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Gluten-Free Pancakes (Dairy-Free, Low Histamine Pancakes!)

These Gluten-Free Pancakes (Dairy-Free, Egg-Free) are super fluffy on the inside but a bit crunchy on the outside, though admittedly they can be a bit delicate. Whether you tend to have dessert for dinner or are just in search of a low histamine breakfast, these low histamine pancakes will definitely hit the spot.

About this recipe

Freezer-Friendly LH Breakfast. For months I was craving pancakes, but all the low histamine pancake recipes I’ve found have been too dense, so I set out to make my own with a somewhat lighter blend of low histamine flours, and this was the (*fifth* &) final iteration.

Savory & Sweet. Much like my chestnut flour crepes, these definitely teeter on the edge between sweet and savory, especially if you add protein powder. The trick to making them so fluffy is to keep the heat on medium-low or low, otherwise you’ll cook the outside too quickly.

Super Versatile. These are SO amazing with a touch of maple syrup and jam or nut butter, and if you can tolerate it, real butter.

Ingredients

The ingredients (protein powder & toppings optional).

Flax Meal (Flax Egg) or Psyllium Husk: you can use either of these plant products to replace the egg normally needed in pancakes. After about 5 minutes, the flax meal will combine with the water and form a gel-like egg substitute known as a ‘flax egg.’ I use this a lot in recipes so I’ve gotten used to making them, but the general rule is that 1 Tablespoon of flax meal + 2.5 Tablespoons of water is equal to one egg.

White or Brown Rice Flour: You’ll quickly realize that either brown or white rice flour is usually the base for a gluten-free flour blend, which should clue you in on its potential. But I’ve never really noticed a flavor or texture difference between them, so I always buy the “healthier” option of brown rice flour, so do whatever you tolerate best. Just DON’T use sweet rice flour, which is much more glutinous and would change the texture.

Oat Flour: this is a great flour to use in sweeter recipes, especially when making something to pair with fruits or cream, as its flavor blends well into the background of recipes.

Arrowroot Starch: this root-derived starch is also known as arrowroot flour, a low histamine flour which acts as a thickener for these gluten-free, dairy-free pancakes.

Baking Powder: NOT the same as baking soda, baking powder is a weakly acidic riser used in baking, and will help with the fluffiness of the ‘cakes.

Coconut Sugar: this is a lower-glycemic, lower histamine sweetener that adds a nice toasty flavor to the final pancakes.

How to make gluten-free pancakes: step-by-step instructions

Step 1. The first thing you need to do is prepare your egg replacement. If you’d prefer to use a regular egg, skip this very long step and omit the flax seed and the 3 Tablespoons of water. If using flax, in a large bowl, measure out 1 Tablespoon of flax seed meal.

In another bowl or cup, measure out 3 Tablespoons of water, and grab a small hand blender or milk frother. Pour the water into the large bowl with the flax meal and immediately blend everything until well-combined. The powder will immediately begin to congeal and turn into your flax egg, so you need to stir quickly & thoroughly.

If using psyllium husk powder (pictured above), measure out your 2 1/2 cups oat milk and 3 Tablespoons of water into a large bowl, then grab an immersion blender. Add your tablespoon of psyllium husk powder to the liquid and immediately blend everything thoroughly. Set aside your egg replacement.

Step 2. Now measure out all your dry ingredients into another bowl: brown rice flour, oat flour, arrowroot flour, sea salt, vanilla powder, baking powder, coconut sugar, and protein powder (if using). Pictured here is hemp protein powder (the green stuff), which did end up darkening the final pancakes.

Step 3. Your egg replacement should only take 2-3 minutes to finish thickening, so once you’ve measured your dry ingredients, add the oat milk to your flax egg and combine well. If you made a psyllium egg, your oat milk was already added.

Step 4. Now turn on medium-low heat under your pancake pan, and start it warming on the stove. While that heats up, add all your dry ingredients to the liquid and combine well, which should take about 30 seconds to a minute.

Step 5. Once the batter is well-combined, add a Tablespoon or so of butter or oil to your pan and let it melt for 30 seconds.

Step 6. Once the butter has melted, spoon about a quarter cup of batter per pancake onto your hot pan, where you melted the butter or oil. Allow the pancakes to cook on this first side until there are a lot of small bubbles forming on the surface, about 4-5 minutes. If you try to flip them too soon, they’ll fall apart.

Step 7. When you flip the ‘cakes they should be browned on the other side, and if they’re not, give them more time on that side. You have to be a bit delicate with these, as part of the fluff comes form the use of baking powder, which creates delicate air bubbles.

Step 8. Cook them for 2-3 minutes on the other side and then remove and serve. I heartily recommend maple syrup or jam, especially if you added protein powder, but if you didn’t then you may want to try a nut butter of some kind.

Recipe notes & tips

Adding Flavor: You can add blueberries, dairy-free white chocolate chips, nuts, even a swirl of jam directly into the batter or layered on top. In the fall sometimes I add apple butter or chopped granny smiths, but I may have to come up with an all-oat flour version for that!

Freezing the ‘Cakes: I’ve kept these frozen for up to a month, but they should keep well in an air-tight container for up to 6 months. To store them for freezing, first let them totally cool to room temperature, and then layer them with wax paper in between for easy removal.

Reheating the ‘Cakes: To reheat directly from frozen, place the pancakes directly onto the rack of the oven or toaster oven and heat for 6-7 minutes at 400°F (205°C).

Homemade GF DF Pancakes Recipe Card

As always, if you like the recipe, I really appreciate a review or comment!

Gluten-Free Pancakes (Dairy-Free, Egg-Free)

Gluten-Free Pancakes (Dairy-Free, Egg-Free)

Yield: 16-18 pancakes
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Fluffy on the inside and crispy on the outside, these delicious dairy-free, gluten-free pancakes are also egg-free!

Ingredients

  • 1 Tablespoon flax seed meal (or psyllium husk)
  • 3 Tablespoons water
  • 1/2 cup brown rice flour
  • 1/2 cup oat flour (certified gluten-free, if needed)
  • 1/3 cup arrowroot flour/starch
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon vanilla powder
  • 1 1/2 teaspoons baking powder
  • 2 Tablespoons coconut sugar
  • 2 Tablespoons protein powder (optional)
  • 2 1/2 Cups oat milk (or water)
  • 3 Tablespoons avocado or coconut oil (or butter/ghee, if tolerated)
  • Maple syrup (optional)
  • Homemade jam (optional)

Instructions

  1. The first thing you need to do is prepare your egg replacement. If you'd prefer to use a regular egg, skip this very long step and omit the flax seed and the 3 Tablespoons of water. If using flax, in a large bowl, measure out 1 Tablespoon of flax seed meal. In another bowl or cup, measure out 3 Tablespoons of water, and grab a small hand blender or milk frother. Pour the water into the large bowl with the flax meal and immediately blend everything until well-combined. The powder will immediately begin to congeal and turn into your flax egg, so you need to stir quickly & thoroughly. If using psyllium husk powder, measure out your 2 1/2 cups oat milk and 3 Tablespoons of water into a large bowl, then grab an immersion blender. Add your tablespoon of psyllium husk powder to the liquid and immediately blend everything thoroughly. Set aside your egg replacement.
  2. Now measure out all your dry ingredients into another bowl: brown rice flour, oat flour, arrowroot flour, sea salt, vanilla powder, baking powder, coconut sugar, and protein powder (if using). Pictured here is hemp protein powder (the green stuff), which did end up darkening the final pancakes.
  3. Your egg replacement should only take 2-3 minutes to finish thickening, so once you've measured your dry ingredients, add the oat milk to your flax egg and combine well. If you made a psyllium egg, your oat milk was already added.
  4. Now turn on medium-low heat under your pancake pan, and start it warming on the stove. While that heats up, add all your dry ingredients to the liquid and combine well, which should take about 30 seconds to a minute.
  5. Once the batter is well-combined, add a Tablespoon or so of butter to your pan and let it melt for 30 seconds.
  6. Once the butter has melted, spoon about a quarter cup of batter per pancake onto your hot pan, where you melted the butter or oil. Allow the pancakes to cook on this first side until there are a lot of small bubbles forming on the surface, about 4-5 minutes. If you try to flip them too soon, they'll fall apart.
    1. When you flip the 'cakes they should be browned on the other side, and if they're not, give them more time on that side. You have to be a bit delicate with these, as part of the fluff comes form the use of baking powder, which creates delicate air bubbles.
    2. Cook them for 2-3 minutes on the other side and then remove and serve. I heartily recommend maple syrup or jam, especially if you added protein powder, but if you didn't then you may want to try a nut butter of some kind.

Notes

FLAVORS: you can add blueberries, dairy-free white chocolate chips, nuts, even a swirl of jam! In the fall sometimes I add apple butter or chopped granny smiths, but I may have to come up with an all-oat version of that!

FREEZING: to store these for freezing, first let them totally cool to room temperature, and then layer them with wax paper in between for easy removal. Keeps good frozen for up to 6 months.

REHEATING: to reheat the pancakes, place them directly onto the rack of the oven or toaster oven and heat for 6-7 minutes at 400°F (205°C).

Nutrition Information:
Yield: 16 Serving Size: 1
Amount Per Serving: Calories: 103.54kcalTotal Fat: 3.3ggSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 109.31mgmgCarbohydrates: 16.96ggFiber: 1gSugar: 6.63ggProtein: 1.81gg

Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.

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