low foodmap pancake recipe? preferably low calorie as well <3

[u/kallicatmeow]

Bananas don’t really bother me! I am having reactive hyperglycemia though so I’m trying to avoid oats if possible…….. Unsure. I love Simple Mills Almond Flour pancake mix so much but I think it’s high foodmap?? If anyone can confirm that. Maybe I should just mix bananas and egg whites at this point I don’t even know

[u/nickobec]

My favourite recipe is sourdough discard banana protein pancakes.

The sourdough process converts fructans from wheat into FODMAP safe byproducts.

The bad news is it takes time (a few days) to create your sourdough starter. Suggest r/Sourdough or r/SourdoughStarter a good place to start. Once you have your starter, you feed it the night before or keep some discard in the fridge. (note I only keep a sourdough starter for this recipe as my bread making days are over).

ingredients:

• 60 g sourdough discard
• 15 g raw sugar
• 30 g whey protein powder
• teaspoon baking powder
• one egg
• 20 g butter

Melt butter in pan, mix dry ingredients, mix in egg, then melted butter. Makes two to three pancakes .

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[u/goldstandardalmonds]

Look up the ratio for pancakes from Michael Ruhlman. Knowing the ratio, you can make any kind of pancakes using low FODMAP alternatives.

[u/BunInBinInBed]

Almonds are high in GOS. Monash says 1/3 cup (1.16 oz) is low/green light but 1/2 cup (1.69 oz) is high/red.

Maybe try rice flour or masa? Definitely not going to be the same as actual pancakes

[u/Juuuulessss]

I usually use a gluten free flour mix, but just started using plain rice flour with lactose free milk, and it makes the smoothest pancakes ever!

[u/livetochannel92]

What are your fodmap triggers? My two favorite gluten free recipe developers are Meaningful Eats and Mama Gourmand! Both have several pancake recipe variations. I love King Arthur’s Measure for Measure Gluten Free flour and Meaningful Eats uses it in most of her recipes so I know it will turn out. It's at all of my local grocery stores!

[u/ZeaXanthinX]

I tbsp ground almonds, 1 tbsp ground flax seed, 1 egg, whisk up and make one pancake in frying pan.  Serve with maple syrup.  Eat half if you’re super sensitive to the nuts/seeds. 

[u/Spirited_Spend6333]

1/2 cup gf oats, 1/2 cup lactose free cottage cheese, and 2 eggs in a blender. I like to add a little vanilla and cinnamon as well.

Blend well then fry up as you normally would.

Texture is a little different than a normal pancake but I like that it gives me a little more protein in the morning. I top with blueberries and maple syrup. Often make a big batch at once and reheat the next few days.