🥣 Breakfast
Rice Flour Banana Pancakes
Fluffy, gluten-free pancakes naturally sweetened with banana — no wheat flour required.
Why this recipe is FODMAP-safe
The only swap here is the flour — everything else is naturally low FODMAP.
- →Wheat flourRice flourRice flour is naturally gluten-free and FODMAP-free, and produces a light, fluffy pancake batter. Learn more →
- ✓Firm bananaAdds natural sweetness without the higher fructose levels of very ripe bananas. Learn more →
- ✓Strawberries to serveSafe up to 10 berries per serving — a perfect pancake topping. Learn more →
Ingredients
- 130gRice flourGluten-free, FODMAP-free ↗
- 2EggsFODMAP-free ↗
- 1 bananaBanana, firmChoose firm, not ripe ↗
- 150mlOat milkFODMAP-safe ↗
- 15mlMaple syrupSafe sweetener ↗
- 10mlOlive oilFor frying ↗
Method
- 1Mash the banana
In a large bowl, mash the banana until smooth.
- 2Whisk in wet ingredients
Whisk in the eggs, oat milk and a pinch of salt until combined.
- 3Fold in the flour
Add the rice flour and fold gently until a smooth, lump-free batter forms.
Key tip: Don't overmix — a few gentle folds is enough. Overworking the batter can make pancakes dense. - 4Cook the pancakes
Heat the olive oil in a non-stick pan over medium heat. Pour in small rounds of batter.
- 5Flip and serve
Cook for 2–3 minutes per side until golden, then serve with strawberries and a drizzle of maple syrup.
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