Low-FODMAP oat and banana pancakes with macadamias

Low-FODMAP oat and banana pancakes with macadamias: soft pancakes made with banana, gluten-free oats, egg and macadamia nuts.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 10 min
• Total time: 20 min
• Calories: 380 kcal per serving
• Protein: 12 g
• Fat: 16 g
• Carbs: 45 g

Ingredients

• 1 organic egg
• 1 firm yellow banana
• 40 g fine gluten-free oats
• 30 ml lactose-free milk
• 1 splash of maple syrup (or honey)
• 15 g macadamia nuts
• 1 tsp coconut oil

Method

You’ll need: frying pan · blender · chopping board · knife · spatula

1. Blitz the oats in a blender to a fine flour. Set aside a few banana slices for later.
2. Blend the rest of the banana with the egg, milk and oat flour into a smooth batter.
3. Melt the coconut oil in a non-stick frying pan over a medium heat. Add the batter in portions and shape into pancakes.
4. Cook the pancakes until bubbles appear on the surface. Then flip them and cook until golden brown.
5. Roughly chop the macadamia nuts.
6. Serve the pancakes warm with the banana slices, the nuts and a splash of maple syrup if you like.

Good to know

These pancakes are soft, mild and pleasantly simple. They suit mornings when you want something sweet that's still down to earth.

Swaps

Banana → 80 g pumpkin purée (less sugar, often a better fit for low FODMAP) Maple syrup/honey → a little cinnamon or vanilla (flavour without extra sweetness) Lactose-free milk → unsweetened macadamia milk (creamy with a mild nutty flavour; choose one without seed oils) Coconut oil → ghee (buttery flavour, good for frying)

Allergens

Contains egg, milk (lactose-free milk is still milk) and tree nuts (macadamias). Use oats labelled gluten-free – other oats contain gluten. Usually suits children well if the nuts are served in an age-appropriate way (chopped); no honey for babies under one. The ingredients are fine in pregnancy as long as the egg is cooked right through.

Frequently asked questions

Are oats suitable for a low-FODMAP diet?

Often yes, as long as the portion stays moderate – and for a gluten-free dish, use oats labelled gluten-free. Oats contain beta-glucans, a type of soluble fibre.

Why a firm yellow banana rather than a very ripe one?

Ripeness changes the make-up of the carbohydrates. On a low-FODMAP diet, a firmer yellow banana is usually a better choice than a very ripe, heavily speckled one.

What do macadamia nuts provide?

Macadamias mainly contain monounsaturated fats and also bring some thiamin, copper and manganese. Compared with other nuts, they're quite mild and fairly low in carbs.

Honey or maple syrup – which suits low FODMAP better?

Maple syrup is usually the better fit for low FODMAP. Honey contains more fructose, so it's often limited on a low-FODMAP diet.

Which nutrients does the egg add to these pancakes?

The egg provides protein plus choline, vitamin B12, selenium and some vitamin D. Choline is found naturally in egg yolk.