These low FODMAP pancakes are so light and fluffy, while being gluten free, dairy and lactose free and refined sugar free. Serve with berries and pure maple syrup for a decadent yet gut friendly breakfast that the whole family will love.
These gluten free pancakes are perfect for anyone following a low FODMAP diet. Served with fresh fruit (avoid high FODMAP fruit of course) or my raspberry compote, this low FODMAP recipe makes for a nutritious breakfast that will keep you feeling fuller for longer.
Almond flour gives this low FODMAP option a little extra protein as well as healthy fats and fibre, which reduces the glycemic index.
What's Low FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are a group of highly fermentable sugars. When eaten, these sugars ferment quickly and cause pain and distension in those people who have Irritable Bowel Syndrome.
The low FODMAP diet was created by Monash University and avoids foods that are high in these sugars or contains them in very small amounts. If you have digestive issues then following the low-FODMAP diet may be of benefit to you.
To make these fluffy pancakes you will need the below simple ingredients.
- almond milk (or other lactose-free milk)
- vanilla extract
- pure maple syrup (always choose pure maple syrup as maple flavoured syrup contains high fructose corn syrup)
- extra virgin olive oil (for frying)
- almond flour
- rice flour
- baking powder
See the recipe card for ingredient quantities.
I love that pancakes are so easy to throw together. To make these delicious pancakes follow the below steps.
STEP 1: Sieve flour. Sieve the rice flour and baking soda into a large bowl. Add the almond flour and whisk to combine. Use the whisk to create a well in the centre of the flour.
STEP 2: Make pancake batter. Now it's time to add the liquid ingredients. To the bowl add the eggs, vanilla extract and pure maple syrup. Whisk gently to break up the eggs and then continue whisking while slowly pouring in the milk. Keep whisking until you have a smooth batter and all of the flour is incorporated.
STEP 3: Fry. Place a large frypan on the stovetop and bring to a medium heat. Add a generous dash of olive oil. Once the oil is hot add about one quarter cup of batter per pancake, frying about 3 pancakes at a time depending on the size of your pan.
Once golden on the bottom and bubbles start to appear across the top of the pancake, use an egg flip to flip each pancake over. Cook on the second side until golden brown. Transfer cooked pancakes to a large plate.
Repeat this step with the remaining batter.
Hint: Place a clean tea towel on top of a large plate. Once you fry each batch, place on the tea towel and then fold the tea towel over the top of the pancakes to keep warm.
STEP 4: Serve. Serve these low FODMAP fluffy pancakes with fresh berries and pure maple syrup.
If any swaps need to be made for this pancake recipe then please see the list of possible FODMAP friendly ingredient substitutions below.
- rice flour - use buckwheat flour, brown rice flour, quinoa flour or any other low FODMAP gluten free flour. Non-contaminated oat flour can also be used.
- almond milk - any other lactose free milk can be used such as macadamia milk, rice milk or lactose free cows milk.
- vanilla extract - this ingredient is optional and can be left out if need be.
- extra virgin olive oil - you could also use coconut oil or macadamia oil for frying.
- blueberry pancakes - add ⅔ cup of fresh or frozen blueberries to the batter before frying.
- chocolate chip - add ½ cup of dairy free dark chocolate chips to the batter before frying.
- large mixing bowl
- measuring cups and spoons
- large frypan (for perfect pancakes a low-tox nonstick pan works well)
Store leftover pancakes in an airtight container in the fridge for up to four days. Reheat individual servings in the microwave for approximately one minute before adding desired toppings.
Frying the pancakes on too high a heat will result in golden brown pancakes on the outside and undercooked batter on the inside. Fry over medium heat for electric stove tops and low-medium on gas stove top.
- 1 cup almond flour or blanched almond meal
- ¾ cup rice flour
- 3 teaspoons baking powder
- 2 large eggs
- 1 tablespoon vanilla extract
- 3 tablespoons pure maple syrup
- 1 cup almond milk
- Extra virgin olive oil for frying
- 125 g raspberries fresh
- 250 g strawberries fresh, sliced
- Pure maple syrup
- In a large mixing bowl sieve the rice flour and baking powder. Add the almond flour and whisk to combine. Make a well in the centre of the flour.1 cup almond flour, ¾ cup rice flour, 3 teaspoons baking powder
- Crack the eggs into the centre of the flour and add maple syrup and vanilla extract. Begin whisking while slowly pouring in the milk. Whisk into a smooth batter.2 large eggs, 1 tablespoon vanilla extract, 3 tablespoons pure maple syrup, 1 cup almond milk
- Heat olive oil in a large frypan on a medium heat. Add around ¼ cup of batter per pancake and fry 2-3 pancakes at a time. Once bubbles start to form on the surface, use an egg flip to flip each pancake.Extra virgin olive oil
- Once golden brown on both sides, transfer pancakes to a plate and cover with a clean tea towel. Repeat this process until all batter has been used.
- Serve pancakes warm topped with berries and maple syrup.125 g raspberries, 250 g strawberries, Pure maple syrup
StorageStore in an airtight container in the fridge for up to four days. *nutrition facts are an estimate only.
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