Low FODMAP Pumpkin Pie Pancakes
Autumn-spiced pancakes with real pumpkin puree. Warm cinnamon, nutmeg, and ginger flavors make every bite taste like pumpkin pie.
Instructions
- 1
In a small bowl, whisk the pumpkin puree and eggs until well combined.
- 2
In a medium bowl, whisk together the flaxseed, buckwheat flour, baking powder, pumpkin pie spice, and salt.
- 3
Fold the wet ingredients into the dry ingredients until just combined.
- 4
Heat a large nonstick skillet over medium-high heat. Spray with cooking spray.
- 5
Spoon the batter in scant 1/4 cup amounts onto the heated skillet.
- 6
With the back of a spoon, spread the batter thin since these pancakes are denser.
- 7
Cook for about 3 minutes until bubbles form on top.
- 8
Flip and cook for another 3 minutes until browned on the other side.
- 9
Repeat with remaining batter.
- 10
Serve warm with maple syrup and pecans if desired.
FODMAP Notes
Canned pumpkin is low FODMAP at 1/4 cup per serving. This recipe portions pumpkin appropriately across 4 servings. Buckwheat is naturally gluten-free and low FODMAP despite its name. Avoid pumpkin pie filling which contains high-FODMAP ingredients.
Tips
- 💡 Use 100% pure pumpkin, not pumpkin pie filling
- 💡 Make your own pumpkin pie spice with cinnamon, ginger, nutmeg, and allspice
- 💡 Top with lactose-free whipped cream
- 💡 Drizzle with maple butter for extra decadence
Recipe Notes
These grain-light pancakes get their structure from eggs and pumpkin rather than flour. The result is a protein-rich, satisfying breakfast with all the flavors of fall.
Substitutions
- Pumpkin: Butternut squash puree
- Flour: Oat flour or rice flour
- Spice: Individual spices if you don’t have pumpkin pie spice
Storage
- Refrigerator: Keeps 3 days
- Freezer: Freeze up to 2 months
- Reheating: Toast or warm in a dry skillet
FODMAP Stacking Note
One serving (3 pancakes) is low FODMAP. Pumpkin portions are measured for safety.
Related Recipes
- Low FODMAP Fluffy Pancakes with Walnuts
- Low FODMAP Banana Pancakes
- Low FODMAP Pumpkin Soup