Low FODMAP Pancakes Recipe

These fluffy Low FODMAP Pancakes are made with a gluten-free flour blend, lactose-free milk, a large egg, melted butter, and a splash of vanilla extract. The result is a light, golden, and delicious breakfast stack that is easy to digest and safe for sensitive stomachs. This recipe makes a perfect weekend brunch for two or a quick weekday breakfast for the whole family.

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Low FODMAP Pancakes Ingredients

• 1 cup gluten-free flour blend (ensure it contains xanthan gum)
• 2 tbsp sugar
• 2 tsp baking powder
• 1/4 tsp salt
• 1 cup lactose-free milk (or unsweetened almond milk)
• 1 large egg
• 2 tbsp melted butter (or neutral oil like canola)
• 1 tsp vanilla extract
• Butter or neutral oil (for greasing the pan)

Optional Low FODMAP Toppings:

• Pure maple syrup
• Blueberries (stick to ~1/4 cup or 40g)
• Strawberries (stick to ~5 medium berries or 65g)
• Lactose-free yogurt
• Peanut butter (natural, no high-FODMAP additives)

How To Make Low FODMAP Pancakes

1. Mix the dry ingredients: In a large mixing bowl, whisk together the gluten-free flour blend, sugar, baking powder, and salt until well combined.
2. Mix the wet ingredients: In a separate medium bowl, whisk together the lactose-free milk, egg, melted butter, and vanilla extract.
3. Combine the batter: Pour the wet mixture into the bowl with the dry ingredients. Stir gently with a spoon or spatula until just combined. Do not overmix; a few small lumps are perfectly fine.
4. Heat the pan: Place a nonstick skillet or griddle over medium heat. Lightly grease the surface with a small amount of butter or oil.
5. Pour the batter: Scoop approximately 1/4 cup of batter for each pancake onto the hot pan. Leave space between them so they do not stick together.
6. Cook the first side: Let the pancakes cook for about 2–3 minutes. You will know they are ready to flip when bubbles form on the surface and the edges look set and dry.
7. Flip and finish: Carefully flip the pancakes and cook for another 1–2 minutes until the bottoms are golden brown and the center is cooked through.
8. Serve warm: Remove from the pan and serve immediately with your favorite low FODMAP toppings like maple syrup or fresh berries.

Recipe Tips

• Check Your Flour Blend: Gluten-free baking relies on xanthan gum to mimic the structure of gluten. Make sure your flour blend includes it, or the pancakes may crumble.
• Don’t Overmix: Mixing the batter too vigorously can make the pancakes tough and rubbery. Stir just until the flour disappears to keep them tender and fluffy.
• Watch the Heat: Gluten-free pancakes can brown faster than regular ones. Keep your heat at medium or slightly lower to ensure the inside cooks before the outside burns.
• Let the Batter Rest: If you have time, let the batter sit for 5-10 minutes before cooking. This gives the gluten-free flour time to hydrate (absorb the liquid), resulting in a better texture.

What To Serve Low FODMAP Pancakes

These pancakes are a classic sweet breakfast. Serve them with a side of crispy bacon or sausage links to balance the sweetness with something savory. Scrambled eggs or a vegetable frittata (using low FODMAP veggies like spinach and bell peppers) add great protein to the meal. For a lighter option, a bowl of lactose-free yogurt topped with a few walnut pieces pairs beautifully with the fluffy stack.

How To Store Low FODMAP Pancakes Leftovers

• Refrigerate: Place cooled pancakes in an airtight container or zip-top bag. They will keep in the refrigerator for up to 3 days. 
• Freeze: For longer storage, stack the pancakes with a square of parchment paper between each one to prevent sticking. Place them in a freezer bag and freeze for up to 2 months. Reheat directly in the toaster or oven.

Low FODMAP Pancakes Nutrition Facts

Serving Size: 2 pancakes (recipe makes approx. 6-8)

• Calories: 280 kcal
• Total Fat: 11g
• Saturated Fat: 6g
• Cholesterol: 65mg
• Sodium: 380mg
• Total Carbohydrate: 40g
• Dietary Fiber: 2g
• Sugars: 8g
• Protein: 6g

Frequently Asked Questions

• Why do I need gluten-free flour for low FODMAP? Wheat contains fructans, which are a type of carbohydrate that can trigger digestive issues for some people. Using a gluten-free flour blend removes the wheat and makes the pancakes safe for a low FODMAP diet.
• Can I use regular milk? If you tolerate lactose well, yes. However, for a strictly low FODMAP version, you must use lactose-free milk or a safe plant-based alternative like almond milk to avoid digestive upset.
• Can I make the batter ahead of time? It is best to cook the batter right away or within 30 minutes. Gluten-free baking powder starts reacting once it gets wet, so if you wait too long (like overnight), your pancakes might not rise and could turn out flat.

Try More Recipes:

• Low FODMAP Overnight Oats Recipe
• Low FODMAP Omelette Recipe
• Low FODMAP Muesli Recipe