If you’re on the low FODMAP diet and you want comfort food for breakfast, look no further than these delicious low FODMAP pancakes.
Pancakes will never win any awards for being nutrient dense superfoods because they’re not. BUT, they’re damn delicious and I think it’s important that we eat some foods just for joy.
Nevertheless, I wouldn’t be much of a dietitian if I didn’t serve up a few tips for boosting the nutrition in your pancake breakfast…
1. Since these low FODMAP pancakes are relatively low in fibre, have a side of fruit like berries, kiwi or banana.
2. Accompany the pancake with a protein like scrambled eggs (or scrambled tofu), cheese, lactose-free Greek yogurt, lactose-free cottage cheese. Try spreading peanut butter over the pancake before drizzling on the maple syrup.
3. If you don’t use lactose-free milk in the recipe, use a low FODMAP dairy alternative (eg. almond milk), that has been fortified with calcium, vitamin D, vitamin B12, and vitamin A.
4. Add some walnut pieces to the pancake batter.
5. Whip up a high fibre low FODMAP kiwi smoothie to accompany the pancakes.
Low FODMAP ingredients
Flour
Bob’s Red Mill gluten-free 1-to-1 baking flour (the blue bag) works well as a wheat flour substitute in many recipes, and this low FODMAP pancake recipe is no exception. Because gluten-free flour rarely mimics the soft and tender texture of baked goods made with gluten-containing flour, I highly recommend using lactose-free milk in this recipe and adding 1 Tbsp of lemon juice (or white vinegar). Let me explain why…
Milk
…I never keep buttermilk on hand so I make it at home by stirring 1 Tbsp lemon juice (you can also use 1 Tbsp white vinegar) into lactose-free milk and then letting it sit for 10 minutes. The acidity in buttermilk (and it’s DIY version described here) boosts the leavening power of the baking soda which yields higher, fluffier pancakes. It also breaks down proteins in the flour for a more tender end result.
Butter
While butter is a ‘dairy’ product, it has only trace amounts of lactose so you never need to worry about butter on a low FODMAP diet.
Low FODMAP pancakes
Ingredients
- 1 1/4 cup lactose-free milk
- 1 Tbsp lemon juice or white vinegar
- 28 grams butter, melted
- 2 eggs, large
- 1 1/3 cup gluten-free flour, *I used Bob's Red Mill 1-to-1 baking flour (blue bag)
- 3 Tbsp sugar
- 1 tsp baking soda
- 1 tsp baking powder
- 1 tsp salt
- 1/4 cup frozen wild blueberries *optional
Instructions
- Heat skillet over medium heat. By doing this before you begin making the pancakes, the skillet should be adequately hot once your batter is ready.
- Stir 1 Tbsp lemon juice (or white vinegar) into lactose-free milk and let sit for 10 minutes.
- Melt butter in microwave, then let cool while you work on the next step.
- In a large bowl, mix together gluten-free flour, sugar, baking soda, baking powder, and salt.
- In another bowl, whisk eggs. Whisk in cooled melted butter and milk. Immediately add to the dry ingredients and mix briefly. Fold in the frozen blueberries. Don't over-mix the batter. There may still be some flour not fully incorporated and that's OK.
- Add butter to skillet and swirl. Pour 1/3 cup batter onto skillet and cook until bubbles start to appear in the batter, then flip the pancake and cook for another minute or two.
Low FODMAP eating doesn’t have to be a drag. Try these pancakes and see for yourself! Bon appetit!
xoAndrea, RD
