Pancakes are a beloved breakfast treat and with a few simple substitutions, they can easily be made low FODMAP-friendly. Whether you’re serving them up with fresh fruit, syrup or a drizzle of maple syrup, this recipe ensures that you can enjoy this classic dish without discomfort. These low FODMAP pancakes are soft, fluffy and won’t upset your gut.
Ingredients
- 120g wheat free all-purpose flour (ensure it’s low-FODMAP)
- 180ml lactose-free milk
- 1 tbsn sugar
- 2 tspn baking powder (ensure gluten-free)
- ½ tspn salt
- 1 large egg
- 2 tbsn butter
- 1 tspn vanilla extract
- 60ml water (if needed, to adjust batter consistency)
Method
- In a medium bowl, whisk together the wheat-free flour, sugar, baking powder and salt
- Add the lactose-free milk, egg, melted butter and vanilla extract and whisk until all the ingredients are combined. The batter should be slightly thick. If it’s too thick though, add a small amount of water to achieve your desired consistency
- Heat a non-stick pan over medium heat and lightly grease it with butter
- Pour ¼ cup of the batter onto the pan and cook for about 2-3 minutes, until bubbles begin to form on the surface. Flip the pancake and cook for an additional 1-2 minutes or until golden brown and cooked through
- Repeat with the remaining batter, greasing the pan as needed
Serving suggestions
- Top with your favourite low FODMAP fruits, such as strawberries, raspberries or blueberries
- Drizzle with a little Maple syrup of low FODMAP jam
- Why not make them savoury? Use low FODMAP salad or vegetables or fill with chicken, beef or fish
- For a vegetarian option why not try tofu?
TIPS
- Always check your ingredients for hidden high FODMAP ingredients, especially when choosing flour
- Why not try a dairy free option? You could substitute milk with a plant-based alternative such as almond milk or coconut milk
- For a protein boost or to increase your fibre intake, try adding a spoonful of chia seeds or ground flaxseed to the batter
- Explore more recipes – Expand your low FODMAP menu with these delicious options: Low FODMAP Energy Bites, Easy low FODMAP Oat Cookies or a taste from Wales with these low FODMAP Welsh Cakes
Enjoy these light and fluffy low FODMAP pancakes as a treat this Pancake Day or any other day!
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
