Savoury Pancake – FODMAP & SIBO-Friendly

pennybenjaminBreakfasts, Main Meals, NourishLeave a Comment


You may or may not have heard of Low FODMAP and SIBO diet protocols in general and social media over the last year or two. They are used to treat some specific conditions like SIBO, SIFO (Small Intestinal Bacterial/Fungal Overgrowth), IBS and specific gut dysbioses.

After recent testing to get to the bottom of some persistent and undesirable symptoms (bloating, psoriasis, gas and candida-like itching), I discovered that there is considerable dysbiosis in my gut (overgrowth of certain bacterial strains, undergrowth of others) as well as evidence of SIFO.

As such, I’m working with my nutritionist Carissa at the Jess Cox Nutrition Clinic in undertaking a SIBO/Low FODMAP protocol to treat these conditions over the next few months. It’s important to note that these protocols are quite limited with regards to food variety and should only be used for a limited period of time and only to treat diagnosed conditions.

Despite the limited nature of the protocol, I’m determined not to eat boring food! As such I’ll be posting some recipes over the next little while, showing that it can be delicious! Don’t worry, I’ll also post alternatives for those not following the protocol too!

First recipe off the bat; these FODMAP and SIBO-friendly savoury pancakes!

Recipe Type: GF, DF, RSF, V, Paleo

Serves 1
Time 15 mins

Ingredients for 1 person:

  • 1 large egg
  • 2 T buckwheat flour or quinoa flakes
  • dash each of dried cumin, turmeric, black pepper and sea salt
  • 1-2 T coconut milk (depending on how thin/thick you like your pancake)

If Vegan or intolerant/sensitive to eggs:

  • 1 heaped T hemp protein powder (or sprouted pea protein powder)
  • 1 heaped T buckwheat flour OR quinoa flakes
  • 2 t EVOO
  • dash each of cumin, turmeric, black pepper and sea salt
  • water to bring to the consistency you like (depending if you like thick or thin pancakes) – typically 3-6 tablespoons.

Topping (basically any veggies you like, but these below are the FODMAP-friendly ones I used)

  • 1/4 C sliced red capsicum
  • small handful of julienned carrot
  • small handful of julienned zucchini
  • handful of kale
  • alfalfa sprouts to top
  • 1/2 t dried rosemary or 1 t fresh
  • 1/2 t dried thyme or 1 t fresh
  • salt and black pepper to taste
  • optional: a poached or fried egg


  1. Mix all dry ingredients together in a small bowl.
  2. Add egg and coconut milk (water if not using eggs) and whisk together with a fork .
  3. Cook pancake over medium heat on a fry pan greased with EVOO or coconut oil (flipping to cook both sides).
  4. Remove pancake from the pan and set aside.
  5. Add capsium, carrot, zucchini, kale, thyme, rosemary to the pan and sauté with a little EVOO until tender, season with salt and pepper.
  6. Top the pancake with sautéed veggies and alfalfa sprouts (and poached egg if using). Enjoy!


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