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Vegan, Low Protein (PKU), Gluten Free, Dairy Free and Low Fructose

Total Protein Count: 3.2 g Protein
12 Serves = 0.3 g Protein per serve

charlotte eats pancakes

Here is a simple pancake recipe that is all-together healthy and its gluten-free, lactose-free, low fructose and vegan. We’ve made these pancakes without eggs and they are still light and fluffy.

You can play with the flour of your choice; be it gluten-free, coconut, buckwheat or quinoa. They all will work with this recipe. Enjoy it with fresh fruit, yoghurt, lemon zest, applesauce, maple syrup, balsamic vinegar reduction, bacon…the list is endless.


1 cup / 130 g gluten-free all-purpose flour (1.7 g protein)
2 teaspoons baking powder
1 tsp cinnamon
2 tablespoons maple syrup or rice malt syrup (*optional: you may find the  fruit and vegetable additions or applesauce is sweet enough.)
¼ cup / 70 g unsweetened applesauce (if not using the fruit or vegetable additions listed below and/or if you are not avoiding fructose)
1 teaspoon vanilla extract
1 cup / 250 ml quinoa milk (1.5 g protein)

Serve with:

maple syrup or rice malt syrup
powdered sugar dusting
fresh fruit
balsamic vinegar reduction


Grease a griddle or pan, and preheat over medium heat.
In a medium mixing bowl, sift together the flour and baking powder.
In a separate bowl, combine the maple syrup, applesauce (or fruit / vegetable puree), vanilla, and milk. Slowly mix the liquid into the dry ingredients, stirring continuously. Mix for an even consistency without any lumps.
Spoon about 1/4 cup of the batter onto the heated pan. For smaller pancakes adjust to the size you desire.
Cook for 1 to 2 minutes, until they start to bubble around the edges, and flip. Cook for another 1 to 2 minutes. Remove from the pan and serve.


– If you want to add colour, refer to the Colourful Pancakes for Easter.
– For protein, substitute gluten free flour with almond meal and flaxseeds.

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