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low FODMAP Carrot Cake Pancakes #lowfodmap #tararochfordnutrition

Whole Grain Carrot Cake Pancakes

  • Author: Tara Deal Rochford
  • Total Time: 22 minutes
  • Yield: 1 serving 1x


Whole Grain Carrot Cake Pancakes are a nutritious twist on two favorites pancakes and carrot cake! Gluten free, vegetarian and low FODMAP.



For the pancakes:

¼ cup oats, blended into flour* (gluten free if necessary)

½ teaspoon cinnamon

⅛ teaspoon nutmeg

¼ teaspoon baking powder

⅛ teaspoon ground ginger

1 tablespoons chopped walnuts

Pinch salt

¼ cup milk of choice 

¼ cup shredded carrot, about 1 carrot

1 egg

1 teaspoon maple syrup

½ teaspoon vanilla extract

¼ teaspoon apple cider vinegar

Cream Cheese topping:

2 tablespoons cream cheese**

1 teaspoon maple syrup

1 tablespoon milk of choice (more or less depending on desired consistency)

Splash vanilla extract

Dash ground cinnamon

Dash nutmeg


Preheat small skillet over medium-high heat.

In a small blender or food processor, blend the oats until they are ground into a flour-like texture* Then, add the spices, baking powder, and salt.

Next, add the milk, shredded carrot, egg, maple syrup, vanilla, and apple cider vinegar to the dry mixture in the blender or food processor and pulse until combined. Add the walnuts and pulse until mixed in.

The skillet will be hot enough when you sprinkle a little water over it and it sizzles. Spritz the pan with your favorite non-stick cooking spray. 

Pour about ⅓ of the batter on the hot skillet and allow to cook for about 2 minutes or until the top is bubbly and starts to dry out.

Flip and cook the second side for about 1 minute.

Repeat until all batter is gone – will make about 2-3 pancakes.

To make the Cream Cheese Topping-Whisk the cream cheese in a small bowl until it is soft and easy to work with. If your cream cheese is not warm/soft enough, you can put it in the microwave for a few seconds at a time to soften it up. Mix the maple syrup, milk, and vanilla into the cream cheese until smooth. Feel free to adjust the amount of milk to your desired consistency and adjust the maple syrup to match your preferred sweetness.


**Cream cheese is low FODMAP in a serving of 2 tablespoons

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University App.

  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Category: breakfast
  • Method: stove top
  • Cuisine: american


  • Serving Size: 1 recipe
  • Calories: 303.3
  • Sugar: 11.7 g
  • Sodium: 393.8 mg
  • Fat: 13.7 g
  • Saturated Fat: 2.9 g
  • Carbohydrates: 30.8 g
  • Fiber: 4.4 g
  • Protein: 14 g

Keywords: carrot cake, pancakes, whole grain, breakfast, low FODMAP, healthy breakfast