Pancake Day The Healthy Way

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Bored of the usual combinations – maple syrup, lemon and sugar, yoghurt and fruit – I wanted to do something a bit different for Pancake Day.

As a fan of all things pink, I decided to create these beetroot pancakes topped with homemade guacamole. The combination of two nutritional powerhouses (beetroot and avocado) makes for an extremely healthy dish which is both gluten-free and lactose-free. Don’t be put off by the idea of a vegetable in a pancakes – it just add a savoury flavour and a fun colour!

Ingredients for Beetroot Pancakes: (makes 4 pancakes)

  • 1.5 x small cooked and peeled beetroots (or 3 slices of larger beetroots)
  • 1 x egg
  • 1 cup x rolled oats
  • 1 cup x almond milk
  • 1 tbsp x maple syrup
  • 4 tbsp x rapeseed oil
  • Pinch of salt

Put the beetroot and any excess juice in a food processor and blend until puréed. Don’t worry if the beetroot doesn’t blend completely. It will fully break down when the other ingredients are added.


Add the remaining ingredients to the food processor and blend until a liquid mixture is formed. Don’t overdo it – the mixture should be thick.


Add one tablespoon of rapeseed oil (or another oil of your choice) to a frying pan over a medium heat. Add a quarter of your mixture, or about 1/2 cup, depending on how big and thick you want the pancakes to be. Move the mixture around the pan to form a circular shape, heat for about 1 minute then make your best attempt to flip the pancake over and cook the other side for about 30 seconds.


Repeat with the remainder of the pancake mixture, adding oil each time, until you’ve used it all up and have a stack of gorgeous pink pancakes. Seriously – they look like they’re straight out of Barbie’s Dreamhouse!


Ingredients for Guacamole: 

  • 1 x spring onion
  • 1/2 x red chilli (deseeded)
  • 1/4 x yellow pepper
  • 1/2 cup x cherry tomatoes
  • 1/2 x avocado
  • 1 tbsp x natural yoghurt (optional)
  • Mint
  • Salt
  • Pepper

Start by finely chopping the vegetables. Only use the green part of the spring onion to be completely FODMAP-free.


Put the vegetables in a bowl and add a few mint leaves, also finely chopped. Just before serving, chop the avocado and add to the bowl. Use a masher or fork to crush the avocado and mix everything together. Add natural yoghurt for a creamier texture but this isn’t necessary if you’re fodmapping or lactose-free. Add a sprinkling of salt and pepper.


Add the guacamole to the pancakes and decorate with a sprig of mint. The two recipes really do go well together.


 Enjoy and happy pancake day!


(NOTE: to be low in FODMAP only a half portion should be eaten in one serving as avocado and beetroot are only low in FODMAP in very small quantities).


The Author

Low FODMAP│IBS│Low Lactose│Low Gluten│Low Fructose


  1. Hey Phoebe, just want to say I really enjoy your blogs and recepes. I suffer from IBS and found it very hard to stick to the low fodmap diet for a start but have finally started to work out a good system and am now starting to see the good results with less symptoms, yours posts have been very inspirational and helpful, keep up the good work.


  2. Interesting! I’ve been looking for more beetroot recipes – I made a beetbean pate which is on my blog, and this looks exciting! 🙂 I will (when I get around to it) attempt to veganize it by using something instead of the egg and the yogurt… yumyum!


  3. Pingback: Taco Tuesdays! | The FODMAPPER

  4. Check the Monash FODMAP app — 4 slices of beetroot is high FODMAP , 3 slices is moderate — 1.5 beets in 4 pancakes make each pancake high FODMAP too


  5. Pingback: Happy Birthday To Me! | The FODMAPPER

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