Updated on March 13, 2017
Gluten-Free, Dairy-Free, Low FODMAP Pancakes
I love pancakes, but finding a non-traditional version that doesn’t flop is a whole other story. That’s why I made these gluten-free, dairy-free, Low FODMAP pancakes with healthy fat alternatives and added fiber. I don’t eat pancakes often, as they are usually pretty heavy on my gut, but I am also a huge proponent of balance in the diet. Everyone deserves a pancake every once in a while and this recipe is the perfect indulgent satisfaction while keeping digestive health happy!I used ground chia and flax seeds as the added fiber to this recipe. I have just recently started integrating chia seeds into my diet. With a history of food allergy/sensitivity reactions, I am the biggest weeny when it comes to trying new foods, so I’m pretty proud of myself for putting my big girl pants on for this one. Flax and chia seeds are excellent sources of fiber that can so easily be added to your diet for optimal fiber intake. Grind them in a coffee grinder and keep in a jar to sprinkle on yogurt, veggies, smoothies, etc. You honestly won’t even know they are there and your gut will thank you for keeping things movin’! Flax and chia are also healthy fats, specifically omega-3’s, that we want in our diet instead of unhealthy fats such as hydrogenated vegetable oils and margarine.
Ghee is my magic wonder is this recipe that allows for it to be dairy-free. You could also substitute the ghee with coconut oil. They are both excellent healthy fat alternatives but do have quite different flavor palates. Coconut oil has a bold flavor, while ghee is more smooth and salty. Ghee is also a fairly new addition to my diet and I can’t believe how long I was holding myself out on it. It is basically liquid gold for someone who doesn’t quite tolerate dairy but still wants butter in their life. Seriously, who wouldn’t?!
Even if you aren’t gluten-free you could swap for regular flour and still get the healthy fats and fiber in this recipe. If you haven’t tried ghee before, here are a few of my favorite brands: 4th and Heart Grass-Fed Ghee Butter, Organic Valley Ghee.
Note: Not all gluten-free flours are the same, so I highly encourage you to use Bob’s Red Mill 1-1 Baking flour in this recipe. It is the most versatile and interchangeable gluten-free flour I have found yet.
HAPPY Monday! Maybe you’ll just need to make these pancakes for your next meal (even if it’s dinner).
- 1 cup gluten-free flour, Bob's Red Mill 1-1 Baking Flour
- 1 tablespoon brown sugar
- 2 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 1-2 tablespoons ground flax and chia seeds, mixed
- 1 1/4 cup coconut milk
- 3 tablespoons ghee
- 1 large egg
- Extra ghee for greasing pan
- In a large bowl, combine the flour, sugar, baking powder, salt, and ground seeds. Whisk together until incorporated.
- In a small saucepan, add the ghee and heat on low until melted, remove from heat.
- Add the milk, melted ghee, and egg to dry mix. Whisk until incorporated and batter is smooth.
- Lightly grease a large skillet, or cast iron griddle, over medium heat. Pour batter by a ladle, depending on how big you want them, and cook for about 4 minutes on both sides, or until lightly browned and crisp on the outside.
- Topping options: coconut oil, fruit, homemade yogurt, organic maple syrup, pumpkin seeds, shredded coconut, flaxseeds, cacao nibs, etc.
Xo, The Food Mermaid