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
Light, fluffy, and full of flavor. Low-FODMAP Pumpkin Pecan Pancakes are a breakfast sensation all year long. Gluten-free and IBS friendly!
- 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
- 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
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
2 Responses
They are the best
I made this this weekend and they were sensational. No changes. Just good.
Fantastic Tina!
Thank you so much for commenting. Have a great day!
~Rachel