Craving a stack of low FODMAP pancakes that's fluffy, golden brown, and made with simple ingredients you probably already have on hand? These gluten-free pancakes skip the buttermilk but still turn out soft and tender, making them perfect for weekend mornings or breakfast-for-dinner.
These pancakes without buttermilk are light, fluffy, and perfect for anyone following a low FODMAP diet. Pair them with a savory low FODMAP breakfast casserole, and gluten-free breakfast sausage. For brunch, try chocolate banana baked oatmeal or glazed ham steaks. You can find all these low FODMAP breakfast recipes and more low FODMAP breakfast recipes!
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Why You'll Love This Recipe
- Fluffy and flavorful - no buttermilk needed, and they taste like classic diner pancakes.
- Gentle on sensitive stomachs - made with low FODMAP, gluten-free ingredients.
- Quick and easy - ready in about 30 minutes with pantry staples.
- Perfect for meal prep - freeze and reheat for busy mornings.
- Delicious with toppings - maple syrup, almond butter, or strawberry sauce make every bite extra special.
Featured Ingredients
- Gluten-Free Flour - A 1-to-1 gluten-free flour blend with xanthan gum works best. I love Bob's Red Mill (the blue bag!).
- Baking Powder - Helps your low FODMAP pancakes rise and stay fluffy.
- Sea Salt - Just a pinch brings out all the flavors.
- Sugar - Regular granulated sugar adds a touch of sweetness without overdoing it.
- Eggs - Fresh eggs bind the batter and give it structure.
- Butter - Melted salted butter adds richness (and yes, butter is low FODMAP in normal amounts).
- Unsweetened Almond Milk - Gives the batter a smooth consistency-no dairy, but all the creaminess.
- Vanilla Extract - Adds a subtle flavor that pairs perfectly with maple syrup
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a large bowl, add the dry ingredients and whisk. Create a well in the middle of the bowl to mix the wet ingredients.
Step 2: Add the wet ingredients into the well and whisk them until combined.
Step 3: Then, whisk the wet and dry ingredients together until no lumps remain. Rest the pancake batter for 5-10 minutes to allow the gluten free flour to hydrate. This will reduce the grittiness that can happen with gluten free flours.
Preheat the griddle pan until warm. Coat with a small amount of coconut oil. Allow the oil to melt, then wipe away any excess with a paper towel.
Step 4: Pour a little less than ¼ cup of pancake batter in circles into the hot pan. Cook the batter for two minutes or until the edges start to dry and the tops show bubbles. Before flipping, add any additional toppings like blueberries or mini chocolate chips. This step is totally optional.
Flip the pancake and cook the second side until golden brown. Remove when the other side is golden brown and serve immediately or place on a baking sheet in a warm (170 degrees F) oven until all batter is cooked.
Tips and Tricks
Don't skip the resting step of the pancake batter. This helps the gluten free flour hydrate and reduce grittiness.
Ingredient Swaps
- Flour Options: If you can tolerate fructans, use an all-purpose flour.
- Milk Options: Use lactose free milk. Or use regular milk if you can tolerate lactose.
- Butter Options: Swap out the butter for melted coconut oil if you cannot tolerate dairy.
Storing and Reheating
Store: Keep leftovers in a zip-top bag or airtight container in the refrigerator. They will keep for 3-4 days.
Reheat: Warm a leftover pancake in a skillet on the stovetop. You can also microwave it for 30 seconds to 1 minute.
Freeze: Pancakes freeze wonderfully. Place a piece of parchment paper between each pancake to prevent them from sticking together. They will last three months in the freezer. There is no need to defrost. Go ahead and reheat them in the microwave or on the stovetop.
Topping Options
- Fresh Fruit: Blueberries, Strawberries, Raspberries, Sliced Bananas
- Blueberry Syrup - Homemade syrup contains blueberries, sugar, water, and lemon juice.
- Pure Maple Syrup - Do not use an imitation maple syrup version. Most of these contain high fructose corn syrup.
- Natural Peanut Butter - Grab a jar with minimal ingredients.
- Homemade Strawberry Sauce - Made with either fresh or frozen berries.
Low FODMAP Notes
With all things on the low FODMAP diet, always modify and adjust based on your own tolerance and individual needs.
- Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal.
- Baking Powder - Safe at 1 teaspoon or 5 grams per meal.
- White Sugar - Safe at ¼ cup or 50 grams per meal.
- Eggs - Safe at two whole eggs per meal.
- Butter - Safe at 1 tablespoon or 19 grams per meal.
- Unsweetened Almond Milk - Safe at 1 cup or 240 grams per meal.
- Vanilla Extract - Safe at 1 tablespoon or 20 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Turn up the heat on the griddle. Too low of heat will steam the pancakes, and too high they will burn.
Yes! These make a great gluten free breakfast to prep ahead. Let the pancakes cool completely, then freeze in a single layer before stacking with parchment in between. Reheat in the microwave or air fryer for an easy morning win.
It is! Butter is considered FODMAP friendly because it contains only trace amounts of lactose. If you're avoiding dairy for other reasons, try substituting coconut oil.
Maybe! I haven't tested an egg-free version yet, but a flax or chia egg might work. Since these are pancakes without buttermilk, they already have a flexible base. Let me know if you give it a try!
I recommend a 1-to-1 gluten free flour blend with xanthan gum. It gives these pancakes the classic texture you'd expect from a weekend breakfast staple.
Yes! Lactose-free cow's milk or oat milk (in FODMAP-safe amounts) are good options. This recipe is pretty adaptable for a low FODMAP breakfast-just be sure to check your serving sizes with the Monash app
Two common culprits: not letting the batter rest, or using a flour blend without xanthan gum. Letting the batter rest 5-10 minutes gives your low FODMAP pancake batter time to hydrate and rise properly.
What To Serve With Pancakes
Serve these fluffy, tender pancakes with low FODMAP quiche and breakfast meatballs. If making a Sunday brunch, add roasted tiny potatoes and gluten free scotch eggs to make the meal more substantial. Add a Bloody Mary to spice up brunch time!
More Loveable Pancake Recipes
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Recipe
Low FODMAP Pancakes
Equipment
- Electric Griddle
Ingredients
Dry Ingredients:
- 2 cups gluten free flour (Note 1)
- 2 tablespoons baking powder
- ½ teaspoon sea salt
- 3 tablespoons white granulated sugar
Wet Ingredients:
- 2 large eggs beaten
- 4 tablespoons butter melted and cooled
- 1 ½ cups unsweetened almond milk (Note 2)
- 1 teaspoon vanilla extract
- coconut oil for griddle
Toppings:
- fresh fruit blueberries, strawberries, raspberries
- spreads peanut butter, almond butter
- syrups maple, blueberry
Instructions
- In a large bowl, add the dry ingredients and whisk. Create a well (hole) in the middle of the bowl by pushing aside the dry ingredients.
- In the well of the bowl, add the wet ingredients and whisk.
- Whisk the dry and wet ingredients together until no lumps remain.
- Rest the pancake batter for 5-10 minutes. This allows the flour to hydrate and reduce grittiness.
- Preheat the griddle pan until warm. If using an electric griddle, set the temperature to 400 degrees F.
- Coat the griddle with a teaspoon of coconut oil. Spread out over the cooking service.
- Pour ¼ cup of pancake batter onto the hot griddle. Allow the batter to cook for two minutes or until bubbly and the sides look dry. Flip and cook on the other side for one minute. If using add-ins, place them on the raw pancake batter before flipping.
- Remove once the pancake is golden brown and eat right away or place on a baking sheet in a warm oven (170 degrees F.)
- Top with favorite toppings and enjoy!
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