Make fluffy Low FODMAP Pancakes for breakfast or as a delicious breakfast-for-dinner option! Stack up the golden brown pancakes topped with fresh fruit and pour on pure maple syrup. Sprinkle with powdered sugar—just to make it pretty.
To complete the meal add a low FODMAP breakfast casserole, breakfast sausage, or thick-cut bacon. If making brunch make a low FODMAP chocolate baked oatmeal, alongside glazed ham steaks. All delicious options!
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Why You’ll Love This Recipe
- Simple and Easy Pancake Recipe
- Under Thirty Minutes of Prep Time
- Gluten Free and Low FODMAP
Featured Ingredients
- Gluten Free Flour - I love to use a 1-to-1 gluten free flour blend with xanthan gum. Bob’s Red Mill in the blue bag is my favorite.
- Baking Powder - This ingredient lifts the pancakes and helps them rise while they cook.
- Sea Salt - Adds crucial flavoring to the batter.
- Sugar - Plain, white granulated sugar gives the pancakes a touch of sweetness.
- Eggs - Use farm fresh eggs or as fresh as you can find.
- Butter - Salted butter, melted and cooled for even more flavor.
- Unsweetened Almond Milk - Using unsweetened almond milk adds the much-needed “dairy component” to the pancake batter without the dairy.
- Vanilla Extract - Adds a bit of vanilla flavor that compliments the toppings.
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
In a large bowl, add the dry ingredients and whisk. Create a well in the middle of the bowl to mix the wet ingredients.
Add the wet ingredients into the well and whisk them until combined.
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.
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.
Perfect Toppings
- 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.
Low FODMAP Notes
Low FODMAP information is based on theMonash University Food App andFODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with aLow FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- 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 will burn.
Meal Planning
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!
Additional Pancake Recipes
Recipe
Low FODMAP Pancakes
Equipment
- Electric Griddle
Ingredients
Dry Ingredients:
- 2 cups gluten free flour
- 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
- 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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