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

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

Course: Breakfast, brunch
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Makes: 8 Servings
Calories: 253 kcal
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.

Notes:

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.

Nutrition Facts
Low FODMAP Fluffy Pancakes
Amount Per Serving
Calories 253 Calories from Fat 72
% Daily Value*
Fat 8g12%
Sodium 319mg13%
Carbohydrates 41g14%
Fiber 1g4%
Sugar 10g11%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.