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Pumpkin Pancakes

Pumpkin Pancakes are Little Bit’s favorite recipe right now. Of course strawberries are still his very favorite food, but when it comes to something thrown together and cooked, he is all in with these Pumpkin Pancakes.

These Pumpkin Pancakes, were originally called Paleo Pumpkin Pancakes, and published on the blog: Healthy Recipes Blog. I doubled the recipe and altered the spices a bit to make the recipe a better fit for Little Bit (he doesn’t enjoy a powerful punch of cinnamon in each bite…). Beyond being Paleo, these pancakes fall into SIBO-safe territory. I wanted to share this recipe with you because it is a really great example of two things…

First, Paleo Autoimmune Protocol is often super helpful for those with SIBO and autoimmune issues. While Paleo Autoimmune Protocol is not specifically SIBO, there are tons of similarities and the focus is to provide nutrients to heal the body. I hear a lot of SIBO friends using this diet to quell SIBO symptoms while providing relief for their autoimmune issues.

Second, there are SO MANY recipes out there now that are SIBO-friendly, even if the author of that recipe has no idea SIBO exists. Because of diet fads like Paleo, Low FODMAP, and Keto, other health conscious people are creating recipes that are SIBO friendly without even knowing it! When I had SIBO, this really wasn’t the case. But now I can search on Google for various modifications of many recipes and find something that will fit or be close to the recipe I want. Since Journey Through SIBO is here to offer ideas, I think it is important to remember that if you are feeling stuck, try searching out your favorite non-SIBO recipes under “paleo” or “keto” and see if you can’t find a recipe that gives you a baseline to start from.

These Pumpkin Pancakes have grown to be a family staple in the last few weeks. I make a double batch (as listed below with one whole can of pumpkin), we eat them for breakfast or dinner, and then I freeze the rest in between parchment paper in glass storage containers. Throughout the week Little Bit will often eat two for breakfast with eggs and strawberries or grapes. I tend to grab two out of the freezer and make a mini peanut butter pancake sandwich for a snack or sneak them on the way to church on Sundays. And these pancakes are super awesome for when my husband is deep in a weekend project and forgets to eat (because that is totally a thing in my home) and I need something fast and I can douse his (non-SIBO version) in maple syrup. (I feel like I should snap a photo of me holding a stack of these pancakes dripping in syrup next to my handsome husband with his head in the engine of his old, red, classic car… but let’s be real… I’d then have to take a photo of Little Bit trying to climb the baby gate to get to us and well… I’m not yet ready to have a climber!)

But back to SIBO.

Over the years, different versions of the SIBO guides/diets have suggested that canned pumpkin should not be allowed and only specific kinds of pumpkin should be consumed. More recently, restrictions on pumpkin have been limited to quantity. I remember being terrified to use canned pumpkin when my symptoms were bad and found it took so much extra time to bake, purée and even track down the proper Kobocha (Japanese) pumpkin. So eventually I gave in and when I finally tried canned pumpkin (BPA-free), I found I had NO problem. While I enjoy fresh pumpkin for eating in the fall and winter, if a baked-goods style recipe calls for puréed pumpkin I now always use an organic, BPA-free canned version.

For Low FODMAP, and phase 1 of the Bi-Phasic Diet, pumpkin should be limited to 1/4 cup. For this recipe that means a serving size is about 4.5 pancakes that are about 2.5 inches in diameter. I usually get about three dozen pancakes from this recipe. And of course if you are following the SIBO- Specific Food Guide, you are welcome to bake and purée Kobocha pumpkin and use it instead of canned pumpkin.

I love that this recipe doesn’t have any added sugars. There is no fuss over honey, maple syrup or stevia. The spices add great flavor and I find these to be super tasty with only a bit of butter on top. And despite having 8 eggs in this big batch recipe the pancakes are not overtly egg-y.

4 from 1 vote
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Pumpkin Pancakes

Ingredients

  • 8 large eggs (room temperature)
  • 1 can pureed pumpkin (about 2 cups)
  • 1 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1 Tbs ground ceylon cinnamon
  • 1/2 tsp ground nutmeg
  • 1 tsp baking soda
  • butter or other oil for greasing your pan/griddle

Instructions

  1. Crack the eggs into a large mixing bowl and whisk until well combined.

  2. Add the pumpkin and vanilla and whisk until well incorporated.

  3. Add the remaining dry ingredients and mix until a thick batter forms.

  4. Heat a large frying pan or griddle to medium high heat.

  5. Place some butter into the pan and melt to lightly coat the bottom of the pan.

  6. Scoop the pumpkin pancake batter into the pan and gently spread out to make pancakes about 2.5 inches in diameter.

  7. Cook until the bottom becomes firm and lightly browned and the pancake is easy to flip. Then flip the pancake and cook until each side is lightly browned and cooked through.

  8. Serve hot or place on a cooling rack to cool and freeze between parchment paper for serving later.

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Comments

  1. Hi Elena!

    I’m currently battling SIBO and your blog has been so incredibly encouraging and helpful!

    I have a few questions – are you still SIBO – free? And if so, do you continue to follow a SIBO friendly diet, or have you been able to tolerate high FODMAP / carb rich foods again? I’m also wondering if your bloating has completely resolved now? The intense bloating is the worst!

    Thanks again, god bless you 🙂

    • Hi Tyra!
      Yes. I am still SIBO free! And yes! I can eat high FODMAP foods and carb rich foods again. And yes, bloating is resolved for me and it should be once your SIBO is gone and you have done any work required to figure out foods you do not tolerate. There are still some foods my body doesn’t like, but most of those cause autoimmune responses (I still have autoimmune issues that I manage with a nutrient rich diet and lifestyle). My family still eats tons of low FODMAP foods and recipes because they became a way of life and we have some recipes we really love.
      I hope this helps!
      Elena

  2. 4 stars
    Wonderful idea. I have almost 12 pumpkins cooked and frozen in the freezer (maybe only 8 now × 4 cuos each = 32 cups), so great way to use. Ive never tried coconut flour (avoided all flour and grains for a few years). Looking forward to this very much. What a treat.

  3. Hello…thank you for taking the time to publish this information, I’m sure you’re not getting paid! It’s incredibly helpful to hear from others who are dealing with SIBO.

    Quick question: I was blown away with how much sugar is in maple syrup…and naturally avoiding HFCS in other syrups. What do you recommend to put over the pumpkin pancakes? And where do you get pumpkin when it isn’t halloween??

    • Hi Bill,
      I often used just butter, honey or stewed low-FODMAP fruits, or other SIBO-safe fruits. My local CoOp sells pumpkin most of the year where I live. But you can also try canned pumpkin (BPA-free). Many people with SIBO will tolerate canned pumpkin, just make sure there are no added ingredients or sugars.