BreakfastEasy

Pumpkin Spice Pancakes

Tender, golden pancakes with pumpkin puree and warming spices. The soft, cake-like texture makes these easy to digest while staying within low-FODMAP limits at 3g fiber per serving. A comforting fall breakfast many of us enjoy during remission.

Pumpkin Spice Pancakes
Total Time
25m
Servings
4
Calories
285
Fiber
3g
Protein
8g
Carbs
42g
Fat
10g
Best ForSafe for Crohn's & UC
RecoveringRemissionStricturePost-Op (Late)J-Pouch

Watch Out For

wheat flourmoderate

Contains gluten, which some IBD patients find irritating even without celiac disease

Tip: Substitute 1:1 with a certified gluten-free flour blend (rice flour, tapioca starch, potato starch base). Texture remains similar.

dairymild

Butter and milk contain dairy proteins; lactose is removed in lactose-free milk

Tip: Use coconut oil instead of butter and unsweetened almond milk or oat milk for dairy-free version.

eggsmild

Common allergen; some IBD patients report egg sensitivity

Tip: Recipe requires eggs for structure. For egg-free pancakes, look for dedicated vegan recipes.

Ingredients

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Whisk together the flour, sugar, baking powder, cinnamon, nutmeg, ginger, and salt in a large mixing bowl until evenly distributed.

    Equipment: large mixing bowl, whisk
  2. In a separate medium bowl, whisk together the lactose-free milk, pumpkin puree, eggs, melted butter, and vanilla extract until smooth and well combined.

    Equipment: medium bowl, whisk
  3. Pour the wet ingredients into the dry ingredients and gently fold with a spatula until just combined. The batter should still have a few small lumps.

    Equipment: spatula
    Tip: A few lumps are fine—overmixing develops gluten and creates tough pancakes
  4. Let the batter rest for 5 minutes while it slightly thickens. This helps create tender pancakes.

    Tip: This rest hydrates the flour and allows the baking powder to activate
  5. Heat a non-stick griddle or large skillet over medium heat until a drop of water sizzles and evaporates on contact.

    medium heatEquipment: non-stick griddle or large skillet
  6. Lightly grease the cooking surface with butter, spreading it evenly with a paper towel.

    Equipment: paper towel
  7. Pour 1/4 cup of batter onto the griddle for each pancake, leaving at least 2 inches between them.

    Equipment: 1/4 cup measure
  8. Cook undisturbed until small bubbles form across the surface and the edges appear set and slightly dry, about 2-3 minutes.

    Tip: Don't flip too early—wait until the edges look set and bubbles form across the entire surface
  9. Flip each pancake with a spatula and cook until the bottom is golden brown and the pancake feels springy when gently pressed, about 1-2 minutes more.

  10. Transfer cooked pancakes to an oven-safe plate and keep warm in a 200°F (95°C) oven while you cook the remaining batter.

    200°F (95°C)
    Tip: A low oven keeps them warm without drying out
  11. Serve immediately while still warm, topped with maple syrup and a pat of butter.

Notes

Pumpkin puree

Use 100% pure pumpkin puree, not pumpkin pie filling. Pie filling contains added sugar, spices, and often high-FODMAP ingredients. Check the label—it should only list "pumpkin."

Storage

Refrigerate leftover pancakes in an airtight container for up to 3 days. Reheat gently in a toaster or 300°F (150°C) oven to restore texture.

Freezer-friendly

Cool pancakes completely, then layer between parchment paper and freeze in a freezer bag for up to 2 months. Reheat straight from frozen in the toaster for quick weekday breakfasts.

Gluten-free substitution

Replace all-purpose flour 1:1 with a certified gluten-free flour blend (look for blends containing rice flour, tapioca starch, and potato starch). This keeps the recipe safe for celiac disease without changing texture significantly.

Dairy-free option

Swap lactose-free milk for unsweetened almond milk, oat milk, or rice milk (all low-FODMAP). Replace butter with coconut oil or vegan butter for cooking and melted into the batter.

Batter consistency

The batter should be thick but pourable, like yogurt. If it's too thick to pour smoothly, whisk in 1-2 tablespoons of milk at a time until you reach the right consistency.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches