Low FODMAP Buckwheat Banana Pancakes
These Low FODMAP Buckwheat Banana Pancakes have a history. They are loosely based on the ones in Crescent Dragonwagon’s gigantic boo the Passionate Vegetarian. Yes, that’s her real name and yes, the book is HUGE! Over 1000 pages, jam-packed with some of the most inventive and delicious vegetarian food you will ever eat.
Crescent and I met years ago and would see one another pretty much yearly at an International Association of Culinary Professionals conference. Her heart is as large as her smile and her sense of taste is bold and creative.
Recipes That Get Passed Down
In the book the recipe is called Mary’s Famous Banana Buttermilk Buckwheat Pancakes and we learn that the namesake is Mary Davies, an innkeeper in California. Apparently her original pancakes practically built the reputation of her inn.
Crescent published Mary’s recipe and then I took it and put it through our FODMAP IT!™ process replacing the wheat and whole wheat flours with a low FODMAP, gluten-free blend and I also decided to make the recipe dairy-free by using almond milk to make faux “buttermilk”. Worked like a charm
The Riper The Better
You need very ripe bananas for this recipe. They should be at the very least mostly speckled with black and even better if they are all black and very soft.
Ripe bananas have low FODMAP serving sizes of ⅓ a banana or 35 g. If you stick to our serving sizes, you will be within low FODMAP serving sizes for ripe banana.
No Sugar, No Problem
You might notice that there is no sugar in the pancake batter, which is unusual. I thought that perhaps it was an omission. But I followed my own advice, which is to ALWAYS make a recipe as written the first time so that you know what the recipe developer intended.
I know Crescent and trust her recipes, so I made it as written initially and it was flawless. Converting it to gluten-free and dairy-free I still adhered to the no-sugar and it works very well! A nice surprise.
For more pancakes and their cousin, waffles, be sure to check out our Gingerbread Pancakes, Quinoa Pancakes, Chocolate Pancakes, Red Velvet Waffles, Cornbread Waffles, 3-Seed Pancakes and even Sheet-Pan Pancakes to serve a crowd.
Low FODMAP Buckwheat Banana Pancakes
These Low FODMAP Buckwheat Banana Pancakes contain no added sugar! And are dairy-free.
Low FODMAP Serving Size Info: Makes about 24, 3-inch pancakes; 8 servings; 3 pancakes per serving
Ingredients:
- 2 scant cups (460 ml) unsweetened almond milk
- 2 tablespoons lemon juice
- 1 1/3 cups (194 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 2/3 cup (100 g) buckwheat flour
- 1 tablespoon plus 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon baking soda
- ½ teaspoon salt
- 2 medium ripe bananas, cut into pieces
- 2 large eggs, at room temperature
- ¼ cup (60 ml) vegetable oil
Preparation:
-
Whisk together the almond milk and lemon juice and allow to sit until thickened, about 5 minutes. This is your faux “buttermilk”.
-
Meanwhile, Whisk together the flour, buckwheat flour, baking powder, baking soda and salt in a large bowl, to aerate and combine. Make a well in the center.
-
Place bananas in another mixing bowl and mash well, then whisk in the eggs and oil until smooth, then whisk in the faux “buttermilk”.
-
Pour this wet mixture over the dry and whisk just until combined - a few lumps are okay.
-
Heat an electric griddle, a large heavy skillet (such as cast iron), or nonstick pan over medium-low heat, brush with a bit of oil or spritz with nonstick spray and heat until a few drops of water sprinkled on the surface dance about.
-
Dole out about 1/4-cup (60 mamounts of batter at a time; we use an ice-cream scoop. Cook until bubbles begin to appear here and there in the pancakes, about 2 minutes. Check the bottoms, which should be golden brown. Flip over and cook for a minute or two more. Serve hot with pure maple syrup - and a pat of butter if you are not non-dairy.
Notes:
Tips
- I like to buy my flours, like buckwheat, in bulk. It is very economical and allows me too buy just what I need. If you have the option I recommend looking into it. If you have extra buckwheat flour leftover, seal in an airtight container and freeze.
Nutrition
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.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday®Low FODMAP Recipes At A Glance:
- FODMAP Everyday®is accredited by FODMAP Friendly.
- Dédé is low FODMAP trained by Monash University.
- Dédé is also individual accredited as a recipe developer and FODMAP educator by FODMAP Friendly.
- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
Come Join Our Low FODMAP Recipe Community!
Use Our Exclusive Recipe Filter To Find The Low FODMAP Recipe You Are Looking For Today!
I have a question on this recipe…😊. The ingredients call for two scant cups of milk. But it also says 250 mL… So I’m not sure what amount I should use, 2 cups or the 250 mL amount? Thanks!
Whoops! Thank you for catching it. It is fixed. Scant 2 cups is correct.
I thought buckwheat flour was a no-go on the monash app…?
Hi Leah, not sure what you might be looking at. It is GREEN LIGHT and low FODMAP in 2/3 cup or 100 g amounts.
My daughter can’t have eggs which has been the hardest breakfast adjustment. Can I use egg replacer or a Flax egg? We’ve been battling food sensitivities for a year now and just found out she has SIBO. It’s been tricky. I’ll take any advice I can get..
Thanks,
Tiffany
Hi Tiffany, we just published a series on vegan eating and there is an extensive section that addresses substitutions of eggs…I think this will be of help: Vegan & Low FODMAP Series: Converting Conventional Low FODMAP Recipes To Vegan Recipes
Made these this morning. Only thing I did differently is I used 2% milk (tested OK for lactose) and I separated the eggs, whipped the whites and added to the liquids before mixing with the dry ingredients. They were the BEST buckwheat pancakes I’ve ever made. I froze the leftover pancakes to savor another day. Thank you for a great recipe Dede!
Ahhh I bet the extra egg white beating step made them extra-light! Thank you for letting us know! I have to try that way…
Ripe/black bananas? Low FODMAP bananas are supposed to be unripe.
We know there is A LOT of confusion about bananas, which is why we wrote an entire article that you will probably find interesting called Are Bananas Low FODMAP? The fact is that Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that 1/3 of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
These were delicious and super fluffy!
So good to hear! I haven’t made them in a while and now you have inspired me:) Thank you for writing
These were delicious. I used lactose-reduced milk instead of almond milk and added a bit of cinnamon and some pecan pieces. Yum. I always freeze pancakes in sandwhich bags and then throw them in a bigger bag and they then last for months in the freezer. Yum! I have missed having whole wheat in making baking recipes, but I’ve been reading about buckwheat, which is a power food –lower glycemic index than wheat and full of protein. 🙂
Sounds like a delicious tweak! Always make sure to double check the FODMAP load of any recipe you alter. And yes, I like freezing them too! So nice to have on a day when time is short.