Low FODMAP · Recipes

Sunday Pancakes {Gluten Free, Lactose Free, FODMAP Friendly}

Sunday Pancakes | Gluten Free, Lactose Free, Low FODMAP {In Our Gumboots}When I was little my family started a weekly tradition of “get-your-own” Sunday night dinners. It was the one night each week when we all got to eat something different. Usually, it was something quick and easy to throw together after a busy weekend but it was always something a wee bit special! For me, it was pancakes! And, with a very basic recipe my mum taught me {flour, salt, milk and egg}, I was able to whip them up from a very early age. But in my late teens the first signs of food intolerances reared their ugly heads and pancakes and I quickly fell out of love.

Sunday Pancakes | Gluten Free, Lactose Free, Low FODMAP {In Our Gumboots}

Over a decade later, I finally pinpointed all of my food intolerances and suddenly foods that I had avoided for years were back on my radar! Starting with pancakes! However, the biggest challenge {apart from making them gluten free, lactose free and low FODMAP} was to find a recipe that didn’t leave me feeling like I’d eaten a piece of cardboard or a dry dish sponge! One day, after scouring the internet and discovering various recipes containing strange and interesting ingredients, I decided to go back to basics. My aim was to make a basic pancake recipe and substitute the ingredients for FODMAP friendly alternatives that I already had in my pantry. I cooked, I tasted, I tweaked and finally came up with a recipe that was similar to my mum’s original recipe from the 80s!

Sunday Pancakes | Gluten Free, Lactose Free, Low FODMAP {In Our Gumboots}A super simple, gluten free, lactose free, low FODMAP pancake that was light, fluffy and absolutely delicious! Now, I’m not one for cooking {in fact I hate it with a passion} but this recipe is so yummy I thought I’d share it on my blog in the hopes that fellow “Low FODMAPers” & “IBS Adventurers” can find some delight in a pancake just for them!

1 ½ cups gluten free self-raising flour {I like to use the Woolies “Free From Gluten” range}
1 tbsp caster sugar
1 egg
320ml lactose free milk {I prefer Liddells; it’s sweet and not too thick}
Lactose free butter for frying

1. Sift flour and sugar together.
2. Whisk egg and add it to the dry ingredients.
3. Add milk and whisk all ingredients to create a smooth consistency.
4. Melt a small amount of lactose free butter in a frying pan and cook on medium heat until pancake forms bubbles. Flip and cook for another minute. If your pancake is not forming bubbles you may need to thin out the mixture with a splash more milk.
5. Serve with your favourite topping or fresh fruit.
A sprinkle of lemon and sugar makes a yummy summer alternative!

*Please note: If you love to douse your pancakes in maple syrup check the ingredients first. Although maple syrup is often approved for low FODMAP diets, it can contain gluten which may not suit your level of tolerance.
Sunday Pancakes | Gluten Free, Lactose Free, Low FODMAP {In Our Gumboots}
This pancake recipe has been such a huge hit in our household that everybody enjoys them whether they’re “Low FODMAPers” or not! Which gives me the added bonus of not having to cook two separate recipes for everyone to have a special pancake treat! These pancakes are so loved they are requested more often than on a lazy Sunday morning and I’m more than happy to oblige!


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