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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
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Makes: 4 servings
Calories: 387 kcal
Ingredients:
- 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
Preparation:
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Measure milk in a measuring cup and add lemon juice. Allow to sit for 5 minutes to thicken.
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Meanwhile whisk egg and oil (or cooled melted butter) in a medium-large mixing bowl. Whisk in the milk once its time is up.
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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.
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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.
Notes:
Tips:
- 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.
Nutrition Facts
Low FODMAP Buttermilk Oat Pancakes
Amount Per Serving
Calories 387
Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 1g5%
Cholesterol 53mg18%
Sodium 253mg11%
Potassium 234mg7%
Carbohydrates 56g19%
Fiber 6g24%
Sugar 7g8%
Protein 12g24%
Vitamin A 75IU2%
Vitamin C 1.5mg2%
Calcium 39mg4%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.
