Recipes | Breakfast

Low FODMAP Buckwheat Banana Pancakes

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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.

Low FODMAP Buckwheat Banana Pancakes on gray plate and gray surface

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.

vertical image of stack of Low FODMAP Buckwheat Banana Pancakes on gray plate

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 on gray plate and gray surface
5 from 6 votes

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

Makes: 8 Servings
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Author: Dédé Wilson

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:

  1. Whisk together the almond milk and lemon juice and allow to sit until thickened, about 5 minutes. This is your faux “buttermilk”.
  2. 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.
  3. Place bananas in another mixing bowl and mash well, then whisk in the eggs and oil until smooth, then whisk in the faux “buttermilk”.
  4. Pour this wet mixture over the dry and whisk just until combined - a few lumps are okay.
  5. 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.
  6. 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.

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.
Course: Breakfast, brunch
Cuisine: American

Nutrition

Calories: 264kcal | Carbohydrates: 41g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Sodium: 475mg | Potassium: 114mg | Fiber: 3g | Sugar: 4g | Vitamin C: 1mg | Calcium: 8mg | Iron: 1mg

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.


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