FODMAP friendly rice flour pancakes oh yeah

These babies are fluffy, delicious, possibly even good for you and of course, FODMAP and gluten free. If you missed why I'm avoiding FODMAPs, wondering what the fark FODMAPs are and why I keep shouting them at you, please read my previous post on the topic here.

The tricks to perfecting these pancakes are:

  • Stir until only just combined - don't overdo it or they'll come out tough and rubbery.
  • Add lots of spice. I like cinnamon. You could also try cardamom. I find brown rice flour on its own a little strong to taste, so the spices add a nice aroma.
  • Use over-ripe bananas and don't mash them too well. Banana lumps are good. You could replace with berries.
  • You can replace the dairy milk with nut milk if you wish.

Brown rice flour & banana pancakes




Wilfred trying to get the pancakes into his doggy gob.


makes approximately 10 or so small pancakes

1 & 1/2 cups brown rice flour
1/4 tsp salt
1 tsp baking powder (I use gluten free)
2 free range or organic eggs, beaten
3/4 milk (I use lactose free)
2 overripe bananas, roughly mashed
coconut oil or butter, for frying

Mix all dry ingredients together and set aside.

Mix all wet ingredients together.

Combine the dry and wet ingredients until just combined.

Heat oil or butter in a small pan. The mixture will be quite thick, so drop in spoonfuls of it and spread it out a little with the back of the spoon to form small pancakes. I used one soup-spoonful of mixture per pancake. Fry until golden on both sides.

Serve warm with more banana, jam, maple syrup or whatever tickles your fancy.

P.S awful photo to the left but I included it just to demonstrate the height these pancakes can achieve (in two ways, get it??) (Wilfred's in there again)

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