Low-FODMAP & Gluten-free Pumpkin Pecan Pancakes

I love fall. The change in season to a crisper, lighter air. The burst of color with beautiful leaves. And, of course, the warmth infused in foods, with richly spiced flavors. 

Pumpkin recipes are one of my personal faves. I have never had a pumpkin inspired dish that I have not enjoyed! Both savory and sweet, the options are endless.

Of late, I was brainstorming new ideas for the blog, and I wanted a breakfast/brunch/morning theme. Pancakes were an obvious choice.  I have recipes for blueberry pancakes, lemon ricotta pancakes, potato pancakes, even a four flavor sheet pan pancake. But none with pumpkin! Who doesn’t love pumpkin pancakes with some warmed maple syrup?

So I made extra-special low-FODMAP Pumpkin Pecan Pancakes. They may be the BEST pancakes you have ever had. I use a little sugar, some half-and-half milk (lactose-free), and avocado oil in the batter for richness and flavor. Then I add chopped, toasted pecans for that awesome texture.  They don’t even need syrup!

If you prefer to use another mix-in (like semisweet chocolate chips), they would be delicious too.

Serve my low-FODMAP Pumpkin Pecan pancakes over your Thanksgiving holiday, or any weekend during the year.  

For other low-FODMAP Pumpkin inspiration- see my Best Low-FODMAP Pumpkin recipes.

Or for low-FODMAP Breakfast inspiration, see my Best Low-FODMAP Breakfast Recipes.

You may also love:

• Amazing Low-FODMAP Pumpkin Bread or Muffins
• Low-FODMAP Pumpkin Pie 
• Low-FODMAP Banana Chocolate Chip Bread or Muffins
• Low-FODMAP Sheet Pan Baked Pancake (4 toppings)
• Low-FODMAP Oatmeal Raisin Muffins
• Low-FODMAP Maple Cinnamon French Toast Casserole

Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP & Gluten-free Pumpkin Pecan Pancakes

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Light, fluffy, and full of flavor.  Low-FODMAP Pumpkin Pecan Pancakes are a breakfast sensation all year long.  Gluten-free and IBS friendly!

• Author: Dr. Rachel Pauls
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 6–8 servings 1x
• Category: Breakfast, Entree
• Method: Cooking
• Cuisine: American
• Diet: Gluten Free

Ingredients

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• 16 ounces (453 g) gluten-free Bisquick, or other low-FODMAP, gluten-free pancake mix (1 box; About 2.6 cups)
• 3 tablespoons granulated sugar
• 1 tablespoon cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon salt
• 1/4 teaspoon ground allspice
• 1/4 teaspoon ground cloves
• 3/4 cup (200g) canned pure pumpkin
• 1 cup lactose-free half-and-half
• 1 cup lactose-free whole milk, plus to consistency
• 2 tablespoons melted butter or avocado oil
• 2 large eggs, lightly beaten
• 1 teaspoon vanilla extract
• 3/4 cup (90g) chopped pecans, plus for sprinkling*
• 4 tablespoons canola oil or other preferred oil for frying
• Maple syrup, whipped cream, chopped pecans, for serving

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Instructions

• Toast your pecans in a 350F oven for about 10 minutes, or else heat your skillet over medium and allow them to toast for about 5 minutes.  Watch so they don’t burn.  Remove from heat and turn off the stovetop
• In a large bowl, whisk together the GF Bisquick or alternative, sugar, cinnamon, ginger, nutmeg, salt, allspice, and cloves
• In a separate bowl, whisk together the pumpkin, lactose-free half-and-half and low-FODMAP milk, butter or avocado oil, eggs and vanilla extract until smooth
• Stir the wet ingredients into the dry ingredients, add low-FODMAP milk to your preferred consistency, then add the toasted pecans
• Heat your large nonstick skillet or griddle over medium heat
• Add your oil and then begin to cook the pancakes, using about 1/3 cup batter for each
• Brown on one side, then flip and allow to continue cooking, adding oil as needed to the skillet
• Remove to a warm plate and continue until all the batter is gone
• Serve pancakes hot, adding maple syrup, whipped cream or other desired toppings

Notes

• Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on the ingredients at time of posting
• I used Gluten-free Bisquick for the recipe, it contains low-FODMAP ingredients
• Low-FODMAP milks include lactose-free, almond milk, hemp milk
• For a dairy-free option, use canned coconut milk instead of the lactose-free half and half
• Canned coconut milk is low-FODMAP in 1/4 cup servings
• Canned pumpkin is low-FODMAP in 1/3 cup (75g) servings
• Pecans are low-FODMAP in 30g servings
• Yield: About 14 pancakes