Recipes

Low FODMAP Pancakes with Maple & Strawberries – Fluffy, Easy & IBS-Friendly

These nutty pancakes are fluffy but sturdy, perfect for brunch. Naturally gluten-free and dairy-free, with a maple-strawberry topping that feels indulgent but plays nice with your gut.

Medium

Elimination

25 min

Vegan

Ingredients

For the Pancakes:

1 cup gluten-free all-purpose flour (choose one without inulin or high-FODMAP gums)
1 tbsp sugar (or maple sugar)
1 tsp baking powder
1/4 tsp baking soda
Pinch of salt
3/4 cup lactose-free milk (like Lactaid, or almond milk if tolerated)
1 large egg
2 tbsp garlic-free, plain vegetable oil or melted lactose-free butter
1/2 tsp vanilla extract (pure)

For the Toppings:

1/2 cup fresh strawberries, sliced (low FODMAP up to 65g per serve)
2 tbsp pure maple syrup
Optional: lactose-free whipped cream, fresh mint

‍

This brunch star is as kind to your belly as it is to your cravings. Buckwheat flour brings earthiness, strawberries bring brightness, and maple syrup... well, it just makes life better.

Ingredients

1 cup buckwheat flour
1 tbsp chia seeds soaked in 3 tbsp water
1 cup almond milk (unsweetened)
1/2 tsp baking soda
1 tsp cinnamon
Fresh strawberries & maple syrup, to top

Instructions

Mix dry ingredients in one bowl, wet in another.
Combine and stir until just mixed. Let sit for 5 mins.
Heat a pan, add batter in small rounds, cook 2–3 mins per side.
Serve stacked with berries and a drizzle of maple syrup.

Why It Works

Totally free from gluten and dairy, this recipe avoids all major FODMAP triggers while feeling cozy.

FODMAP Focus

This is an elimination phase recipe — every ingredient is safe, calm, and balanced.

Last updated:

March 30, 2025

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