Low FODMAP fluffy Pancakes

Low FODMAP fluffy Pancakes

Low FODMAP Pancakes

You’ll be thrilled to know that we’ve figured out a Low FODMAP pancake recipe that is absolutely perfect for those leisurely weekend brunches.  

This recipe is even gluten and lactose free, so it is perfect for everyone!

Small, fat and fluffy

One of the biggest disagreements my husband and I have had over the years is whether these pancakes are “American-style” or “Scotch” pancakes. I personally would call these Scotch pancakes as this recipe contains a small amount of sugar making them just that little bit sweeter. Regardless of whatever you like to call them, this recipe always produces squishy, light and fluffy pancakes.

Rice flour

Rice is FODMAP free, and therefore using rice flour is an excellent way to keep things low FODMAP (and even gluten free). Rice flour is very mild tasting so it doesn’t interfere with the flavour of the pancakes. There are other types of flour that are suitable on the Low FODMAP diet, such as quinoa flour, but we haven’t tried making pancakes with that as we haven’t been able to find it! Rice flour is usually available in most shops. But you might be able to test out other flour variants, just check out if it is suitable or not on the Monash FODMAP App and let us know how it goes in the comments.

Lactose-free milk

We used lactose-free milk for this recipe, but since it is only 140 mls split over 10 pancakes it works out to be 14 mls per pancake. This means you can get away with using normal cows milk if you were to eat a maximum of 2 pancakes and still have it be low in lactose. But lets face it, who stops after 2 pancakes? If you’re like me and have eyes bigger than your belly, then stick to lactose-free versions of milk. 

Your choice of topping

We topped our pancakes with fresh strawberries and raspberries alongside a little maple syrup and homemade strawberry sauce that you can find in our Eton Mess recipeMaybe you fancy using some peanut butter and banana with a little lactose-free whipped cream? Or how about checking out our homemade rhubarb compote recipe for something a little bit different?

Low FODMAP Pancakes

Try out these delightfully fluffy low FODMAP Pancakes
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Breakfast, Snack
Cuisine: American, British
Keyword: Low FODMAP, Pancake
Servings: 10 pancakes
Calories: 95kcal
Cost: $


  • 1 medium egg
  • 140 mls lactose-free milk
  • 150 grams rice flour
  • 2 tbsp baking powder
  • 1/2 tsp vanilla extract
  • 30 grams sugar
  • 1 tbsp oil


  • With a whisk or a fork, mix the egg, lactose-free milk and vanilla essence in a medium-sized bowl.
  • Beat in the sugar, followed by the rice flour and baking powder until you have a smooth batter.
  • Heat a large non-stick frying pan on a medium heat with 1 tbsp of mild-flavoured oil (vegetable, sunflower or rapeseed work best).
  • Using a ladel, spoon the mixture one scoop at a time slowly onto the frying pan. The batter should not spread out too much, so you should end up with nice round "palm" sized pancakes. I can usually fit about 4 pancakes at a time on my frying pan.
  • Let the pancakes fry for about 1 minute before flipping them and frying for a further 1 minute on the other side.
  • Serve either warm or cold with your choice of toppings.


The calories stated are per pancake, based on using full-fat (3%) lactose-free milk.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating