Recipes | Breakfast

Low FODMAP Buttermilk Oat Pancakes


For the Love of Oats

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.

Low FODMAP Buttermilk Oat Pancakes
Breakfast, Brunch or Dinner?

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 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!

Low FODMAP Buttermilk Oat Pancakes
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 Low FODMAP Buttermilk Oat Pancakes
 Low FODMAPButtermilk Oat Pancakes
 Low FODMAP Buttermilk Oat Pancakes
Low FODMAP buttermilk oat pancakes
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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

Makes: 4 servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson


  • 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


  1. Measure milk in a measuring cup and add lemon juice. Allow to sit for 5 minutes to thicken.
  2. Meanwhile whisk egg and oil (or cooled melted butter) in a medium-large mixing bowl. Whisk in the milk once its time is up.
  3. 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.
  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 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 1/4 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.
Course: Breakfast, brunch
Cuisine: American