Low FODMAP Pancakes with cardamom, papaya and pineapple compote

You can never have enough pancake options: so here are my low FODMAP and gluten free pancakes, filled with a pineapple and papaya compote and served with a spoonful of cardamom-spiked yogurt. Deliciously thin and buttery, have these for a late breakfast, lunch or dinner (or all three).

Because if you do have a sensitive gut, you STILL get to enjoy pancakes, the same as everybody else. Even better when those pancakes are dreamy and indulgent and bring a bit of tropical sunshine to your kitchen.

This batter that can be jazzed up with any FODMAP friendly milk you like – almond milk 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 a treat.

Serve these gluten free pancakes with a spoonful of lactose-free live yogurt spiked with ground cardamom, 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, plus 1 hour resting
Serves 3-4


110g gluten free plain flour
1/4 teaspoon sea salt
1 large free range egg
250ml lactose free milk (or milk of your choice)
A few tablespoons of butter for frying

For the compote:
Two handfuls of frozen papaya and pineapple
3 tablespoons light brown sugar (adjust to taste, depending on sweetness of fruit)
1/4 teaspoon sea salt

To serve:
1/2 teaspoon ground cardamom
About 200g lactose-free live yogurt


Sieve the flour into a large bowl, add the salt and make a well in the centre. Crack the egg in to 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 about an hour. Give a good 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, salt and a splash of water. Once bubbling, reduce the 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.

Stir the cardamom through the yogurt.

To cook the pancakes, heat a small non-stick frying pan with a knob of the 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 the yogurt.

I really do love seeing you lot make my recipes – don’t forget to tag me @shecanteatwhat or with #fodmapfriendlykitchen across social media.

Fluffy pancakes more your thing? Try my gluten free and low FODMAP lemon and blueberry buttermilk pancakes!