Low FODMAP Banana Buckwheat Pancakes feature a mixture of gluten-free rice and buckwheat flours for a fluffy pancake, lightly sweetened with banana.
I’m always looking for ways to incorporate different grains into my eating enjoyment, so I decided to try buckwheat. I’ve already made a buckwheat soba noodle recipe (see Sesame Soba Noodles with Chicken & Kale), so the next thing to try was pancakes. When I first started to create this recipe, I had the intent of using all buckwheat flour. But I quickly discovered that I didn’t like buckwheat as much as I thought I would. At least not in pancake form. They were a bit heavy and gritty. So I added some rice flour and that made it so much better. Fluffier, softer, and better tasting. Buckwheat has a very strong flavor, so the addition of the rice flour mellows it out.
I should note that I took these photos mid-recipe-development, so they look a little darker in color than the final recipe turned out. The recipe had a higher proportion of buckwheat flour, which I ended reducing for my final recipe. I was just too tired to retake the photos! If you want more of a buckwheat flavor, you can certainly use more buckwheat flour and reduce the rice flour. Just make sure the total amount of flour is 1 3/4 cup.
My Favorite Griddle
If you are wondering what that texture on the pancake’s surface is, it’s from my amazing griddle: Presto Electric Griddle with Removable Handles. I cannot recommend this griddle enough. My husband got me this griddle for my birthday a few years ago and it has been the best griddle I’ve ever owned. The textured surface really makes it nonstick and more durable – I don’t ever have to use cooking spray on it. It has yet to show any wear and tear. Storing the griddle is great. I just pop the handles in a drawer and stack the griddle upright in my cookie sheet cupboard. If you are in the market for a griddle, I highly recommend this one! And I highly recommend these Low FODMAP Banana Buckwheat Pancakes if you are looking for something a bit different for breakfast.
You may like these other low-FODMAP banana recipes from my collection:
Low FODMAP Banana Buckwheat Pancakes
Ingredients
- 1 cup brown rice flour
- 3/4 cup buckwheat flour (I like Bob’s Red Mill)
- 2 teaspoon baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1 large banana
- 1 large egg, lightly beaten
- 2 tablespoons unsalted butter, melted
- 1 tablespoon granulated sugar
- 1 teaspoon vanilla extract
- 1 3/4 cups lactose-free dairy milk, almond milk, or coconut milk
- 1/4 cup mini non-dairy chocolate chips , such as Enjoy Life (optional)
Instructions
- In a medium bowl, combine the brown rice flour, buckwheat flour, baking powder, cinnamon, and salt. Stir well.
- In a large bowl, mash the banana. Stir in the egg, melted butter, sugar, and vanilla. Whisk in the milk. Add the flour mixture and stir until well-combined and there are no lumps. Stir in the chocolate chips if using.
- Heat a griddle to 375 degrees F or large skillet over medium-low heat. Coat with nonstick cooking spray, if needed (if you have the Presto Griddle mentioned above, you probably won’t need it!). For each pancake pour about 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 if needed.
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Where is your fork from please in the first picture?! I like the vintage look of it!!
I think I got it from Pier 1 a few years ago.
I like to use oatmeal flour with the buckwheat. It softens the taste very nicely. I also use a light buckwheat I get of Amazon. Nice flavor, a little less hearty tasting.
Great idea! I will have to try oat flour.
When you state serving size, eg this recipe serve 6, is that the FODMAP limited size? Because I guarantee I’d eat way more a 1/6 of this recipe if allowed. But if the recipes on your blog are fodmap balanced to the serving size I would like to adhere to fodmap serves
Thanks for your question! The serving size is based on how much my husband and I usually eat in a sitting, but you could safely eat 1/3 of the recipe and it will still be considered low-FODMAP. This is based on the lo-fo serving size of a ripe banana (which is 1/3 of a banana). Hope you enjoy the pancakes!