Gluten-Free Rice Flour Pancakes with Blueberries
Gentle on the gut, rich in fibre and polyphenols, these gluten-free pancakes support your microbiome from the very first bite.
Ingredients
- 150 g wholegrain rice flour
- 1 tsp gluten-free baking powder
- 1 pinch of fine salt
- 1 tbsp coconut sugar (or soft brown sugar)
- 2 eggs
- 150 ml unsweetened plant-based milk (oat milk or rice milk)
- 100 g plain yoghurt (plant-based or regular, depending on tolerance)
- 1 tbsp melted coconut oil (or sunflower oil)
- 120 g fresh or frozen blueberries (approximately 40–50 g per serving)
- 1 tsp natural vanilla extract
Instructions
Preparation Steps
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Make the dry batter : In a large bowl, combine the wholegrain rice flour, gluten-free baking powder, fine salt, and coconut sugar. Whisk briefly to blend the dry ingredients evenly and prevent lumps from forming.
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Make the wet batter : In a separate bowl, beat the two eggs, then add the plant-based milk, plain yoghurt, melted coconut oil (warm, not hot), and vanilla extract. Mix until smooth and well combined.
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Bring the batter together and leave to rest : Pour the wet ingredients into the bowl of dry ingredients. Gently fold together with a spatula or whisk until you have a thick, lump-free batter. Leave the batter to rest for 15 minutes at room temperature — this step is essential for improving the digestibility of the rice flour and achieving fluffier pancakes.
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Preheat the pan : Heat a non-stick frying pan over a medium-low heat. Lightly grease it with a little coconut oil or a few drops of vegetable oil. The aim is gentle cooking (below 100 °C at the surface) to preserve as many of the blueberries' polyphenols and anthocyanins as possible.
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Gently fold in the blueberries : If using frozen blueberries, allow them to thaw for a few minutes at room temperature and gently pat away any excess moisture. Add the blueberries to the batter just before cooking, folding them in carefully with a spatula to avoid crushing them and letting their juices bleed throughout the batter.
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Cook the pancakes : Pour a small ladleful of batter (approximately 60–70 ml) into the preheated pan. Cook for 2–3 minutes over a medium-low heat, until small bubbles appear on the surface and the edges begin to set. Carefully flip the pancake and cook for a further 1–2 minutes. Repeat with the remaining batter. Cooking over a low heat helps preserve the nutritional properties of the blueberries.
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Plate and serve : Arrange the pancakes on a plate and top with extra fresh blueberries (keeping to 40–50 g per serving to stay within low-FODMAP guidelines). You can also add a drizzle of maple syrup, a spoonful of plain yoghurt, or a sprinkle of chia seeds for an extra prebiotic boost.
Gut-Friendly Tips & Adaptations
- IBS / strict low-FODMAP version : Keep to a maximum of 40–50 g of blueberries per serving. Swap the plant-based milk for unsweetened almond milk (in small quantities, which is tolerated on a low-FODMAP diet). Avoid dried blueberries, which are far more concentrated in fermentable sugars.
- Fruit alternatives : If you are sensitive to blueberries, replace them with diced strawberries or raspberries (also low-FODMAP in small quantities and rich in fibre).
- Microbiome boost : Plain yoghurt provides natural probiotics which, combined with the prebiotic fibre from the blueberries, create a beneficial synergy for your Bifidobacteria and Lactobacilli.
- Storage : The pancakes will keep for 24 hours in the fridge in an airtight container, or can be frozen individually between sheets of baking paper.
- White rice flour : If you are prone to bloating, opt for white rice flour (lower in fibre) for your first attempts, then gradually switch to the wholegrain version.