Low FODMAP Pancakes

Low FODMAP Pancakes

Yes, pancakes! Made from scratch at home. Buckwheat flour, millet, quinoa flour, rice flour, and teff are great low FODMAP alternatives to regular white flour.

Servings: 2

Ingredients for low FODMAP pancakes

  • 2 eggs
  • 1 large ripe banana
  • 1/4 cup almond meal/flour
  • 1/4 cup buckwheat flour (or tapioca starch)
  • 1/4 cup almond milk (or another preferred milk)
  • 1/4 teaspoon apple cider vinegar
  • 1/4 teaspoon baking/bicarb soda

Directions for low FODMAP pancakes

  1. Preheat a non-stick pan on low-medium heat
  2. Place all ingredients in a blender and then blitz until smooth (15-30 seconds)
  3. Pour the mix into a small pouring bowl, or just pour straight from the blender
  4. Then pour or ladle the mix into the pan to form palm to hand sized pancakes and tip the pan if needed to spread it out
  5. Once bubbles form and pop on top, then gently lift the side of the pancake with an egg flip and if browned, then flip
  6. Cook for less time on the other side, then transfer to a plate or wire rack

Low FODMAP serving ideas

  • Serve with fresh blueberries, raspberries and sliced strawberries with maple syrup.
  • Heat 1 cup of frozen berries with 1/4 cup of water in a saucepan for about 5 minutes until the berries are soft, then mash the berries with a fork in the pan and serve.
  • Freshly squeezed lemon juice and sugar/maple syrup.
  • Store the cooked pancakes in the fridge and reheat or bring them to room temperature to snack on later.

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Nutrition facts

Per Serving

  • calories: 323
  • cholesterol: 164mg
  • fiber: 5.4g
  • potassium: 468mg
  • protein: 11.9g
  • saturated fat: 8.4g
  • sodium: 203mg
  • total carbohydrates: 31.1g
  • total fat: 19.2g
Photograph by Hannah Noonan. All rights reserved. Used with permission.

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