Pumpkin Pancakes | Gluten Free, Low FODMAP

Oh my, these pumpkin pancakes are pretty wonderful. Who doesn’t want to get some extra veges in to their kids at breakfast?! This is the most delicious way to start the day, whether it be a lazy Sunday, or a weekday where a nutrition packed breakfast will see your family through a hectic day. And yes, free range streaky bacon and organic maple syrup absolutely qualify as nourishing!

Pumpkin Pancakes


10 to 12 (1/4 cup volume)


  • 1/2 cup puréed Jap pumpkin (5 to 6 frozen cubes; see Notes)
  • 1 tbsp macadamia oil
  • 1 free range egg
  • 1/2 cup lactose free milk (or water)
  • 3 tbsp organic brown or rapadura sugar
  • 1 tsp ground cinnamon
  • 1/4 tsp freshly ground nutmeg
  • 1/2 cup tapioca flour
  • 1/2 cup maize flour
  • 1/2 cup white rice flour
  • 2 tsp baking powder
  • 1/4 to 1/2 cup coconut oil (or macadamia oil) to fry


  1. Blend pumpkin purée, oil, egg, milk (or water) in a food processor
  2. Add sugar, cinnamon and nutmeg, blend briefly to combine
  3. Add flours and baking powder, blend until combined
  4. Over medium to low heat, heat a small amount of oil in large fry pan
  5. Add 1/4 cup worth of pancake batter for each pancake (you may fit several at once, depending on the size of your frypan, allowing room for the batter to spread out)
  6. Fry for several minutes until bubbles start to appear in the batter on top. Carefully flip over and cook for several minutes on the other side until brown. Remove from pan. Repeat until batter is used up.
  7. Serve with fruit (bananas, berries), cream or yoghurt, bacon and maple syrup!


  • Please refer to the Monash Uni app for details and updates on pumpkin varieties and their FODMAP levels. Japanese (or Kent) pumpkin is low, whereas Butternut pumpkin is considered medium in some areas.
  • I cook and purée 1/4 to 1/2 pumpkin, then freeze in ice cube trays (that I reserve for food use only) then once frozen, transfer the cubes to a freezer proof container. You can easily add puréed pumpkin to risotto, casseroles or muffins, or defrost enough to make these pancakes!
  • You can use 1.5 cups GF plain flour (premix from supermarket) but the gums can make it thicken up, so more water or milk may be required.
  • I buy tapioca flour in bulk from Honest to Goodness. I buy maize flour from health food store or my fruit and veg store. I use glutinous rice flour, found in the ‘Asian foods’ aisle of the supermarket, or from Asian grocery stores. It is finer & less grainy that other rice flours, but does not contain gluten. You can substitute one of these flours with 2 tbsp coconut flour


Sign up to our email list to receive your FREE 40-page eGuide (with Printable Worksheets, and Assessment + Design Tool) to help you start planning your vege gardens, chickens and more today, plus how to tackle those pesky challenges, like finding time, money and energy (or getting your family on board)! You will also receive fortnightly emails with garden + kitchen advice to help you find yourself in the dirt!

Thank you for signing up! Don't forget to check for the confirmation email...

Oops, something went wrong. Please try again, or contact Bec.

Join the Conversation