your oven to 350°F and line two baking sheets with parchment.

2.      Mix the dry. Whisk the Bakers Blend, almond flour, baking powder, salt, pumpkin pie spice and cinnamon in a medium bowl.

3.      Cream. In a large bowl, beat the butter and Lakanto Golden for 2 to 3 minutes, until light and fluffy.

4.      Add the wet. Beat in the egg, pumpkin purée and vanilla until combined.

5.      Bring it together. Add the dry ingredients and mix just until no dry streaks remain. The dough will be soft.

6.      Rest. Cover and chill for 30 minutes. Gluten-free flours soak up moisture, so this rest helps the cookies bake up tender instead of crumbly.

7.      Scoop. Drop rounded tablespoons of dough (about 1½ tbsp each) onto the sheets, 2 inches apart. Gently flatten each to about ½ inch thick, because these cookies hold their shape and won’t spread much on their own.

8.      Bake. Bake 12 to 14 minutes, until the edges are set and golden. Cool on the sheet for 10 minutes, then move to a rack. Let them cool completely before frosting.

9.      Frost. Beat the cream cheese and butter until smooth. Add the sifted powdered monkfruit and vanilla and beat about 1 minute. If it’s too thick, add a teaspoon of cream. Let it rest 10 minutes (it smooths out as it sits), then spread on the cooled cookies.

10.   Sprinkle. Add your sprinkles right away, while the frosting is still soft.

Make them spooky

•       Swirl the frosting into little ghost peaks with the back of a spoon.

•       Sprinkle one half of each cookie and leave the other plain for a two-toned “monster” look.

•       Let the kids decorate their own. A little sprinkle goes a long way!

Baking for celiac? A few safe-kitchen reminders

If you’re baking for someone with celiac disease, the ingredients are only half the story. Health authorities recommend choosing flours labelled gluten-free, storing gluten-free products separately and avoiding shared equipment that could carry cross-contamination (Alberta Health Services). A few easy habits:

•       Read every label, including the baking powder, pumpkin pie spice, vanilla, sprinkles and cream cheese.

•       Use clean bowls, utensils and baking sheets, and fresh parchment.

•       Wipe down counters before you start and keep regular flour out of the work zone.

Storage

Store frosted cookies in an airtight container in the fridge for up to 4 days (the frosting contains cream cheese). Unfrosted cookies keep at room temperature for up to 3 days or in the freezer for up to 2 months. Let them come to room temperature before frosting.

Good to know

Are these Lifewatchers-friendly? Our Lifewatchers 8-Week Healthy Eating Program is all about a way of eating that’s sustainable, healthy and fun. These cookies have no added sugar beyond a pinch of sprinkles, but if you’re following the program, check with at Goodness Me team member or your Lifewatchers practitioner about how they fit your plan.

Happy Halloween from all of us at Goodness Me!

This post is for general information and is not medical advice. If you have celiac disease, diabetes or other health concerns, talk to your healthcare provider about what’s right for you.