These Low FODMAP Pumpkin Pancakes are soft, fluffy, and extremely easy to make, coming together in one bowl. With a hint of pumpkin flavor, and the perfect amount of pumpkin pie spices, these pancakes are SCREAMING “It’s Fall!” and they really want you to make them. 🙂 Let’s get into it, shall we?
What You’ll Need
Measuring Cups & Spoons
Large Bowl & Whisk – To mix the batter.
Large Skillet or Griddle & Spatula
Ingredients & FODMAP Content
Mostly Dry Ingredients
Fine, Blanched Almond Flour – As the base of the batter, almond flour is Low FODMAP in 1/4 cup servings, making this entire batch 3 Low FODMAP servings. I like to use Anthony’s Goods, which I buy on Amazon. I also like to use Bob Red Mill’s, which is available at most standard grocery stores.
Tapioca Flour – I like to use tapioca flour to lighten up the texture of goods with almond flour, as almond flour is dense. It is Low FODMAP in 2/3 cup servings. I most frequently use the one from Thrive Market, but I also use Bob Red Mill’s from my local grocery store and sometimes Anthony’s Goods from Amazon.
Baking Soda & White Wine Vinegar– Just a little bit of each helps the pancakes rise.
Ground Cinnamon, Ginger, Allspice & Nutmeg – The perfect combination of pumpkin pie spices. If you have pumpkin pie spice already pre-mixed, you can replace these spices with 1-1/2 teaspoons of your mixture.
Wet Ingredients
Pumpkin Puree – Canned pumpkin is Low FODMAP in 1/3 cup servings. Not all pumpkin puree is created equal! More on that in this article. Because canned pumpkin puree is actually a combination of squash, there are obvious differences in flavor, texture and water content between brands. I like to use the brand: Farmer’s Market. If your pumpkin puree seems extra watery, you can use paper towels to blot extra moisture out of the puree before adding it to your batter.
Egg – Acts as a binding element and helps the pancakes retain their rise. I have not tried making these plant-based.
Unsweetened Almond Milk – Low FODMAP in 1 cup servings. Helps to loosen the batter. You can use any plant-based milk you’d like.
Pure Maple Syrup – Adds the perfect amount of sweetness.
Refined Coconut Oil – Used for the griddle or skillet, but you can use plant-based butter or any neutral oil.
Enjoy! <3
If you try these Low FODMAP Pumpkin Pancakes, leave a star rating and a comment to let me know how you like them. Or snap a photo and tag me on Instagram, @thefodmapfactor or hashtag it #thefodmapfactor – I love to see it!
Low FODMAP Pumpkin Pancakes – Paleo, Dairy Free
Ingredients
Dry Ingredients
- 3/4 cup fine, blanched almond flour
- 1/4 cup tapioca flour
- 3/4 teaspoon ground cinnamon
- 1/2 teaspoon baking soda
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground allspice
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon fine sea salt
Wet Ingredients
- 1/2 cup pumpkin puree
- 1 large egg
- 2 tablespoons unsweetened amond milk or other plant-based milk
- 1 tablespoon maple syrup
- 1 teaspoon white wine vinegar
Other Ingredients
- refined coconut oil or butter/other neutral oil for griddle/skillet
- pure maple syrup for topping
Instructions
- Prepare skillet or griddle by heating on medium-high (about a 7/10) and add coconut oil (or fat of choice).
- In a large bowl, add all dry ingredients and whisk to distribute all ingredients. Add all wet ingredients into the large bowl and stir until just combined. Batter will be thick.
- Immediately spoon 1/4 cup of batter per pancake, using the ladle or spoon to spread the batter to about 4-5" in diameter. Batter will not bubble vigorously, but will have 1 or 2 bubbles when ready to flip, about 3-4 minutes. Cook for another 2-3 minutes on the other side. Serve immediately.
Notes
- If your pumpkin puree seems extra watery, you can use paper towels to blot extra moisture out of the puree before adding it to your batter.
Did you make this recipe?
Tag @thefodmapfactor on Instagram and hashtag it #thefodmapfactor. <3
