For the Love of Oats – Let’s Make Low FODMAP Buttermilk Oat Pancakes!
Buttermilk? Well, I guess we should call this faux buttermilk because it is actually lactose-free milk combined with lemon juice to create a slightly thickened, tangy approximation. These Buttermilk Oat Pancakes are tender with a boost of protein and fiber from the oats and are delicious with maple syrup, but you could also try them with Roasted Strawberries, which are a special treat.
We are always striving to bring you the best low FODMAP recipes available so that you, too, can thrive while following the low FODMAP diet.
Breakfast, Brunch or Dinner? Say YES to Our Pancakes!
We have to admit that our default meal for pancakes is early in the day – breakfast or brunch. But since our Test Kitchen is humming all day long we occasionally have a recipe, such as these Low FODMAP Buttermilk Oat Pancakes, coming out into the photo studio late in the day.
What to do? Somebody has got to eat them!
Why not make some Breakfast Sausages alongside and serving these for dinner like we did? We won’t tattle, especially if you invite us over!
For a different take on pancakes, check out our Sheet Pan Pancakes to feed a crowd!
Low FODMAP Buttermilk Oat Pancakes
These pancakes get a protein and fiber boost from the addition of oats. The “buttermilk” is made with lactose free milk, lemon juice and 5 minutes of prep time.
Low FODMAP Serving Size Info: Makes 12, 4-inch (10 cm) pancakes; serving size 3 pancakes
- 1 cup (240 ml) lactose free milk, whole, 2%, 1% or low-fat
- 1 tablespoon lemon juice
- 1 large egg, at room temperature
- 2 tablespoons vegetable oil or melted unsalted butter
- 6 tablespoons (54 g) low FODMAP gluten-free all-purpose flour, such as Bob's Red Mill Gluten-Free 1 to 1 Baking Flour
- 1 cup (99 g) old-fashioned oats, (use gluten-free if following a gluten-free diet; see Tips)
- 1 tablespoon sugar
- 1/2 teaspoon baking powder, use gluten-free if following a gluten-free diet
- 1/2 teaspoon baking soda
- 1/2 (scant) teaspoon salt
Measure milk in a measuring cup and add lemon juice. Allow to sit for 5 minutes to thicken.
Meanwhile whisk egg and oil (or cooled melted butter) in a medium-large mixing bowl. Whisk in the milk once its time is up.
Place flour, oats (see Tips), 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.
Heat electric griddle, heavy sauté pan or nonstick pan. Coat with nonstick spray and heat until a few drops of water dance. Dole out ¼ 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 Roasted Strawberries, fresh fruit and/or real maple syrup.
- If you have quick cooking oats in the pantry you can use them and forgo the blender step. Just whisk the dry ingredients together to aerate a bit and combine, then add to the wet mixture. We always have old-fashioned oats in the pantry, so we developed the recipe with them and added the processing step.
If You Can Tolerate:
- Fructans: If you have passed the fructan wheat Challenge, you may use ¼ cup (30 g) regular all-purpose flour in lieu of the gluten-free.
- Lactose: Feel free to use regular milk as opposed to lactose-free.
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.
Tell Us What You Think
16 comments for “Low FODMAP Buttermilk Oat Pancakes”
These were wonderful. I added about a cup of blueberries, which made them ever yummier. The batter was pretty thin. I will definitely be making these again. Thanks Dede.
Hi! This batter is thin-ish. On the other end of the spectrum are the Cornbread Waffles which are THICK! Any which way, all yummy! Glad you enjoyed.
Could I use the Cornbread batter for pancakes 🥞?
We will have a cornmeal pancake recipe up sometime soon. We have a cornbread waffle recipe for you that you can use now. You could try thinning it out for pancakes.
Where is your list of low and high fodmap foods?
Hi Kelly, they are under our downloadable RESOURCE section and we have actually just done a HUGE update. I will email you the PDF directly. Please note that no one’s lists will ever be as up-to-date and thorough as the information on the Monash and FODMAP Friendly Apps. We HIGHLY recommend that you use both for specifics on serving sizes, updates and more complete information.
Yes, that is the recipe I was referring too. Sorry I wasn’t clear. But I will wait for the upcoming recipe. Thanks 🥞💜👍🏼
Hi! Could you freeze these after you cook them? I am trying to prep for a camping trip and wanted to bring along foods I can eat! Thanks!
Hmm, well you can freeze them, and when at home, pop in the microwave or toaster. Not sure how you pack frozen stuff for camping or how you reheat? BTW did you know we have a camping article?
Yum! These are delicious (and I make a lot of pancakes 😉)! Definitely a keeper, thanks!!
Love hearing from a fellow pancake fan and expert! Try our newest pancake recipe – the FLUFFY ones and LMK what you think!
These were a hit in my house. We added an extra 1-2 tablespoon of flour because the batter was so thin. We really like the Kodiak Cakes Frontier Oats gluten free pancake mi–it’s hands down the best of all the low fodmap pancake mixes we’ve tried–but it’s expensive for a little amount. This is a better way to make low fodmap oat pancakes.
Sounds like you have a good feel for things. So glad you enjoyed them. Thank you for the stars and comment! It could help others.
You’re welcome. Stay safe.
I love this recipe. Made a few substitute Ingredients. Instead of oil I added applesauce and i used millet flour instead of all purpose flour and i used a heathy version of the nonstick skillet. I would post my latest photo of my pancakes but I don’t see any place to post photos. Thank you this recipe is easy and delicious.
Hi Beth, thank you for writing. Just a note that when you make changes to a recipe, the FODMAP load must be recalculated and unfortunately the inclusion of applesauce would create a higher FODMAP situation. If you tolerated them, then that is great! And you are correct, there are no ways to post images on the site at this time.