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Low Fodmap Pumpkin Pancakes

Low Fodmap Pumpkin Pancakes

Low Fodmap Pumpkin Pancakes – these fluffy and filling pancakes make a gorgeous brunch!
Course Breakfast
Cuisine American
Keyword gluten-free, low FODMAP, Pancakes, Pumpkin
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes


Pumpkin Pancakes

  • ¾ cup canned or fresh pumpkin puree if on a Low Fodmap diet, make fresh from Japanese pumpkin or Kent pumpkin - about 360 gms – ¾ lb. fresh pumpkin
  • 4 tbsp water
  • 280 gms – 2 cups gluten-free and low fodmap all-purpose flour
  • 2 ½ tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground ginger
  • 3 tbsp brown sugar
  • ¼ tsp salt
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 large egg
  • 500 ml – 2 cups low fodmap milk
  • 2 tbsp vegetable oil plus more for cooking

To Serve

  • 2 tbsp pumpkin seeds optional
  • 4 tbsp pure maple syrup optional
  • 40 gms – ¼ cup blueberries optional
  • 25 macadamia nuts optional


Pumpkin Puree (if needed)

  1. Peel and deseed the pumpkin before chopping into small sized pieces. Place in a microwave proof bowl with a couple of tablespoons of water. Cook on high in the microwave for 7 to 10 minutes (until the pumpkin is soft).
  2. Drain and allow to cool for a couple of minutes, before transferring the pumpkin into a blender container.
  3. Puree with water (add more if needed).


  1. Put the gluten-free low fodmap plain flour, baking soda, baking powder, cinnamon, nutmeg, ginger, salt, and brown sugar in a large bowl. Mix until well combined.
  2. In a separate bowl whisk together the low fodmap milk, egg, oil, and pumpkin puree.
  3. Combine the wet and dry ingredients and mix until smooth.
  4. Heat about a tablespoon of oil in a large non-stick frying pan on medium heat (I use oil spray). Use about ¼ cup of batter for each pancake and cook for 2-3 minutes on each side, or until the pancakes are golden brown on both sides, and just cooked through.
  5. Serve hot with pumpkin seeds, macadamia nuts, blueberries, and a drizzle of maple syrup.