Since starting a gastritis diet, which eliminates a wide variety of inflammatory and irritating foods, I have been experimenting with recipes to make foods I love without all the triggers in them. I have healed so much that most days I feel better than any time I can remember! With this in the background, it makes me want to keep exploring these recipes rather than go back to eating whatever I want. Today, let’s talk gluten-free, dairy-free, no-sugar added pancakes! These “gastritis pancakes,” as I call them, are still great for anyone who is just trying to eat clean or for other gut issues like GERD, reflux, gluten-intolerance, and more.
My son, who is an absolute pancake lover, even begs me to make these now, and his stomach is fine to eat regular pancakes. He just genuinely loves them, and though he might not admit, I think he likes the idea of how much more nutritious these pancakes are compared to what you find in the store or even what I used to make.
How was I able to make these so good AND so nutritious? By combining different types of gluten-free flour, you can balance both the final nutritional profile and the texture. This recipe just uses a small amount of honey to sweeten the pancakes, Lastly, choosing a good dairy-free milk alternative will still give the richness to the pancakes you expect.
So let’s do this!
Serves: 3-4 people (~12 total pancakes, can double recipe or more, as desired; these freeze well and can be reheated in the microwave)
You will need:
- Two mixing bowls, stirring spoon
- Measuring cups & spoons
- Spatula, skillet or electric skillet for cooking
- Large spoon or pancake batter dispenser
Ingredients:
- 1/3 cup teff flour (can sub with another GF flour)
- 1/3 cup oat flour (can sub with another GF flour)
- 1/3 cup rice flour
- 1/4 cup vanilla plant-protein powder (or sub with a high-protein GF flour like teff if needed)
- 1/2 tsp salt
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1 cup oat milk or other plant-based milk
- 1 egg
- 1 TBSP honey
- 2 TBSP melted ghee, 28g (or sub with cold-pressed coconut oil, or avocado oil)
- 1/2 tsp vanilla extract
Notes:
- Ghee is a dairy product but is low in lactose and casein and is not normally considered acid-forming or inflammatory for gastritis. However, it can be subbed for another healthy oil, as noted above.
- Teff is high in protein, dietary fiber, and a wide variety of minerals. Oat flour is also high in nutrients and protein, adds a good flavor, sweetness, and a chewiness to the texture. Rice flour helps to build a light, fluffy texture. Together these flours make great GF pancakes, but you can swap out with other gluten-free options you may have around, such as cassava flour, King Arthur’s Measure for Measure GF flour, Bob’s Gluten Free All-Purpose Flour, and many others.
Directions:
1.) Mix the dry ingredients in one bowl. Beat egg well and then mix with the wet ingredients in the other bowl. Add the wet ingredients to the dry and stir just until batter so formed; avoid stirring until lumps are smoothed.
2.) Preheat skillet to 350, add a thin layer of oil or ghee, then use a large spoon of batter to make pancakes. Reduce heat to 300 – 325F as needed while cooking to prevent burning. Flip after around 1-2 minutes.
