Low FODMAP American Pancakes
Low FODMAP American Pancakes
These easy American pancakes are so simple to make and only need a handful of pantry ingredients. They are light and fluffy and are fantastic drizzled in maple syrup or served with your favourite low FODMAP fruit (see FODMAP notes below).
This recipe makes 12 pancakes, however from a FODMAP point of view you can enjoy 3 pancakes in a meal without any FODMAP issues.
FODMAP notes for serving suggestion: To keep this recipe low FODMAP, you can enjoy up to 1 tablespoon of maple syrup per serving and include a low FODMAP serving of fruit like ½ cup of blueberries, 1 small firm banana (no brown spots) or 4 medium strawberries.
Nutrition information: The nutrition information provided is for 1 pancake.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Ingredients
Make gluten free(you can enjoy 3 pancakes per meal)
PANCAKES
gluten free all purpose flour
FODMAP
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Learn moreMethod
- Preheat the oven to 90ºC (200ºF) bake function. You’ll use the oven to keep the pancakes warm.
- Place the flour, sugar, baking powder and salt in a large bowl and whisk together.
- Pour the milk into a jug and heat for 20 seconds in the microwave (we just want to take the chill off it, but we don’t want it hot). Using room-temperature ingredients will help make fluffier pancakes.
- In a large bowl whisk together the milk, oil and egg. Pour the dry ingredients into the wet ingredients and mix until just combined (it’s okay if there are some flour lumps - the batter won’t be perfectly smooth).
- Let the batter rest for 2 to 3 minutes before cooking.
- Next heat a large nonstick frypan or griddle over medium heat. Once hot, turn the heat down to medium-low and generously coat the pan with vegetable oil or a little bit of butter/dairy free spread.
- For each pancake, spoon 2 tablespoons of batter onto the pan. Cook for about a couple of minutes until the surface has little bubbles that are popping and the sides have set slightly. Using a thin metal spatula (or fish slice), quickly flip the pancake over and cook for another 1 to 2 minutes until the underside is golden and the pancake is cooked through. Don’t hesitate when you flip the pancake as this is when the disasters happen.
- Transfer the cooked pancake to the plate and pop it into the oven to keep warm. Lightly grease the pan and repeat the above step until all the batter has been used. If the outside of the pancake is cooking too fast before the center sets, you might need to turn the pan down to low heat (slow and steady will give you fluffier pancakes).
- Serve the low FODMAP American pancakes warm with your favourite toppings - we love maple syrup and low FODMAP fruit (see FODMAP notes in the introduction).
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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