Low FODMAP Protein Pancakes | FODMAP Friendly Recipe Of The Week

Posted on April 17, 2020

Who doesn’t love pancakes?

If you, like us, think a plate of FODMAP Friendly pancakes is one of the best ways to start the day, then you’ve found yourself at the right place. What’s even better about these pancakes is that they provide a good source of protein to fuel your day and keep you full until lunch time. They are also gluten free and, of course, low FODMAP.

These pancakes are served with a delicious, sticky berry compote and creamy Greek yoghurt. They are great to make in advance for school lunches or a quick and easy snack served with a spread of almond butter or peanut butter.

This recipe uses Musclegen’s FODMAP Friendly Certified Genepro Protein. Genepro is a medical grade, flavourless protein, which contains a combination of Tri-Protein and protease enzymes, providing the equivalent of 30g serve of protein with only about a 1 tablespoon serve size.

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 2 large serves (where 1 serve is low FODMAP) or 3-4 snack-sized serves

Ingredients:

  • 2 eggs
  • 1/2 cup rice flour
  • 1/2 cup buckwheat flour
  • 1 1/2 teaspoons baking powder
  • 1 serve (1-2 scoops) Genepro Protein or protein powder of your choice
  • 1/4-1/2 cup almond milk
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • Pinch salt
  • Butter or coconut oil for frying

Berry compote topping:

  • 1 cup strawberries, sliced thinly
  • 1/2 cup blueberries
  • 2 tablespoons maple syrup
  • 1/2 teaspoon vanilla
  • 1/4-1/2 cup Greek yoghurt to serve

 

Method:

  1. Place the sliced strawberries (reserving a couple of fresh strawberries for serving), bluberries, vanilla, 1 tablespoon maple syrup and 1 tablespoon water in a frypan or medium saucepan over the stovetop.
  2. Turn the heat up to medium and the berry mix starts to simmer, turn in down to a very low heat to stew, gently stir every few minutes to ensure the berries do not burn.
  3. Cook the berry mix for approximately 8 minutes or until the berries have become softer and stickier and most of the liquid has evaporated, then turn of the heat and set aside to cool.
  4. Add the flours, baking powder, Genepro protein, cinnamon, vanilla and salt to a large mixing bowl and combine.
  5. In a separate bowl, whisk the eggs and 1/4 cup almond milk well for 1-2 minutes.
  6. Make a ‘well’ in the centre of the dry ingredients in the large bowl and gradually pour the liquid mixture in to the centre, whisking well while combining the ingredients.
  7. Once the mixture is well combined, with minimal lumps, heat a large frypan over medium-high heat with 2 teaspoons butter/coconut oil.
  8. When the pan is hot and butter/oil is melted, use a 1/4 cup meaure to spoon the batter onto the pan. Tilt the pan to spread the batter and create a thinner pancake. If you pan is large enough, you may be able to cook 2-3 pancakes in one batch, add more butter/oil if required to cover the whole pan.
  9. Cook for 2-3 minutes on the first side, or until small bubbles form of the surface. Flip the pancakes  and cook on the other side for 1-2 minutes, until golden.
  10. Transfer cooked pancakes to a plate lined with paper towel and cover with a clean tea towel to keep warm while you cook the rest.
  11. Serve the pancakes topped with a few spoonfuls of berry compote, Greek yoghurt, the reserved fresh strawberries and a drizzle of the remaining maple syrup.

 

Certified Products Used In This Recipe

musclegen

 

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