Recipes | Breakfast

3-Seed Dairy-Free, Gluten-Free Pancakes


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Nutritious Dairy-Free, Gluten-Free Pancakes: Start the Day Right

These 3-Seed Dairy-Free, Gluten-Free Pancakes have a lot going for them – they are tender and tasty, easy to whip up and just happen to be suitable for both dairy-free and gluten-free diets – as well as low FODMAP.

Maple syrup being poured over 3 Seed dairy-free gluten-free Pancakes on a plate served with sliced kiwi.

They are very similar to the Buttermilk Oat Pancakes . The changes we made were to create a dairy-free version using almond milk – and adding the 3 seed mixture of chia, flax and hemp seeds for nutrition.

Maple syrup being poured over 3 Seed dairy-free gluten-free Pancakes on a plate served with sliced kiwi.

Note that hemp seeds had not been tested by Monash when we developed this recipe, but now they have and they are low FODMAP! We do OK with small amounts and others have explained their reasoning for trying hemp products as well; try for yourself and see.

A little kiwi on the side – which is low FODMAP by the way – is a nice change from the more expected bananas or berries.

Maple syrup being poured over 3 Seed dairy-free gluten-free Pancakes on a plate served with sliced kiwi. With a slice taken out.

3 Seed dairy-free gluten-free Pancakes closeup
5 from 5 votes

3-Seed Dairy-Free, Gluten-Free Pancakes

These 3-Seed Dairy-Free, Gluten-Free Pancakes use almond milk for a lighter approach than dairy. The seeds add slight texture and some extra nutrition.

Low FODMAP Serving Size Info: Makes about 11, 4-inch (10 cm) pancakes; about 3 to 4 servings; serving size 3 pancakes

Makes: 11 pancakes
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson


  • 1 cup (240 ml) unsweetened almond milk, such as Almond Breeze
  • 1 tablespoon lemon juice
  • 1 large egg
  • 2 tablespoons vegetable oil
  • 3/4 cup (74 g) gluten-free old-fashioned oats
  • 6 tablespoons (54 g) gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seeds
  • 1 tablespoon hemp seeds
  • 1 tablespoon sugar
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 (scant) teaspoon salt


  1. Measure almond milk in a measuring cup and add lemon juice. Allow to sit for 5 minutes to thicken.
  2. Meanwhile, whisk egg and oil in a medium-large mixing bowl. Whisk in the milk once it has thickened.
  3. Place oats, flour, chia, flax and hemp seeds, sugar, baking powder, baking soda and salt in a blender or food processor and pulse on and off to break the oats down a bit, but not until powder fine. Pour dry mix over the wet and gently whisk together just until combined.
  4. Heat electric griddle, heavy sauté pan or nonstick pan. Coat with nonstick spray and heat until a few drops of water dance. Dole out 1/4 cup (60 ml) amounts of batter at a time (we use an ice cream scoop) and cook over medium heat until bubbles begin to appear here and there, about 1 to 2 minutes. The bottoms should be golden brown. Flip over and cook for about 1 minute more or until that side is golden brown as well. Serve hot with fresh fruit and/or real maple syrup.

If You Can Tolerate

  • If you have passed the fructan wheat challenge feel free to use 1/2 cup (60 g) all-purpose flour. Note that the recipe will no longer be gluten-free.
  • Also, if you know you can tolerate gluten, feel free to use regular rolled oats; note that the recipe will no longer be gluten-free.
Course: Breakfast, brunch
Cuisine: American


Calories: 97kcal | Carbohydrates: 11g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 19mg | Sodium: 91mg | Potassium: 17mg | Fiber: 2g | Sugar: 2g | Vitamin A: 35IU | Vitamin C: 0.5mg | Calcium: 18mg | Iron: 0.7mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

Maple syrup being poured over 3 Seed dairy-free gluten-free Pancakes on a plate served with sliced kiwi. With a slice taken out.

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