Low FODMAP Blueberry Pancakes Recipe

These fluffy Low FODMAP Blueberry Pancakes are made with a gluten-free flour blend, lactose-free milk, and fresh, juicy blueberries. The result is a light, golden, and comforting breakfast that satisfies your pancake cravings without upsetting your stomach. This recipe is perfect for a lazy weekend brunch and makes enough for four people.

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Low FODMAP Blueberry Pancakes Ingredients

Dry Ingredients:

• 1 1/2 cups (195 g) gluten-free all-purpose flour blend (ensure it contains xanthan gum)
• 2 tbsp white sugar
• 2 tsp baking powder (gluten-free)
• 1/4 tsp baking soda
• 1/2 tsp fine salt
• 1/2 tsp ground cinnamon (optional)

Wet Ingredients:

• 1 1/4 cups (300 ml) lactose-free milk or unsweetened almond milk
• 2 large eggs
• 3 tbsp (45 ml) neutral oil (canola, sunflower, or light olive oil) or melted lactose-free butter
• 1 tsp vanilla extract

For Cooking & Filling:

• 3/4 cup (115 g) fresh or frozen blueberries
• 1–2 tbsp neutral oil or lactose-free butter for greasing the pan

How To Make Low FODMAP Blueberry Pancakes

1. Mix the dry ingredients: In a large mixing bowl, whisk together the gluten-free flour, sugar, baking powder, baking soda, salt, and cinnamon.
2. Whisk the wet ingredients: In a separate bowl or large jug, beat the eggs. Add the lactose-free milk, oil (or melted butter), and vanilla extract. Whisk until the liquid is smooth.
3. Combine the mixtures: Pour the wet ingredients into the dry ingredients. Stir gently with a spatula just until combined. The batter will be thick; do not overmix or the pancakes may become tough.
4. Add the fruit: Gently fold the blueberries into the batter. If you are using frozen blueberries, do not thaw them first, or the batter will turn purple.
5. Rest the batter: Let the bowl sit for 5–10 minutes. This allows the gluten-free flour to absorb the liquid, resulting in fluffier pancakes.
6. Preheat the pan: Heat a non-stick skillet or griddle over medium heat. Lightly grease the surface with a little oil or butter.
7. Cook the pancakes: Pour about 1/4 cup of batter for each pancake onto the hot pan. Cook for 2–3 minutes. You are ready to flip when bubbles appear on the surface and the edges look set.
8. Flip and finish: Carefully flip the pancakes and cook for another 1–2 minutes until the other side is golden brown. Repeat with the remaining batter.

Recipe Tips

• Resting is Key: Unlike regular flour, gluten-free flour needs time to hydrate. Resting the batter for 10 minutes helps prevent a gritty texture and helps the pancakes rise better.
• Watch the Heat: Sugar in the batter can cause pancakes to burn quickly. Keep your heat at medium or medium-low to ensure the inside cooks before the outside burns.
• FODMAP Limits: This recipe uses about 3/4 cup of blueberries total. This ensures that a serving of two pancakes contains about 30g of blueberries, which is considered a safe low FODMAP portion.
• Checking Doneness: If you aren’t sure if the center is cooked, gently press the center of the pancake with your finger. If it springs back, it is done.

What To Serve Low FODMAP Blueberry Pancakes

These pancakes are best served warm with a drizzle of pure maple syrup, which is naturally low FODMAP. For added protein, top them with a dollop of lactose-free yogurt or a few crushed walnuts. They also pair wonderfully with savory sides like crispy bacon or scrambled eggs to create a hearty diner-style breakfast.

How To Store Low FODMAP Blueberry Pancakes Leftovers

• Refrigerate: allow the pancakes to cool completely, then store them in an airtight container in the refrigerator for up to 3 days.
• Freeze: Place a sheet of parchment paper between each pancake to prevent sticking, then store them in a freezer-safe bag for up to 2 months. Reheat them in a toaster or microwave.

Low FODMAP Blueberry Pancakes Nutrition Facts

• Calories: 345 kcal
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 95mg
• Sodium: 420mg
• Total Carbohydrate: 48g
• Dietary Fiber: 3g
• Sugars: 9g
• Protein: 6g

Frequently Asked Questions

• Can I make the batter ahead of time? It is best to cook the batter right after the 10-minute rest period. If the batter sits too long, the baking powder loses its power, and the pancakes won’t be as fluffy.
• Why are my pancakes gummy inside? This usually happens if the heat was too high. The outside cooks too fast while the inside stays raw. Try lowering the heat to allow them to cook through slowly.
• Is maple syrup low FODMAP? Yes, pure maple syrup is low FODMAP. However, be careful with “pancake syrup” or artificial syrups, as they often contain high fructose corn syrup, which can trigger symptoms.
• Can I use oat flour? Oats can be tricky on a low FODMAP diet depending on how they are processed. To stay safe and ensure the right texture, stick to a gluten-free all-purpose flour blend labeled “1-to-1” or “measure-for-measure.”

Try More Recipes:

• Low Fodmap Banana Pancake Recipe
• Low Fodmap Banana Muffins Recipe
• Low FODMAP Baked Oatmeal Recipe