Butternut Squash Pancakes (GAPS-Friendly & Low FODMAP)

This GAPS-friendly, low FODMAP pancake recipe is sweet and savory, nourishing and satisfying, grounding and hearty.

Whether you’re navigating the GAPS diet, paleo diet, or a low FODMAP diet for irritable bowel syndrome (IBS), I hope these pancakes can make your mornings more enjoyable! (They certainly got me through the majority of my holistic IBS healing journey.)

So, what’s so special about these pancakes?!

Aside from offering great taste and more freedom and peace from a gut health standpoint, they’re also quite nutritious for supporting optimal health and well-being.

Butternut squash pancakes:  nutrition and health benefits

Nutritionally speaking, I love this meal because it’s high in protein, low in glycemic index, diabetic-friendly and easy to digest.

One serving (about 3-4  pancakes) will provide:

• Almost a full serving of veggies
• A few grams of fiber
• 12 grams of complete protein
• A heaping dose of potassium
• Beta-carotene (an antioxidant pigment and Vitamin A precursor good for our gut, skin, immune system, and eyes)

Recipe modification: optional swaps

This recipe is incredibly versatile!  No matter how you decide to make it, I promise these pancakes will energize and sustain you through at least 3-ish hours before you start feeling hungry again.

Sweet potato vs squash

If squash isn’t your thing, you can also make this recipe using 1/3 to 1/2 cup cooked sweet potato (also considered low FODMAP) instead of squash.

(According to the Monash FODMAP App, up to 1/3 cup cooked butternut squash or up to 1/2 cup sweet potato is low FODMAP.)

Seed butter vs. nut butter

If you’re allergic to nuts, you can use or sunflower seed butter or pumpkin seed butter (also considered low FODMAP and GAPS friendly) instead of nut butter.

(You can also check out more low FODMAP nut butters here!)

Alternatives to butter

While butter is low FODMAP, you can also use any of the following instead of butter:

• Ghee (100% lactose-free and casein-free clarified butter)
• Coconut oil (heat-stable, dairy-free alternative)
• A low FODMAP margarine of your choice

Recommended reading:

• Butter is Low FODMAP – But is it IBS-Friendly? (What Else to Consider)
• Is Ghee Low FODMAP? (What Else to Know About Ghee and IBS)

Maple syrup or honey?

You can use either real maple syrup or raw honey to add a little sweetness to these pancakes.

Up to 2 tablespoons of real maple syrup or up to 1 teaspoon of honey is considered a low FODMAP serving of these natural sweeteners.

On the GAPS diet (a type of IBS diet popular and helpful for folks navigating candida and/or dysbiosis as a primary root-cause), raw honey is the only allowed sweetener.

(When in doubt, listen to your body and/or consult a holistic gut health dietitian nutritionist!)

Recommended reading:

• Is Maple Syrup Low FODMAP? (Expert Guidance on Maple Syrup and IBS)
• Honey for IBS:  Potential Benefits and Contraindications
• What’s the Best Sweetener for IBS?
• Gut Health Dietitian Advice About Low FODMAP Sweeteners

The recipe

Jenna Volpe, RDN, LD, CLT

Butternut Squash Pancakes (GAPS, Low FODMAP)

A nourishing, hearty breakfast full of sustenance and flavor while supporting healthy digestion for you and your family.

Print Recipe Pin Recipe

Prep Time 1 hour hr

Cook Time 20 minutes mins

Total Time 1 hour hr 20 minutes mins

Servings: 1

Ingredients Equipment Method Notes

Ingredients

  

1x2x3x?

• 1/3 cup cooked butternut squash
• 2 eggs
• 1 tbsp almond butter, sunflower seed butter, pumpkin seed butter or other low FODMAP nut/seed butter of choice
• 1 tsp vanilla extract
• 1/2 tsp cinnamon or pumpkin pie spice
• 1 pinch sea salt (I use Celtic!)
• 1 tsp butter or coconut oil for cooking
• 1/2 tsp baking powder aluminum free recommended

Equipment

• Medium mixing bowl
• Mixing spoon
• Spatula
• Pan for cooking the pancakes
• Plates and utensils for serving

Method

 

1. Scramble in a bowl the squash, eggs and nut butter.
2. Whisk in remaining ingredients.
3. Prepare a pan with the butter/oil over medium heat.
4. Cook silver dollar-sized pancake batter in pan over medium heat and flip when they are golden brown on each side.

Notes

• These pancakes are great on their own, or they also go great with a glass of milk/milk substitute and some real maple syrup (low FODMAP) or raw honey** (GAPS). **No honey for babies/infants under age 2!**
• Exchange per whole recipe:  1 serving = 1 starch, 2 oz. protein, 2 fats, 1 vegetable
• Adapted from original recipe:  Healing Through GAPS

Tried this recipe?Let us know how it was!

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