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How To Make The Best Low FODMAP Gluten Free Pancakes!

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In this article we are going to show you…

How To Make The Fluffiest, Most Delicious LOFO, Gluten-free Pancakes On The Planet!

Pancakes – They are what’s for breakfast – and brunch, lunch and dinner!

Comfort food is a big thing for FODMAPers and for those of us here at FODMAP Everyday®. Sometimes IBS can weigh us down with physical as well as emotional symptoms – and we need comforting any way we can get it.

Luckily, for the great percentage of us, the low FODMAP diet will greatly minimize or even eliminate distressing digestive symptoms, which encourages us to broaden our adventures within the low FODMAP universe in terms of ingredients and recipes.

Did you think you couldn’t have pancakes on the low FODMAP diet? Think again!

You CAN Have Pancakes On The Low FODMAP Diet!

And guess what? It is EASY to make low FODMAP pancakes from scratch! And what is more comforting than a stack of hotcakes? So many accessible ingredients can be used to make pancakes – and we are going to show you how.

BTW, we could debate the names of these tasty, tender round discs. Some say pancakes, hotcakes, flapjacks and griddle cakes are all the same thing, others disagree. I know one thing, they are easy to make and delicious and I am going to give you our top tips for producing the best ones ever.

stack of buttermilk pancakes with syrup poured on top

How To Make Great Pancakes

Before we get to the recipes proper, let’s talk about how to make the best-ever pancakes.
  1. Don’t overmix the batter; a few lumps are okay.
  2. Use a nonstick pan OR a cast-iron. We know that these two types of pans seem worlds apart, and they are, but they happen to be the best two for making pancakes. Try them and you’ll see! If you have both, why not do a side-by-side test? Then you’ll know which one to grab next time. Alternatively, some folks like using an electric griddle.
  3. Prep your pan with nonstick spray! That is our grease of choice. You most likely will not have to re-apply between each round within the same batch of batter.
  4. Heat pan over low-medium heat until drops of water dance across the surface – just flick some drops of water from your fingers and they should immediately sizzle and sputter around. Then you are ready to dole out your first pancake. Most pancakes use about ¼ cup (60 ml) worth of batter, but follow individual directions.
  5. If you have a ¼ cup (60 ml) ice cream scoop, use it to add batter to your pan. If not, use a ¼ cup (60 ml) measuring cup and a silicone spatula to scrape it out – or, just go by eye using a large spoon!
  6. BTW the first pancakes might not come out as well as subsequent ones; it is just the way of the pancake.
  7. Don’t crowd in the pan. Allow space for the pancakes to brown – and to make it easier to flip ‘em!
  8. Allow some bubbles to appear in each pancake before you flip them – and then only flip them once. (Once you see bubbles, you can lift the edge of one with a metal spatula and peek. They should be golden brown before flipping over to cook the second side).
  9. Serve right away! You can keep them hot in a 200°F (95°C) oven – I put them directly on the rack in a single layer, but the sooner they are served the better.

Pancake FAQs

Is Maple Syrup Low FODMAP?

It sure is and we have an entire article for you to read! If you have always wondered about various grades and what to look for when buying maple syrup, our article will make you into a maple syrup expert in no time.

How Do I Make My Pancakes Fluffy?

First, follow the recipe for the ingredients called for and their exact measurements. Then, don’t overmix. Combine your wet and dry ingredients just until they are combined, and a few lumps are even desirable.

What If My Batter Seems Too Thick/Thin?

This happens. Measurements can be off or just the way your flours absorb liquids on that day might be different than another day. To thin, simply add a little more milk. To thicken add a bit more flour, but go slowly, a tablespoon at a time.

What If My Pancakes Are Flat?

It could be that you added too much liquid, or maybe your leavener (baking powder and/or baking soda) are not fresh. Don’t fret! Top with fruit and wrap them up like crepes and serve! No will one will know!

What If I Don’t Have Eggs?

You could try an egg replacement, like a chia egg or flax egg, which we describe in our vegan article. The pancakes will not be the same, but you will end up with pancakes to enjoy.

Can I Use An Alt Milk Instead Of Cow’s Milk?

You can, but the recipe will change. Most likely the pancakes will be thinner and not as fluffy. Try to use an alt milk with fat and do not use a nonfat style.

FODMAP Everyday® Pancake Recipes

Low FODMAP Fluffy Pancakes

These are, hands down, the fluffiest pancakes. The pancakes of your dreams. Like diner pancakes – but BETTER. This is my go-to pancake.

a perfect stack of low FODMAP FLUFFY Pancakes on a white plate, syrup pouring over top; fruit salad on the side

Low FODMAP Buttermilk Oat Pancakes 

We make “faux” buttermilk to keep the recipe low FODMAP. Buttermilk is a classic pancake ingredient and makes extra tender and fluffy pancakes.

Low FODMAP buttermilk oat pancakes and coffee against an aqua background

Low FODMAP Gluten-Free Chocolate Pancakes

Chocolate pancakes? YES! How about for dessert with lactose-free ice cream and our very own Salted Caramel Sauce?

tall stack of chocolate pancakes with melting vanilla ice cream on top and salted caramel sauce dripping over sides

3-Seed Dairy-Free, Gluten-Free Pancakes

Looking for a pancake with extra nutrition? This one includes chia, flax and hemp seeds – and you can create a vegan variation if you make a vegan egg.

3 Seed dairy-free gluten-free Pancakes maple syrup pour FINAL

Dutch-Baby Pancake

Dutch-Baby pancakes wait for no one. Timing is everything with this recipe. Crank ups the oven, assemble everyone at the table and get ready to chow down.

Low FODMAP Dutch Baby Pancake in skillet with berries on the side

Ginger Peach Dutch Baby Pancake

Here we have a Dutch-Baby variation that includes a low FODMAP amount of peaches. Yes, peaches! Read our article, High FODMAP Foods With Low FODMAP Serving Sizes for more info.

Low FODMAP Ginger Peach Dutch Baby Pancake in skillet_

Low FODMAP Gingerbread Pancakes

MMMmmm kind of like gingerbread cake for breakfast! Perfect for the holidays or anytime you want to indulge your ginger and molasses cravings. This recipes uses the small amount of molasses per serving that is confirmed low FODMAP.

closeup of gingerbread pancakes with pat of butter melting on top and maple syrup being poured

Low FODMAP Browned Butter Coconut Pancakes

There is something about the nutty, toasty flavor of browned butter that accentuates and works with coconut in a fantastically synergistic way – these browned butter coconut pancakes are delightful!

high overhead view of Low FODMAP Browned-Butter Coconut Pancakes on brown plate with brown cloth napkin on a rustic twig placemat

Low FODMAP Buckwheat Banana Pancakes

Buckwheat is low FODMAP and typically works best when used in conjunction with other flours, as in this hearty pancake. Low FODMAP amounts of ripe banana are featured, too.

Low FODMAP Buckwheat Banana Pancakes on gray plate and gray surface

Quinoa Pancakes

We often use flour blends, but every now and then I like to highlight a specific flour. Here, high protein quinoa flour is the star. And yes, we have the recipe for the Roasted Strawberry Compote, too.

quinoa pancakes on a square white plate with roasted strawberries

Lemon Blueberry Sheet-Pan Pancakes

Need pancakes for a crowd and don’t want to stand over the stove? These pancakes are made in a rimmed sheet pan in the oven!

Low FODMAP Sheet Pan Pancakes with Blueberries in pan on cooling rack against aqua background; maple syrup on the side in glass pitcher

Additional Recipes & Articles

Maple Syrup

Learn all about maple syrup grades and why we think it is vital to search out the real thing.

grades and colors of maple syrup

Maple Blueberry Compote

This is a simple compote that is a cinch to whip up and combines two of our favorite pancake additions – blueberries and maple syrup!

Take two fantastic low FODMAP ingredients, combine them and voila! A whole new recipe to add to your FODMAP repertoire. We love using pure maple syrup and thankfully, it is low FODMAP in small amounts. In fact, since it is made up of a far greater proportion of glucose than fructose, it never veers into high FODMAP territory. The small amounts recommended are due to general healthy eating guidelines. Blueberries are low FODMAP too, but also in small amounts. For blueberries, larger servings tip the FODMAP scales into fructan territory, hence the designation of this sauce. In other words, only use the recommended serving size or, if you know that you can tolerate fructans well, try a larger amount. We like it as a compote served alongside goat cheese spread on low FODMAP bread, or on pancakes or waffles.

Roasted Strawberries

A basic as far as we are concerned, for pancakes, waffles and even for yogurt!

Roasted strawberries and sauce in a bowl.

BACON

Yes, we capitalized the letters. We just love BACON so very much – and there are smart ways to shop for low FODMAP bacon, which the article details.

strips of meaty bacon on a wooden board

Buttermilk

There is no low FODMAP buttermilk available to buy, so we have a recipe to make a “faux” buttermilk that is super simple to make.

making buttermilk

Sugar

There are various types of sugar used in our pancake recipes – all low FODMAP of course. Read all about the sweeteners that we use.

5 kinds of white sugar, overhead shot on a white board

All About Cocoa

Those chocolate pancakes…are you eyeing them? This article about cocoa is a great read for you chocolate and cocoa lovers.

Learn All About Cocoa. three cocoas compared

And We Have Waffles, Too!

LOFO Chocolate Waffles

Chocolate pancakes, chocolate waffles? One this week, one the next…And you don’t need a heart shaped waffle iron!

chocolate waffles in the shape of hearts on white plate

Cornbread Waffles

We love these cornbread waffles for dinner – with a side of bacon, of course. And perhaps a fried egg.

A Forkful of low FODMAP Cornbread Waffle

Banana Oat Waffles

If you are looking for a hearty waffle recipe, this one is a great choice. Top with an egg for a very satisfying breakfast – or dinner!

low FODMAP banana oat waffles against blue backdrop

Red Velvet Waffles

If you love red velvet cake, these waffles are for you! Complete with a schmear of sweetened LOFO cream cheese. You can make these in conventional waffle irons, too, round or square!

Gluten Free Low FODMAP red velvet waffles with lactose free cream cheese drizzle on top

Lemon Poppy Seed Waffles

Just like lemon poppy seed muffins, but we think these are even better!

lemon poppyseed waffles with syrup, lemon curd and lemon yogurt cream

Do you have a favorite low FODMAP and gluten free pancake or waffle recipe? Join us over at Low FODMAP For Foodies on Facebook and share!

Ask us any questions you may have about making pancakes and waffles in the comments below!

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