Monday, October 7, 2013

Versatile Low-FODMAP Pumpkin Pancakes

Gluten-Free Pumpkin Pancakes  |  Delicious as it Looks

My mind has been like a sponge lately. I started a new civil engineering job about three weeks ago and my brain has been soaking up all this new information. I haven't worked in civil engineering for six years and it's all starting to come back to me, plus I have had to learn a ton of new updates and insights. It's stressful, but I'm enjoying it.

I have all these recipes and photos ready to post, but when I sit down to write a blog post, my mind is a complete blank. You will have to forgive me and my sparseness of blog posts as of late. I am on overload. It's Saturday morning as I write this, although I probably won't get this posted until Monday, and I'm feeling a little more like writing and sharing. I'm feeling stuff flow out of me again.

I love the comic strip F Minus. It's full of randomness, my favorite type of humor. This one I found particularly funny. After being on Pinterest too much, I'm kind of sick of the whole "everything pumpkin!" thing. Or maybe I'm sick of Pinterest. We get it, everyone loves fall and pumpkins and apple cider, blah, blah, blah. But I'm just as guilty as everyone else. I love autumn and all things pumpkin too. I even have a pin board titled "Leaves & Pumpkins." So I guess I'll contribute to the pumpkin madness even more with these pumpkin pancakes.

Gluten-Free Pumpkin Pancakes  |  Delicious as it Looks

These pancakes are very versatile in that you can use any kind of protein flour or combination of you wish. In gluten-free baking, protein flours are the ones with protein in them, such as rice, sorghum, and quinoa (as opposed to the starches like tapioca, potato and cornstarch.) I created these pancakes so I could use any type of flour I have in the pantry at the time, or for whatever flour I'm tolerating at the time. So not only are these pancakes delicious, they are flexible!

Pumpkin Pancakes
Low-FODMAP, Gluten-Free
makes 8 pancakes (serves 3 - 4)
Gluten-Free Pumpkin Pancakes  |  Delicious as it Looks


2/3 cup rice, sorghum, oat, or quinoa flour (or a combination!)*
1/3 cup tapioca flour
2 tablespoons sugar
1 teaspoon gluten-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1/8 teaspoon cloves
1/8 teaspoon salt
2 eggs
1/2 cup lactose-free milk or almond milk
1/3 cup pumpkin puree
2 tablespoons butter, melted and slightly cooled


  1. In a large bowl, combine the flours, sugar, baking powder and soda, cinnamon, nutmeg, ginger, cloves and salt. Blend well.
  2. In a medium bowl, lightly beat the eggs. Add the milk, pumpkin puree and melted butter. Stir until smooth.
  3. Pour the egg mixture into the flour mixture. Stir well, until there are no lumps. Let batter thicken for several minutes. Add more milk if needed to achieve desired consistency.
  4. Heat a griddle to 375 degrees F or large skillet over medium-low heat. Spray with nonstick cooking spray. For each pancake pour a scant 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle or skillet as needed.

*Be sure to measure flour correctly: Lightly spoon flour into the measuring cup until heaping, then level off with the back of a knife.

Recipe and Post Updated 03/13/2016: The original recipe included amaranth flour as a suggestion of a type of flour to use. However, Monash recently discovered that amaranth is high in FODMAPs. This recipe will still work great with rice, sorghum, oat, or quinoa flour!


  1. These are so delicious! Do you think that this batter would do well for muffins?

    1. Glad you like them! I haven't tried as muffins, but I do have a pumpkin muffin recipe you could try:

  2. I've had IBS for years but I am new to the FODMAP diet and this is the first recipe than I ever tried with anything other than wheat flour. I tried sorghum for variety. The batter seemed thick even though I added a bit more milk, but it spread nicely on my griddle. The pancakes were fluffy and flavourful. A great recipe FODMAP or otherwise! I look forward to trying more of your recipes.

    1. Thanks for trying the recipe and I'm glad you liked it!

  3. Hi Dianne, I just got your cookbook today and found this site. Is there a way I can subscribe? I don't see a subscribe button.