Low FODMAP Pumpkin Pancakes
Low FODMAP Pumpkin Pancakes
These low FODMAP pumpkin pancakes make a gorgeous brunch! They are fluffy and filling and go great with a side of bacon and banana.
Vegetarian option: Serve with fresh low FODMAP fruit instead of bacon.
Ingredients
Make gluten freePumpkin Pancakes
gluten free all purpose flour (for best results weigh the flour)
FODMAP
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
To Serve
pumpkin seeds (optional)
Gluten Free
pure maple syrup (optional)
FODMAP
bacon (optional)
FODMAP
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Learn moreMethod
- Preheat the oven to 50ºC (120ºF) bake function or use the warming function.
- Make the pumpkin puree (if needed): Peel and deseed the pumpkin before chopping it into small bite-sized pieces. Place in a microwave-proof bowl or steamer with a couple of tablespoons of water. Cook on high in the microwave for 7 to 10 minutes (until the pumpkin is soft). Drain and allow to cool for a couple of minutes, before transferring the pumpkin into a blender container. Puree with a couple of tablespoons of water (add more if needed).
- While the pumpkin cooks, place the gluten free plain flour, baking soda, baking powder, cinnamon, nutmeg, ginger, salt and brown sugar in a large bowl. Mix until well combined. In a separate bowl whisk together the low FODMAP milk, egg, and neutral oil. Once the pumpkin is blended, whisk through the wet ingredients.
- Combine the wet and dry ingredients and mix until smooth. Homemade pumpkin puree can be a bit thicker than canned pumpkin puree, so if your mixture is a bit thick add another splash of low FODMAP milk.
- Heat about a tablespoon of neutral oil in a large non-stick frying pan on medium heat. Use about 1/4 cup batter for each pancake and cook for 2-3 minutes on each side, or until pancakes are golden brown on both sides, and just cooked through. You should be able to cook about three at a time. Set aside on a plate and keep warm in the oven while you cook the remaining batter.
- Serve hot with a side of grilled bacon, banana, toasted pumpkin seeds (or walnuts or pecans) and a drizzle of maple syrup.
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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