Low FODMAP Pumpkin Pancakes
Ingredients
MAKE GLUTEN FREEMakes 6 servings
Pumpkin Pancakes
0.75
canned or fresh pumpkin puree (make fresh from Japanese pumpkin, Kent pumpkin or Buttercup squash) (about 360g fresh pumpkin)
4
water
280
gluten free all purpose flour*
2.5
ground cinnamon*
0.5
ground nutmeg*
0.5
ground ginger*
3
brown sugar
0.25
salt
2
baking powder
1
bi-carb soda (baking soda)
1
large egg
500
low FODMAP milk*
2
neutral oil (rice bran, canola, sunflower) plus more for cooking
To Serve
2
pumpkin seeds (optional)*
4
pure maple syrup (optional)*
240
bacon (optional)*
Equipment
- large frypan
- blender/stick blender
- microwave steamer or bowl
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.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREESERVES 6
Pumpkin Pancakes
0.75
canned or fresh pumpkin puree (make fresh from Japanese pumpkin, Kent pumpkin or Buttercup squash) (about 360g fresh pumpkin)
4
water
280
gluten free all purpose flour*
2.5
ground cinnamon*
0.5
ground nutmeg*
0.5
ground ginger*
3
brown sugar
0.25
salt
2
baking powder
1
bi-carb soda (baking soda)
1
large egg
500
low FODMAP milk*
2
neutral oil (rice bran, canola, sunflower) plus more for cooking
To Serve
2
pumpkin seeds (optional)*
4
pure maple syrup (optional)*
240
bacon (optional)*
Equipment
- large frypan
- blender/stick blender
- microwave steamer or bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
531
Fat
24.3g
Saturates
6.4g
Protein
11g
Carbs
65.1g
Sugars
21.2g
Fibre
1.8g
Salt
0.8g
Iron
2.4mg
Calcium
281.7mg
Calories
504
Fat
24.3g
Saturates
6.5g
Protein
11.1g
Carbs
58.5g
Sugars
17.4g
Fibre
1.8g
Salt
0.8g
Iron
2.5mg
Calcium
336.7mg
Calories
531
Fat
24.3g
Saturates
6.4g
Protein
11g
Carbs
65.1g
Sugars
21.2g
Fibre
1.8g
Salt
0.8g
Iron
2.4mg
Calcium
281.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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 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 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.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When selecting your bacon, choose one that isn’t cured using high fructose corn syrup or fructose. Bacon cured using honey is okay - honey has a small low FODMAP serving and the amount of honey used per serving of bacon should be well within low FODMAP guidelines. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon and these products are considered low FODMAP.
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).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
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: 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 alon... Read More
