Banana Oatcakes – Low FODMAP, Fructose Friendly, Gluten Free, Dairy Free & No Added Sugar

Low FODMAP Banana Oatcakes - fructose friendly, gluten free, dairy free, no added sugar, vegetarian

Ahh, pancakes; we have a long and complicated history. At the tender age of twelve, I scored a free meal for my entire table at a restaurant in Mordialloc, thanks to the dodgy ice cream that your banana-laden brethren was served with. Maybe my pancakes for breakfast obsession stems from me trying to recreate that scenario at every restaurant and cafe possible (it hasn’t happened yet). Or, maybe, it’s just because you’re so delicious. I guess I’ll never know. My dad’s clever suggestion was to start carrying around a sachet of glass chips (the offender from the ice cream), as he liked not paying for his meal that day and, “could get used to it.” He’s always setting the best examples – though we both know that neither he nor I would do that; karma is a bitch.

Poor Mum, she really had three kids to deal with.

It stands to reason, then, that one of the things I miss most while eating low FODMAP (and nominally gluten free) is being able to safely order pancakes or waffles when out for breakfast. Don’t get me wrong, I realise that it’s really a good thing – scrambled eggs and veggies is a much healthier and more nutritionally balanced option than a mixture of carbohydrates, more carbohydrates, some nutritious sugar (a fruit-based compote) and syrup thrown on top – but every now and then, a sweet treat for breakfast is okay in my books.

I have previously made flourless banana pancakes, which are delicious and also easy to prepare but almond meal can get expensive and I like to mix things up every now and then. Enter these banana oatcakes! Easy peasy to whip up and cook in 15 minutes and they contain what any kitchen – even a normal one – is likely to stock… everyone has chia seeds nowadays, right? Quick, delicious, nutritious and guilt free – that’s exactly what I want in a breakfast. Bonus – they also keep well, to make ahead of time and take for a portable lunch or snack. I haven’t tried freezing them, though you could always make the batter ahead of time and cook as required.

FODMAP Notes

  1. Oats are low FODMAP in 1/4 cup servings, according to Monash University. Use gluten free oats if you are sensitive to gluten.
  2. Common bananas are likewise low FODMAP in servings of one medium fruit, at all stages of ripeness. Lady Finger (aka Sugar bananas) do become higher in FODMAPs as they turn brown, just FYI.
  3. Eggs are low FODMAP, though are obviously unsuitable for those with egg allergies/intolerances.
  4. Cinnamon is low FODMAP.
  5. Chia seeds are low FODMAP; they are also little nutritional powerhouses.
  6. I served these with low FODMAP strawberry freezer jam and Greek yoghurt.

Banana Oatcakes

Serves 1.

  • 10 g (1 tbsp.) chia seeds (or sesame seeds, also delicious)
  • 30 g (1/4 cup.) traditional oats, gluten free if required
  • 1 medium ripe banana (common variety)
  • 1 egg
  • 1/2 tsp. ground cinnamon

In a clean spice/coffee grinder, blitz the chia seeds and oats to a flour like texture. If you can’t get them fine enough, that’s okay – the oatcakes will still work, they’ll just have visible chia seeds and a few chunks of oats (see last two photos). In a separate small food processor, or by hand, mash the ripe banana and briskly whisk the egg and cinnamon through until smooth. Add the oat/chia flour to the banana batter and blend until thoroughly combined, then set aside.

While the batter thickens a little, preheat your fry pan and melt your choice of oil (olive, coconut, butter etc). Keep the heat at just above medium temperature, as the natural sugars in the banana will burn easily.

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Divide the batter into three or four dollops on the pan and spread to about 5-6 cm in diameter. Cook over the medium heat for 4-5 minutes on the first side and about 3-4 minutes on the second side, until golden brown. Any bigger than this and the oatcakes will probably break as you flip them.

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Remove them from the heat when done and plate them up. Serve immediately, so that they are warm. If you are making a large batch, keep the cooked oatcakes on a plate in the oven on a warm setting until you’re ready to serve them.

I like to spread small amounts of strawberry jam between the oatcakes and place a dollop of natural Greek yoghurt on top. You could of course go for more traditional pancake toppings, if you wished. I just do my best to save those for special occasions. Enjoy!

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2 thoughts on “Banana Oatcakes – Low FODMAP, Fructose Friendly, Gluten Free, Dairy Free & No Added Sugar

  1. Pingback: Banana Oatcakes - Suggestic's Blog

  2. Pingback: What I Would Eat If I Was Low FODMAP | Lil Miss Fitness Freak

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