Recipes | Breakfast

Low FODMAP Fluffy Pancakes

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Low FODMAP Fluffy Pancakes are the recipe you want when you want the quintessential thick and fluffy diner-style pancakes. But we think these are even better because they are gluten-free and low FODMAP. And you can make the batter in about 5 minutes! Get out your griddle!

a perfect stack of low FODMAP FLUFFY Pancakes on a white plate, syrup pouring over top; fruit salad on the side

What Makes Fluffy Pancakes Fluffy?

Many things make a pancake fluffy, but they all reside in two arenas: ingredients and technique.

Let’s Talk Leaveners

Most fluffy pancake recipe you will find are neither gluten-free nor low FODMAP. What they do have in common with our recipe is lots of leavener. And the leaveners of choice for pancakes are chemical leaveners – baking powder and baking soda.

You will find both baking powder and baking soda in our recipe in generous quantities. To ensure that the recipe is gluten-free, always check your baking powder ingredients and make sure you are using a gluten-free version. I like Rumford the best as it is gluten-free and aluminum-free. It is what we use in our Test Kitchen for all of our recipes.

For conventional fluffy pancakes that use regular all-purpose flour you have to take care with preparation technique, because you don’t want to overmix and create a tough result. We don’t have that issue with our low FODMAP gluten-free flour blend.

Fluffy pancakes, waiting for syrup, on a white plate with fruit on the side

Sugar!

Sugar adds sweetness to whatever it is added to, of course, but it also affects texture. In this case there is more sugar than what is found in other pancakes recipes and the amount of sugar helps to create a soft texture. Sugar is hydroscopic, which means it attracts moisture, which is turn helps create the soft texture we are looking for in this fluffy pancake recipe.

Choose Your Dairy Liquid

Some conventional fluffy pancake recipes use buttermilk and the acidic nature of it can create a very tender pancake. I like to use whole milk because I like the clean, sweet flavor of it and our recipe’s ratio of ingredients will produce a fantastically fluffy pancake, as you can see in the images.

You could try using an alt milk for these pancakes, and you will get pancakes, but they won’t be as high, light and fluffy. If you must use an alt milk, choose a full fat one with a full body such as oat milk.

How To Cook Pancakes

There are many ways to cook pancakes. Some folks like to use an electric griddle because they can maintain a consistent temperature. Nonstick pans work well, as do well-seasoned cast-iron pans.

I recently bought this nonstick pan because I wanted a very wide flat surface especially for pancakes and this one is perfect!

By the way, did you know you can buy pre-seasoned cast-iron pans? Lodge makes excellent ones, FYI.

For this batch of pancakes, I decided to take my Baking Steel for a test drive. I got it primarily for pizza, but it provides a perfect broad surface. You can see it in action below. It is a remarkably heavy, sturdy, even heating tool. If you bake a lot of bread at home, or are a pizza fanatic, you should definitely look into this product.

Whatever you use, you want to adjust your heat so that the pancakes brown nicely – not too fast, not too slow. I like to use nonstick spray on whatever surface I am using.

How To Make Low FODMAP Fluffy Pancakes

Making these pancakes is so easy.

Whisk together the dry ingredients in a large mixing bowl until aerated and combined. Make a well in the center.

dry ingredients for fluffy pancakes in mixing bowl

Whisk the wet ingredients together in a separate bowl. Pay attention to what temperature they should be – at room temp!

wet ingredients for fluffy pancakes in mixing bowl with whisk

Add the wet to the dry and whisk until almost completely smooth; do not overbeat. It is OK if there are a few lumps (but this is not as vital as when making pancakes with regular all-purpose flour).

fluffy pancake batter in mixing bowl with whisk

Heat electric griddle, heavy skillet 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).

pancakes cooking on a large rectangular griddle

Cook over medium heat until bubbles begin to appear here and there, about 1 to 2 minutes. The bottoms should be golden brown. In this image you can see bubbles beginning to appear.

fluffy pancakes almost ready to flip over on griddle

Flip over and cook for about 1 minute more or until that side is golden brown as well.

fluffy pancakes cooking on a griddle, closeup

Serve hot with real maple syrup – and fresh low FODMAP fruit, if you like.

stack of fluffy pancakes on white plate with syrup being poured on top; fruit on the side

More Recipes & Articles

Check out our article How To Make The BEST Low FODMAP, Gluten-Free Pancakes, and:

a perfect stack of low FODMAP FLUFFY Pancakes on a white plate, syrup pouring over top; fruit salad on the side
5 from 2 votes

Low FODMAP Fluffy Pancakes

Low FODMAP Fluffy Pancakes are the recipe you want when you want the quintessential thick and fluffy diner-style pancakes. But we think these are even better because they are gluten-free and low FODMAP. And you can make the batter in about 5 minutes! Get out your griddle!

Low FODMAP Serving Size Info: Makes about 32 pancakes (about 3 ½-inches across); serving size 4 pancakes; 8 servings

Makes: 8 Servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Author: Dédé Wilson

Ingredients:

  • 2 cups (290 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Flour
  • ¼ cup (50 g) sugar
  • 1 tablespoon plus 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1 3/4 cups (420 ml) whole lactose free milk, at room temperature
  • ¼ cup (57 g; ½ stick) melted unsalted butter, cooled to just warm
  • 1 large egg, at room temperature
  • 1 teaspoon vanilla extract

Preparation:

  1. Whisk together the flour, sugar, baking powder, salt and baking soda in a large mixing bowl until aerated and combined. Make a well in the center.
  2. Whisk the wet ingredients together in a separate bowl.
  3. Add the wet to the dry and whisk until almost completely smooth; do not overbeat. It is OK if there are a few lumps (but this is not as vital as when making pancakes with regular all-purpose flour).
  4. Heat electric griddle, heavy skillet 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.
  5. Flip over and cook for about 1 minute more or until that side is golden brown as well. Serve hot with real maple syrup – and fresh low FODMAP fruit, if you like.

Tips

If You Can Tolerate

  • Fructans: If you have passed the fructan wheat Challenge, you may substitute conventional all-purpose flour in lieu of the gluten-free. Please use weights to make the switch for best results.
  • Lactose: Feel free to use regular whole milk as opposed to lactose-free.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Breakfast, brunch
Cuisine: American

Nutrition

Calories: 253kcal | Carbohydrates: 41g | Protein: 5g | Fat: 8g | Sodium: 319mg | Fiber: 1g | Sugar: 10g

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.