FODMAP Friendly Blueberry Pancakes

July 31, 2015

In case you missed my catch up with Kathlene from Nutrition Plus, I thought I should repost her Blueberry Pancake recipe in time for weekend breakfasts!

During the week I’m not a huge breakfast fan for a few reasons:

1) I don’t like getting up any earlier than I really have to so I can fit in a big breakfast. I start work at 8am and I’m much more of a night owl!

2) When I eat early in the morning I tend to get stomach pains so I like to have something small and then eat again around 10am.

I know this isn’t the ideal diet and you should eat a proper breakfast, but I find it is what works for me and I’m going to stick to it for now! Weekends are a different story though. If I have a little sleep in and then potter around and do a few things before making breakfast then I’m likely to whip up something like these pancakes or another favourite eggs on vegemite toast, amongst other things! So I really enjoyed last weekend when I got up a little late and made these pancakes which we had more as a brunch. I’d love to hear what your favourite breakfast is too, leave me a comment below!

FODMAP Friendly Blueberry Pancakes


150g (1¼ cups) gluten free flour

2 teaspoons gluten-free baking powder

1 teaspoon ground cinnamon

1-2 teaspoons chia seeds

2 ripe bananas, mashed

2 free range eggs, or equivalent egg replacer

200g (¾ cup) water

spray olive oil for greasing

125g (¾ cup) blueberries


1. Sift flour, baking powder and cinnamon into a bowl and make a well in the centre.

2. Mix chia, eggs, mashed banana and water together and add to dry ingredients. Fold in blueberries.

3. Stir well until batter is smooth and reaches the consistency of thin cream. If the batter is not reaching this consistency add more water.

4. Spray frying pan with oil and place over medium heat. Allow pan to get hot, then pour enough mixture so pancake is roughly 15cm in circumference.

5. When air bubbles start to present on the surface of the pancake it is ready to be turnedUse a spatula and flip the pancake over. Brown this side of the pancake and transfer to a plate.

6. Cover pancake with a clean tea towel to retain heat. Repeat with the remaining pancake batter, spraying the pan between batches.

Serve with a few extra berries and maple syrup. Enjoy!




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  • Reply Becca Fischer-Tripodi July 4, 2016 at 2:16 pm

    Hello, are all these reciepies fructose free? Maple syrup, doesnt that have fructose and same with bananas? I an fructose intolerant and trying to understand what food to eat or not to eat.

    • Reply Melissa July 4, 2016 at 3:48 pm

      Hi Becca, my recipes are fructose friendly based on the Monash Uni app guidelines. It can be pretty confusing though! Maple syrup as long as it’s pure should be ok, some of the imitation brands do have fructose. And bananas do have fructose but they also have enough glucose to make them fructose friendly. Hope that helps!

  • Reply Melissa Chatten January 24, 2017 at 12:58 am

    I’m new to gluten free products, just wondering what gluten free flour you use? Or do you use a blend?

    • Reply Melissa October 18, 2017 at 10:54 pm

      Hi Melissa, I usually use Orgran brand. They have some great products in their range. Hope that helps!

  • Reply penny May 21, 2017 at 2:38 pm

    Can you make these with flax “eggs” instead of real eggs?

    • Reply Melissa October 18, 2017 at 10:51 pm

      Hi Penny, sure could! Enjoy!

  • Reply Alisha Owner July 10, 2017 at 9:02 am

    Hi Melissa,
    Just wondering how many servings this recipe makes, and if I could substitute canned pumpkin for the bananas (my husband hates bananas and will not eat them). If substituting would still be low-FODMAP, would you think that 2/3 cup of pumpkin would be about the same amount as 2 mashed bananas?

    • Reply Melissa October 18, 2017 at 10:46 pm

      Hi Alisha, pumpkin sounds like an alternative that could definitely work! Although I’ve never tried it personally I think it would be worth a shot. Just keep in mind Jap pumpkin is more suitable than butternut and I think between 2/3 to 1 cup would be a good substitute amount.

  • Reply Helen Weinberg October 23, 2017 at 10:49 am

    Looks like you have not updated recipes to use unripe bananas. ripe are high fodmap and servings are 1/3

    • Reply Melissa October 23, 2017 at 12:57 pm

      Hi Helen, correct, servings of 1/3 cup are considered low FODMAP. As long as you don’t eat the whole batch of pancakes in the one sitting this recipe is considered low FODMAP and was provided by an accredited dietician.

  • Reply Alex December 3, 2017 at 1:33 pm

    How many pancakes does this recipe serve? (Trying to assure I don’t go over the ripe banana fodmap serving) Also will the batter stay good in the fridge say overnight?

    Thanks and excited to try!

    • Reply Melissa December 15, 2017 at 5:09 pm

      Hi Alex, good question! This serves 6-8 people. I haven’t tried keeping the batter overnight in the fridge but I don’t see if being an issue.

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