Low Fodmap Banana Pancake Recipe

This fluffy Low FODMAP Banana Pancake recipe is made with mashed ripe bananas, gluten-free all-purpose flour, fresh eggs, lactose-free milk, and a dash of vanilla extract. The result is a soft, golden breakfast treat that is naturally sweet and gentle on your stomach.

It is perfect for a lazy weekend brunch or a quick weekday meal that the whole family will love.

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Low FODMAP Banana Pancake Ingredients

• 1 cup gluten-free all-purpose flour (ensure the blend contains xanthan gum)
• 1 tablespoon granulated sugar
• 2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 medium ripe banana, well mashed (about 1/2 cup)
• 1 large egg
• 3/4 cup lactose-free milk (or almond milk)
• 1 tablespoon unsalted butter, melted (plus more for the pan)
• 1 teaspoon pure vanilla extract

How To Make Low FODMAP Banana Pancake

1. Whisk the dry ingredients: In a medium mixing bowl, whisk together the gluten-free flour, sugar, baking powder, cinnamon, and salt. Make sure there are no lumps.
2. Mix the wet ingredients: In a separate bowl, mash the banana with a fork until it is smooth. Add the egg, lactose-free milk, melted butter, and vanilla extract. Whisk until fully combined.
3. Combine the batter: Pour the wet mixture into the dry ingredients. Stir gently with a spoon or spatula just until the flour is incorporated. It is okay if the batter is slightly lumpy. Let the batter sit for 5 minutes to thicken.
4. Heat the pan: Place a non-stick skillet or griddle over medium heat. Melt a small amount of butter or oil in the pan to coat the surface.
5. Cook the pancakes: Pour about 1/4 cup of batter onto the hot skillet for each pancake. Cook for 2–3 minutes. You will see small bubbles form on the surface and pop.
6. Flip and finish: Carefully flip the pancakes with a spatula. Cook the other side for another 1–2 minutes until it is golden brown.
7. Serve warm: Remove the pancakes from the pan and serve them immediately with your favorite toppings.

Recipe Tips

• Watch the Banana Ripeness: For a strict low FODMAP diet, use a banana that is yellow with no brown spots (firm ripe). These are lower in fructose than very brown, spotty bananas.
• Let the Batter Rest: Gluten-free flour needs time to absorb liquid. Letting the batter sit for 5 to 10 minutes before cooking helps create a fluffier texture and prevents the pancakes from being gritty.
• Control the Heat: Pancakes burn easily because of the sugar in the fruit. Keep your heat at medium or slightly lower. If the outside browns too fast but the inside is raw, lower the heat.
• Keep Them Warm: If you are making a big batch, place the cooked pancakes on a baking sheet in a warm oven (200°F) to keep them hot while you cook the rest.

What To Serve Low FODMAP Banana Pancake

These pancakes are wonderful with classic toppings. Drizzle them with pure maple syrup (which is low FODMAP) and add a small pat of butter. For extra crunch, sprinkle on some chopped walnuts or pecans.

Fresh fruit like strawberries or blueberries adds a nice burst of acidity to cut through the sweetness. For a protein boost, serve them with a side of crisp bacon or scrambled eggs.

How To Store Low FODMAP Banana Pancake Leftovers

• Refrigerate: Store leftover pancakes in an airtight container in the refrigerator for up to 3 days. To reheat, place them in the toaster or microwave for 30 seconds.
• Freeze: Place a small sheet of parchment paper between each pancake to keep them from sticking together. Place the stack in a freezer-safe bag and freeze for up to 2 months. Reheat directly from frozen in the toaster.

Low FODMAP Banana Pancake Nutrition Facts

Serving Size: 2 Pancakes

• Calories: 210 kcal
• Total Fat: 6g
• Saturated Fat: 3g
• Cholesterol: 55mg
• Sodium: 320mg
• Total Carbohydrate: 35g
• Dietary Fiber: 2g
• Sugars: 8g
• Protein: 5g

Frequently Asked Questions

• Is maple syrup low FODMAP? Yes, pure maple syrup is low FODMAP. It is a great sweetener alternative to honey or high-fructose corn syrup, which can cause digestive issues. Always check the label to ensure it is “100% pure maple syrup.”
• Why are my pancakes gummy inside? Gluten-free pancakes can be gummy if the heat was too high. The outside cooks before the inside is done. Try lowering the heat and cooking them a little longer on the first side.
• Can I use water instead of milk? Yes, you can use water, but the pancakes will be less rich and flavorful. For a dairy-free option that still tastes good, use almond milk or macadamia milk.

Try More Recipes:

• Low Fodmap Banana Muffins Recipe
• Low FODMAP Baked Oatmeal Recipe
• Low FODMAP Acai Bowl Recipe