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Low FODMAP buttermilk oat pancakes

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

Course: Breakfast, brunch
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Makes: 4 servings
Calories: 387 kcal
Author: Dédé Wilson

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:

  1. Measure milk in a measuring cup and add lemon juice. Allow to sit for 5 minutes to thicken.
  2. Meanwhile whisk egg and oil (or cooled melted butter) in a medium-large mixing bowl. Whisk in the milk once its time is up.
  3. 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.
  4. 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.

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.