Low FODMAP Fluffy Pancakes with only four staple ingredients. A delicious recipe for a special breakfast that’s also gluten free and lactose free.
In times like these it’s good to enjoy some simple pleasures in life. One of these pleasures is definitely a good breakfast, preferably in bed, with everything we are entitled to.
And just because we’re on the low FODMAP diet, doesn’t mean we have to satisfy ourselves with less than a delicious, nutritious and beautiful breakfast. Now we do have some food restrictions, and this is why these Low FODMAP Fluffy Pancakes topped with the right amount of berries are a game changer.
What’s the origin of these fluffly pancakes
This recipe comes from Japan. These japanese pancakes are normal pancakes made with whipped egg whites. This is why they are also called soufflé pancakes. The result is a light and airy pancake, taller than the regular ones.
What’s in these Low FODMAP Fluffly Pancakes
These low FODMAP fluffy pancakes call for 4 basic ingredients: eggs, sugar (I used brown but you can use any except coconut), lactose-free milk and self-raising gluten-free flour (always check if it is also low FODMAP). Self-raising or self-rising flour is no less than a mixture of gluten-free flours and baking powder. I use it a lot for baking as it saves time. But you can simply do it yourself. See recipe notes.
My favorite topping for these pancakes are strawberries, raspberries and blueberries (check save serving size of these last two to avoid excess fructans).
How to make Fluffy Pancakes
The first secret to make the best fluffly pancakes is to whip your egg whites until soft peaks form. The second is to carefully layers each spoon of dough. You can see how to do it in this comprehensive video with step-by-step instructions:
And for more special breakfast ideas, check out these three recipes:
Low FODMAP Fluffy Pancakes
- 3.5 oz | 100g self-rising gluten-free flour*
- 2 eggs
- 2 tbsp sugar
- 3.4 fl oz | 100ml lactose-free milk
- Butter or coconut oil to grease the pan
- 8.8 oz | 250g strawberries
- 4.2 oz | 120g raspberries
- 2.8 oz | 80g blueberries
- Powdered sugar to sprinkle on top optional
- Separate egg yolks from whites, beat egg whites until soft peaks form and set aside.
- In a bowl, with an electric mixer, beat the egg yolks with the sugar for two minutes or until you get a bubbly texture.
- Add the milk and beat until combined.
- Add the flour and mix well.
- Add the whipped egg whites and fold with a spatula in circular movements until the egg whites disappear completely.
- Place a large, non-stick frying pan on the smallest heat source, on maximum heat and grease it generously.
- Reduce the heat to a minimum and make the first pancake of approximately 5 inch | 12cm in diameter with 3 tablespoons of the dough, slowly adding in layers and in circular movements, one tablespoon at a time. Repeat the process with the remaining pancakes. You should be able to do 3 at a time, for a total of 6.
- Cook 2 to 3 minutes and add another tablespoon of the dough, making a layer on top. Cook for 5 minutes, flip and cook another 5 minutes.
- Top with berries, sprinkle with powdered sugar (optional) or with your favorite low FODMAP topping.
Registered Dietitian's NotesAmounts allowed in the low FODMAP diet:
- raspberries - 60g (fructans)
- blueberry - 40g (fructans).
- strawberries do not have FODMAPs.
Safe portion in the low FODMAP diet all pancakes are safe in terms of FODMAP. Regarding fruits, there may be an accumulation of FODMAPs, since both blueberries and raspberries have the same FODMAP (fructans). To avoid the accumulation of fructans from raspberries and blueberries, the safe dose is 1/3 of their quantity, therefore, you should not eat more than 1/3 of the fruit.