Who wants to live in a world without pancakes? Not me! And thankfully it’s still possible to enjoy pancakes even with loads of food intolerances. Admittedly it does require a few tweaks to get them light and fluffy, but it definitely can be done.
Why it was so important to me that I could eat pancakes
When I first switched to a low FODMAP diet, pancakes were one of the treats that I tried to make but miserably failed at. I wasn’t to be put off though since I used to enjoy pancakes on a fairly regular basis. At one point pancakes had been a weekend ritual for me, cooking them up fresh and then lingering over the delightfulness while having a lazy morning. Pure bliss.
But with numerous food restrictions adding up over the years, I’d completely forgotten about this ritual and had almost forgotten that I could actually still eat pancakes. Thankfully I was reminded about pancakes after flicking through my recipes folder and decided it was time to make them again. And what a difference it made.
It’s funny how eating something so simple can make you feel normal again and help you to forget the restrictions you have. It’s one of the reasons why it’s so important to keep finding ways to make a low FODMAP diet feel less restrictive.
And now onto the pancake recipe…
Let’s talk FODMAPs
First up you need a good flour that’s low FODMAP and gluten-free. You can of course use a store-bought option if you prefer, but I like my own healthier blend. But it’s going to need some raising potential, so baking powder and a gum is essential. If you choose a store bought flour, it may already contain these items so check the ingredients.
Next up is a little trick I’ve discovered along the way… mashed bananas help to add structure and lightness to the gluten-free batter. I honestly don’t know why this happens, I just care about the results. But it’s the reason why many of my baking recipes contain mashed bananas.
Then of course you’ll need an egg and some milk, just like normal pancakes would have. The milk you choose will depend on your personal intolerances, but I normally use almond milk as my preferred low FODMAP dairy-free milk. But whatever suits your intolerances should be fine. Another trick that helps with the rising potential of the pancakes is to add lemon juice (or vinegar) to the batter to ‘sour’ the milk, since the acidity makes the baking powder more effective.
Next up, grab a good solid pan for cooking in and lightly grease it with a dairy-free margarine or butter. I have a dedicated non-stick pancake pan, which I highly recommend if you cook pancakes regularly, but any pan is okay.
Finally, choose your toppings. I like to have fruit on my pancakes, although low FODMAP fruits are few and far between. Berries are a great choice, but make sure you check the serving size. If you can tolerate dairy, then a dollop of lactose-free yoghurt or cream will make them even more special.
So how about giving these low FODMAP banana pancakes a go this weekend? Maybe they’ll be the boost you need to help you feel more normal on a restricted diet.
A delicious recipe for light and fluffy pancakes that are low FODMAP, gluten-free and dairy-free. Who wouldn’t want some of these banana pancakes?
- 140g (1 cup) low FODMAP gluten-free flour
- 1 and 1/2 tsp gluten-free baking powder
- 1/2 tsp guar gum (see notes)
- 1 firm medium banana (100g), mashed well
- 1 XL egg, lightly beaten
- 3/4 cup unsweetened almond milk
- 1 tsp lemon juice
- Dairy-free margarine (such as Nuttelex) or butter (if you can tolerate dairy)
- 90g frozen raspberries
- Pure maple syrup, about 1 tbsp per serving
- Lactose-free cream or yoghurt, if you can tolerate dairy
- Sieve the flour, baking powder and gum into a medium bowl and whisk well with a balloon whisk. Then add the banana, egg, milk and lemon juice and whisk until well combined. Let the batter stand for about 5 minutes – it will thicken as the gum absorbs the liquid.
- Heat a pancake pan over low-medium heat. Season the pan by wiping the surface with dairy-free margarine (or butter).
- Check the thickness of the batter just before cooking. You want it to be thick enough that it won’t run everywhere when poured, but thin enough that it can spread a little.
- For each pancake, add 1/4 cup of batter to the pan. When you see bubbles all over the surface of the pancake, flip. Then when you see the pancake puff up in the middle, it’s done. Remove cooked pancake and repeat until all of the batter is used – you should get 6 pancakes.
- Meanwhile, defrost the raspberries in the microwave on a low setting.
- To serve, put 3 pancakes on each plate, divide raspberries between the pancake stacks and serve with maple syrup. If you can tolerate dairy, you might like to add some lactose-free cream or yoghurt.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and dairy-free. And it can be made nut-free by using a different low FODMAP milk. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- If the gluten-free flour mix you’re using already contains a gum, such as xanthan gum or guar gum, you shouldn’t need to add any more to it and so can omit the guar gum from this recipe.
- Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
- Make sure to choose pure maple syrup and not maple-flavoured syrup, which can often be high in FODMAPs.
- To eat these as a snack, turn the recipe into pikelets by only use a soup spoon of mixture per pikelet. Then you’ll have 4 pikelets per serve.
Low FODMAP Portion
- Serving Size: 3 pancakes + 1/2 of the raspberries