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Low FODMAP gluten free pancakes!

Updated: Oct 6, 2022

Try our delicious and healthy ways to eat your gluten free and FODMAP friendly pancakes! By adding some protein to your pancake toppings this will help to keep you fuller for longer and maintain your blood sugar balance.

Basic Pancake Mix Serves 4

100g buckwheat or coconut flour Pinch of salt 300ml of lactose free, almond or coconut milk 30g coconut oil or melted butter 2 eggs

1. In a large bowl mix together the flour and salt. 2. Beat in the eggs; add the milk little by little until the consistency is like single cream. Stir in the melted butter or coconut oil. 3. Lightly oil a frying pan. 4. Pour in a small amount of the batter and roll it around to cover the surface. Cook until golden brown then turn over and cook the other side. Repeat until all the mixture is finished.

Banana and Coconut Pancakes Preparation time 5 minutes Cooking time 10 minutes Serves 2

2 bananas 40g coconut flour 4 eggs Pinch of salt Coconut oil 80g strawberries, chopped

1. In a bowl mash the banana. Add the eggs and 40ml of water. Mix together well. 2. In another bowl mix together the coconut flour and salt. 3. Slowly add the egg and banana mix and stir until smooth. 4. In a frying pan heat about a tablespoon of oil. Add the mix (about one cup for each pancake) and fry for about 2 minutes on each side until golden brown

Sweet topping options (for either the coconut mix or the classic pancake mix)

1 chopped banana 1 tbsp of chopped walnuts 1 tbsp maple syrup


1 tbsp blueberries 1 tbsp sour cream 1 tbsp chopped pecan nuts 1 tbsp maple syrup


1 tbsp lemon juice 1 tbsp chopped brazil nuts 1 tbsp maple syrup

Savoury topping options (to go with the classic pancake mix) Smoked salmon 1 tbsp sour cream Sprinkle of fresh chopped dill Squeeze of lemon


2 tbsp grated cheddar 100g cooked spinach leaves 1 tbsp pumpkin seeds Spread the spinach leaves on to the pancake and sprinkle over the grated cheddar. Put under a hot grill for a couple of minutes to melt the cheese then top with the pumpkin seeds.


½ tin of tuna 100g cooked spinach 2 tbsp sunflower seeds 2 tbsp grated cheddar Squeeze of lemon juice

Prepare as above, top the spinach with tuna followed by the cheese.


½ avocado cut in to thin slices 2 tbsp pumpkin seeds 1 handful of chopped cherry tomatoes cut in half. Olive oil

Lay the avocado over the pancake, top with the cherry tomatoes and pumpkin seeds. Drizzle over some olive oil


You can also add a poached egg on top to make your pancakes more substanital and add extra protein.

Adding chopped nuts and seeds are also a great way to increase your protein intake.

For those who are lactose intolerant Arla sell a wide range of lactose free dairy.


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