Gluten-Free Pumpkin Spice Pancakes

Making gluten-free pumpkin spice pancakes that work for IBS doesn’t mean sacrificing flavour or texture. These pancakes combine the warm spices of autumn with ingredients that won’t trigger digestive symptoms. You’ll create fluffy, satisfying pancakes that are both low FODMAP and gluten-free, perfect for a weekend breakfast or meal prep.

This recipe works for beginners and takes about 30 minutes from start to finish. You’ll need basic kitchen equipment and ingredients available at most supermarkets. The result is a stack of golden pancakes with authentic pumpkin spice flavour that fits within your dietary needs.

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Why gluten-free pumpkin spice pancakes work for IBS

Traditional pancakes contain wheat flour and dairy, both common IBS triggers. These gluten-free pumpkin pancakes use carefully selected ingredients that are gentle on sensitive digestive systems whilst delivering the cosy flavours you expect from fall breakfast recipes.

The gluten-free flour blend replaces wheat without the bloating and discomfort many people experience. Pure pumpkin puree adds natural sweetness and moisture whilst being low FODMAP in appropriate portions. The spice blend uses cinnamon, ginger, and nutmeg, all safe for IBS when used in typical amounts.

Lactose-free milk alternatives work perfectly in this recipe, making these truly digestive-friendly pancakes. You’re following the elimination diet principles without feeling restricted. These IBS-friendly pancakes prove that managing symptoms doesn’t mean giving up comfort foods.

Gather your ingredients and tools

For the pancake batter, you’ll need 200g gluten-free flour blend (look for blends containing rice flour, potato starch, and xanthan gum), 2 tablespoons sugar, 2 teaspoons baking powder, 1 teaspoon cinnamon, half a teaspoon ground ginger, a quarter teaspoon nutmeg, and a pinch of salt.

The wet ingredients include 240ml lactose-free milk or almond milk, 120g pure pumpkin puree (not pumpkin pie filling), 2 large eggs, 2 tablespoons melted coconut oil or lactose-free butter, and 1 teaspoon vanilla extract.

Essential tools include two mixing bowls (one large, one medium), a whisk, measuring cups and spoons, a non-stick griddle or large frying pan, a ladle or measuring cup for portioning batter, and a spatula for flipping.

If you need substitutions, replace eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg, let sit for 5 minutes). Swap the sugar for maple syrup if preferred. Different gluten-free flour blends work, but avoid those with chickpea flour as it’s high FODMAP.

Mix the perfect gluten-free pancake batter

Combine your dry ingredients in the large bowl. Whisk together the gluten-free flour, sugar, baking powder, cinnamon, ginger, nutmeg, and salt until evenly distributed. This prevents spice clumps and ensures even flavour throughout your low FODMAP pancakes.

In the medium bowl, whisk the eggs until slightly frothy. Add the lactose-free milk, pumpkin puree, melted oil, and vanilla extract. Whisk until smooth and the pumpkin is fully incorporated. The mixture should be uniform in colour without streaks.

Pour the wet ingredients into the dry ingredients. Stir gently with your whisk until just combined. Small lumps are fine and actually preferred. Overmixing gluten-free batter makes pancakes dense and gummy rather than fluffy. Stop stirring as soon as you no longer see dry flour.

Let the batter rest for 5 minutes. This allows the gluten-free flour to absorb the liquid properly, resulting in better texture. The batter should be thick but pourable, similar to regular pancake batter. If it’s too thick, add milk one tablespoon at a time.

Cook fluffy pumpkin pancakes on the griddle

Heat your griddle or pan over medium heat. Test the temperature by sprinkling a few drops of water on the surface. They should sizzle and evaporate within 2 seconds. If they disappear instantly, the heat is too high.

Lightly grease the cooking surface with coconut oil or cooking spray. Use a ladle to pour about 80ml of batter per pancake, spacing them apart so they don’t touch. The batter will spread slightly but should hold a round shape.

Watch for bubbles to form on the surface of each pancake. When bubbles appear across the entire top and the edges look set (about 2 to 3 minutes), it’s time to flip. The underside should be golden brown. If it’s dark brown or burnt, reduce your heat.

Flip each pancake carefully with your spatula. Cook for another 1 to 2 minutes on the second side. The pancake should feel firm when gently pressed and spring back slightly. These FODMAP-friendly breakfast pancakes cook faster on the second side.

Troubleshoot common pancake problems

Pancakes falling apart when you flip them means the batter is too thin or you’re flipping too early. Add more gluten-free flour (1 tablespoon at a time) to thicken the batter. Wait until you see plenty of bubbles and the edges are completely set before attempting to flip.

If pancakes are burning on the outside but raw inside, your heat is too high. Reduce to medium-low and give each side more time. Gluten-free pumpkin spice pancakes need gentler heat than wheat-based versions because they take longer to cook through.

Dense, heavy pancakes result from overmixing or using old baking powder. Check that your baking powder is fresh by testing it in warm water (it should fizz vigorously). Mix the batter just until combined, leaving some small lumps.

Different gluten-free flour blends absorb liquid differently. If your first pancake doesn’t turn out right, adjust the batter. Add more milk if it’s too thick to pour easily. Add more flour if it spreads too thin on the griddle. At high altitude, you might need slightly less baking powder and a bit more liquid.

Serve and store your pumpkin spice pancakes

Top these lactose-free pumpkin pancakes with pure maple syrup for a classic choice. Lactose-free butter adds richness without digestive upset. Small portions of blueberries or sliced strawberries are low FODMAP options that complement the pumpkin spice flavour.

Keep finished pancakes warm whilst cooking batches by placing them on a baking sheet in a 90°C oven. Cover loosely with foil to prevent drying out. They’ll stay warm and fluffy for up to 20 minutes without overcooking.

Store leftover pancakes in an airtight container in the refrigerator for up to 4 days. Stack them with small pieces of baking paper between each pancake to prevent sticking. This makes it easy to grab just one or two for quick breakfasts.

Freeze pancakes for longer storage (up to 3 months). Let them cool completely, then arrange in a single layer on a baking sheet and freeze until solid. Transfer to a freezer bag, removing as much air as possible. Reheat frozen pancakes in the toaster or microwave (30 seconds per pancake) until warmed through.

You’ve now mastered a digestive-friendly version of a seasonal favourite. These gluten-free pumpkin spice pancakes prove that following a low FODMAP diet doesn’t mean missing out on comforting autumn flavours. The techniques you’ve learnt work for other gluten-free pancake variations too. Experiment with different spice combinations or try adding a tablespoon of ground flaxseed for extra nutrition. Keep this recipe in your regular rotation for mornings when you want something special that won’t upset your stomach.