Pancakes Revisited: Low FODMAP Recipe

Pancakes are a definite favorite at my house. Not only are they simple to make, easy to store for on-the-go eating, but they are also versatile. You can make a number of varieties just by swapping the flours or even adding pumpkin or bananas. The possibilities are endless! Over on Eating and Living Moderately, we’ve been discussing IBS and the use of a low-FODMAP diet to help manage symptoms. So, in celebration of IBS Awareness Month, we wanted to revisit our pancake recipe and adjust it to make it low-FODMAP-friendly! We hope you enjoy!
Ingredients:

  • 1/2 cup rice flour
  • 1/2 cup buckwheat flour (be sure to look for 100% buckwheat flour, as opposed to buckwheat pancake mix to avoid FODMAPS)
  • 2 tbsp sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 egg, lightly beaten
  • 1 cup rice milk or lactose-free milk of choice
  • 2 tsp canola oil

Method:

  1. Combine all dry ingredients in large mixing bowl.
  2. Add liquid ingredients one at a time, mixing slowly until fully incorporated.
  3. Lightly coat a skillet with canola oil spray. Heat over medium flame.
  4. Add pancake batter (we use 1/4 cup spoonfuls). Allow to cook for 2-3 minutes or until bubbles begin to form. Flip and cook for an additional 1-2 minutes.
  5. Continue until all pancakes are cooked.
  6. Serve with some maple syrup, lactose-free yogurt, and/or berries and enjoy!


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