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closeup of a plate with a fluffy pancake topped with raspberries
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4.34 from 6 votes

Low FODMAP Fluffy Pancakes

Low FODMAP Fluffy Pancakes with only four staple ingredients. A delicious recipe that’s also gluten free and lactose free.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast
Cuisine: Low Fodmap
Keyword: blueberries, breakfast, brunch, pancake, raspberries, strawberries
Servings: 6 small pancakes

Ingredients

  • 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

Topping

  • 8.8 oz | 250g strawberries
  • 4.2 oz | 120g raspberries
  • 2.8 oz | 80g blueberries
  • Powdered sugar to sprinkle on top optional

Instructions

  • 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.

Video

Notes

*3 flour options:
OPTION 1 I used this Doves Farm self-raising flour. Or you can use:
OPTION 2 3.5oz |100g GF and low fodmap flour mix + 1 tsp baking powder
OPTION 3 1.75oz | 50g rice flour + 1.75oz | 50g cornstarch + 1 tsp baking powder

Registered Dietitian's Notes

Amounts 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.