Gluten-Free Blueberry Pancakes

Making gluten-free blueberry pancakes that are gentle on your digestive system doesn’t have to be complicated. This beginner-friendly recipe takes about 20 minutes from start to finish and creates fluffy, delicious pancakes that fit perfectly into a low FODMAP diet. You’ll need a gluten-free flour blend, low FODMAP milk alternative, eggs, fresh or frozen blueberries, and basic pantry staples like baking powder and oil. Whether you’re managing IBS symptoms or cooking for someone with food sensitivities, these pancakes deliver on taste without triggering digestive discomfort. The recipe makes 8 to 10 medium pancakes, perfect for breakfast meal prep or a relaxed weekend brunch.

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Why gluten-free blueberry pancakes work for IBS

Gluten-free pancakes eliminate wheat, which contains high FODMAP fructans that trigger symptoms in many people with IBS. By using certified gluten-free flour blends, you avoid these problematic carbohydrates while still enjoying a satisfying breakfast. The switch to gluten-free also naturally removes gluten proteins that can irritate sensitive digestive systems, even in people without coeliac disease.

Blueberries are a low FODMAP fruit choice when you stick to appropriate portions. A serving of 20 blueberries (about 28 grams) stays within safe FODMAP limits during the elimination phase. They add natural sweetness, antioxidants, and fibre without overloading your system with excess fructose. This makes them ideal for adding flavour and nutrition to your pancakes without risking digestive upset.

The combination of gluten-free flour and portion-controlled blueberries creates a breakfast option that supports your gut health goals. You get the comfort of traditional pancakes without the bloating, cramping, or other IBS symptoms that wheat-based versions might cause. This recipe proves that following a low FODMAP diet doesn’t mean giving up foods you love.

Gather your gluten-free pancake ingredients

Start with 200 grams of gluten-free flour blend. Look for mixes containing rice flour, potato starch, and tapioca starch, which work well for pancakes. Avoid blends with chickpea or lentil flour, as legumes are high FODMAP. Check that your blend is certified gluten-free to prevent cross-contamination.

For liquid ingredients, measure 240 ml of lactose-free milk or a low FODMAP plant milk like almond milk (made from almonds only, no added inulin). You’ll also need 2 large eggs at room temperature, which help bind the batter and create fluffy texture. Add 2 tablespoons of a neutral oil like vegetable or light olive oil, plus 1 teaspoon of vanilla extract for flavour.

Your leavening agents include 2 teaspoons of gluten-free baking powder and a pinch of salt. These help the pancakes rise and develop that classic fluffy texture. For sweetness, add 1 tablespoon of white sugar or maple syrup. Finally, measure out 60 grams of fresh or frozen blueberries, which equals roughly 40 to 45 berries. If using frozen, don’t thaw them first.

Ingredient substitutions work well in this recipe. Swap lactose-free cow’s milk for almond, rice, or coconut milk (canned coconut milk should be diluted). Replace eggs with 2 tablespoons of ground flaxseed mixed with 6 tablespoons of water, though the texture will be slightly denser. Use any neutral cooking oil you have on hand.

Mix the gluten-free pancake batter properly

Combine your dry ingredients in a large mixing bowl. Whisk together the gluten-free flour, baking powder, sugar, and salt until evenly distributed. This step prevents clumps and ensures your leavening agents are spread throughout the batter. Take 30 seconds to do this properly.

In a separate bowl, whisk the eggs until the yolks and whites are fully combined. Add the lactose-free milk, oil, and vanilla extract. Mix these wet ingredients together until you see a uniform liquid with no streaks of egg. This takes about 20 seconds of whisking.

Pour the wet ingredients into the dry ingredients. Use a wooden spoon or spatula to fold them together with gentle strokes. Stop mixing as soon as you no longer see dry flour. The batter should look slightly lumpy, which is exactly what you want. Gluten-free flour doesn’t develop gluten, so overmixing won’t make pancakes tough like it does with wheat flour. However, excessive stirring can deflate the air bubbles from your baking powder.

Let the batter rest for 5 minutes. This allows the gluten-free flour to absorb the liquid and creates a thicker consistency. After resting, gently fold in your blueberries. Don’t stir vigorously or the berries will break and turn your batter purple. The batter should be thick but pourable, similar to yoghurt. If it’s too thick, add 1 tablespoon of milk at a time until you reach the right consistency.

Cook perfect fluffy pancakes every time

Heat a non-stick frying pan or griddle over medium heat. This temperature is crucial. Too hot and your pancakes burn before cooking through. Too cool and they spread too thin and turn out dense. Test the temperature by flicking a few drops of water onto the pan. They should sizzle and evaporate within 2 seconds.

Add a small amount of lactose-free butter or oil to the pan. Use about half a teaspoon and spread it with a paper towel to create a thin, even layer. You don’t need much because your batter already contains oil. Too much fat makes the pancakes greasy rather than golden.

Pour roughly 60 ml of batter (about a quarter cup) onto the pan for each pancake. Don’t spread the batter. Let it settle into its own round shape. You should fit 2 to 3 pancakes in a standard-sized pan. Watch for small bubbles to form on the surface and the edges to look set and slightly dry. This takes 2 to 3 minutes.

Flip the pancake when you see these bubbles and the bottom is golden brown. Use a thin spatula and flip with confidence in one smooth motion. Cook the second side for another 1 to 2 minutes. It cooks faster than the first side. The pancake is done when both sides are golden brown and the centre springs back when you gently press it. If you’re unsure, insert a toothpick into the thickest part. It should come out clean.

Transfer cooked pancakes to a plate and cover loosely with foil to keep warm while you cook the remaining batter. Wipe the pan with a paper towel and add a tiny bit more oil between batches. The pan gets hotter as you cook, so you might need to reduce the heat slightly for later batches.

Serve and store your blueberry pancakes

Serve your gluten-free blueberry pancakes warm with low FODMAP toppings. Pure maple syrup works perfectly and adds natural sweetness without FODMAPs. A small pat of lactose-free butter melts beautifully on hot pancakes. You can also try a dollop of lactose-free yoghurt or a sprinkle of icing sugar.

For digestive comfort, stick to 2 to 3 medium pancakes per serving. This portion keeps you within low FODMAP guidelines while providing a satisfying breakfast. Remember that the blueberries in the recipe are already portioned appropriately, so adding extra fresh berries on top might push you over the safe FODMAP limit. If you want more fruit, wait a few hours before eating additional portions.

Store leftover pancakes in an airtight container in the refrigerator for up to 3 days. Layer them with parchment paper to prevent sticking. Reheat individual pancakes in the microwave for 20 to 30 seconds or warm several at once in a 180°C oven for 5 minutes. They won’t be quite as fluffy as fresh, but they’re still delicious.

For longer storage, freeze the pancakes for up to 2 months. Let them cool completely, then arrange them in a single layer on a baking tray. Freeze until solid (about 1 hour), then transfer to a freezer bag with parchment paper between each pancake. This prevents them from freezing together. Reheat frozen pancakes directly from the freezer in a toaster, microwave, or oven. This makes them perfect for quick weekday breakfasts when you’re short on time.

These gluten-free blueberry pancakes prove that managing IBS doesn’t mean sacrificing the foods that make breakfast special. With simple ingredients and straightforward techniques, you can create a low FODMAP breakfast that the whole family will enjoy.