Low FODMAP Pancakes with cardamom, papaya and pineapple compote

I’m excited to share my super simple recipe for deliciously buttery, gluten free and low FODMAP pancakes. Stuffed with a cardamom, pineapple and papaya compote that can be made in just ten minutes, these warm, fruity and frankly rather delightful pancakes are perfect for any breakfast morning.

After an amazing September and October travelling to three countries (food guide to Toronto coming soon!), autumn in England came with a thump. Or should I say winter? There’s Christmas ads on the TV already – how did that happen! The dark mornings suddenly appeared and I found myself craving indulgent but nourishing food that would bring a bit of sunshine to my kitchen.

These pancakes do just that. It’s a batter that can be jazzed up with any FODMAP friendly milk you like – hazelnut is also delicious – and nobody will notice that it’s gluten free. You can use any fruit you like for the compote too; I had a frozen smoothie mix in my freezer with papaya and pineapple that worked perfectly with cardamom for extra spice and warmth.

Serve these low FODMAP pancakes with a spoonful of lactose-free live yogurt for an extra bit of cool contrast and some love for your gut bugs.

FODMAP Friendly Pancakes with cardamom, papaya and pineapple compote
20 minutes
Serves 3-4


100g gluten free flour (I used FREEE by Doves Farm)
1 egg
250ml almond milk (or milk of your choice)
Butter for frying
Two handfuls of frozen papaya and pineapple
3 tablespoons light brown sugar (adjust to taste, depending on sweetness of fruit)
1/2 teaspoon ground cardamom
1/4 teaspoon salt
Lactose-free live yogurt to serve


Sieve the flour into a large bowl and make a well in the centre. Crack the egg in the middle and pour in a good splash of the milk.

Use a whisk to thoroughly combine the mixture. Once you have a smooth paste, mix in the rest of the milk, whisking all the time to ensure a smooth batter. Leave the batter to rest for 20 mins. Give a whisk again before using.

While the batter is resting, make the compote. Place a small saucepan over a medium heat and add the frozen fruit, sugar, cardamom, salt and a splash of water. Once bubbling, reduce heat slightly and use a wooden spoon to muddle and mash the fruit. Continue cooking over medium-low heat for 10 or so minutes, occasionally mashing the fruit to combine.

To cook the pancakes, heat a small non-stick frying pan with a knob of butter. When the butter starts to foam, pour a small amount of the mixture into the pan and swirl around to coat the base – you want a thin layer. Cook for a few mins until golden brown on the bottom, then turn over and cook until golden on the the other side. Repeat until you have used all the mixture, stirring the mixture between pancakes to keep it lump free and adding a little more butter for frying as you need. Serve the pancakes topped with the compote and a spoonful of lactose-free live yogurt.