Butternut Squash Pancakes (GAPS-Friendly & Low FODMAP)

Yup, literally a whole stack of GAPS-friendly and low FODMAP pancakes… just for you!

Believe it or not, these low-fodmap butternut squash pancakes have been a regular staple for me on and off for many years, and I’m confident that by now many of my family members and clients love them just as much as I do.

I first discovered butternut squash pancakes back in 2014, when I began a “real food” journey to help balance and heal my digestion and immune system… but I soon grew fond of the entire experience from a culinary standpoint!

This GAPS-friendly, low FODMAP pancake recipe is sweet and savory, nourishing and satisfying, grounding and hearty. Who knew a low FODMAP breakfast could become a source of “comfort food” during the fall and winter months?! (This recipe is even kid-approved which I discovered last Easter, when my cousin’s three-year-old son ate a stack of these for dinner.)

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 5-6 pancakes) gives us a full serving of veggies, 13 grams of complete protein, a heaping dose of potassium, and the orange antioxidant pigment beta-carotene.

Recipe modification: suggestions

• If squash isn’t your thing, you can also make this recipe using sweet potatoes (also considered low FODMAP) instead of squash.
• If you’re allergic to nuts, you can use or sunflower seed butter or coconut manna (also considered low FODMAP and GAPS friendly) instead of nut butter.

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 to 4 hours before you start feeling hungry again.

Butternut Squash Pancakes (GAPS, Low FODMAP)

Jenna Volpe, RDN, LD, CLT

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

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Prep Time 1 hour hr

Cook Time 20 minutes mins

Total Time 1 hour hr 20 minutes mins

Servings 1

Equipment

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

Ingredients

  

1x2x3x

• 1/2 cup cooked butternut squash or sweet potatoes
• 2 eggs
• 2 tbsp nut butter (I use cashew or pecan butter) – for nut allergies, use coconut manna or sunflower seed butter which are also low FODMAP!
• 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

Instructions

 

• Scramble in a bowl the squash, eggs and nut butter.
• Whisk in remaining ingredients.
• Prepare a pan with the butter/oil over medium heat.
• 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

Keyword low fodmap pancakes

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