Low FODMAP Pikelets
Ingredients
MAKE GLUTEN FREEMakes 16 servings (about 4 pikletes per serve)
Piklete Batter
175
gluten free all purpose flour*
3
baking powder
2
white sugar
185
low FODMAP milk*
1
egg
0.75
vanilla extract
2
butter or dairy free spread (for cooking)*
To Serve
8
strawberry jam*
0.5
pure regular fat cream or coconut cream (whipped)
Low FODMAP Pikelets
It doesn't get better than soft and fluffy, melt-in-your mouth low FODMAP pikelets smothered in strawberry jam and cream! This is one of my mum's favourite brunch recipes.
Each year during the winter school holidays we would snuggle up around the fireplace while we pondered over our 1000 piece puzzle and snacked on pikelets. We delighted in having sticky fingers and cream smothered faces. It was childhood bliss.
Somedays I wish I could stop being an adult and go back to those days!
Since going gluten free due to my coeliac disease, I've been trying to perfect the art of gluten-free pikelet making. I think I've finally done it!
PS for those who don't know what pikelets are (I'm not sure where you've been hiding all your life) they are like small, super fluffy pancakes. They are classic Kiwi food although our Aussie neighbours in Australia try to claim them as their own!
FODMAP note: Whipped cream has a Low FODMAP serve. I know that's a game changer right? Whipped cream is Low FODMAP in 1/2 cup serves so you can enjoy it with your pikelets. If you are dairy free then these are still AMAZING with just jam so don't panic or you can swap in whipped coconut cream.
Dairy free option: Use dairy free spread, a low FODMAP plant based milk, and whipped coconut cream (or you can omit the coconut cream).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 16 (about 4 pikletes per serve)
Piklete Batter
175
gluten free all purpose flour*
3
baking powder
2
white sugar
185
low FODMAP milk*
1
egg
0.75
vanilla extract
2
butter or dairy free spread (for cooking)*
To Serve
8
strawberry jam*
0.5
pure regular fat cream or coconut cream (whipped)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
116
Fat
3.8g
Saturates
2g
Protein
1.4g
Carbs
18.7g
Sugars
9.4g
Fibre
0.2g
Salt
0.1g
Iron
0.4mg
Calcium
79.4mg
Calories
103
Fat
2.7g
Saturates
1.8g
Protein
1.4g
Carbs
17.9g
Sugars
9g
Fibre
0.3g
Salt
0.1g
Iron
0.5mg
Calcium
82.2mg
Calories
116
Fat
3.8g
Saturates
2g
Protein
1.4g
Carbs
18.7g
Sugars
9.4g
Fibre
0.2g
Salt
0.1g
Iron
0.4mg
Calcium
79.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Whisk together the flour, baking powder, and white sugar in a large bowl. Make a well in the centre, then add the milk, egg and vanilla essence. Whisk the batter until it is almost lump free.
- Test the batter. The batter needs to be the right consistency for the pikelets to go fluffy. It shouldn't 'plop' off the whisk, instead, it should thickly drizzle and leave a bit of a tail/swirl on top of the batter. I found I needed to add another two tablespoons of milk to get this consistency, but this will depend on your gluten free flour mixture.
- Melt the dairy free spread or butter in a non-stick frypan over medium heat. Then wipe the butter out of the pan using a paper towel (this will help you get evenly golden pikelets).
- Place about 2 tablespoons of batter per pikelet into the pan. Cook until bubbles appear on the surface of the pikelet then flip and cook the other side until golden. Repeat for the remaining batter.
- Serve warm with strawberry jam and cream!
Leftovers note: I quite enjoy pikelets cold... if you do too, then they make a great lunchbox filler and can be packed with a pottle of strawberry jam.
Buying Tips
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
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).
Check your jam does not include high fructose corn syrup, fructose-glucose syrup, apple or pear juice, fruit juice concentrate, agave syrup, fructose, inulin, or honey. Instead look for a strawberry jam that is sweetened with sucrose, dextrose, corn syrup or glucose syrup.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More
