Gluten and dairy free pancakes that are light, fluffy, and nutritious!
These pancakes will remind you of a classic weekend brunch. They taste great with a combination of flours that create a balance of flavor without sacrificing the nutritional value. Because these pancakes do not use generic gluten free all-purpose flour, you can feel good about eating them throughout the week.
Old fashioned gluten and dairy free pancakes start your morning off with a great balance of protein, healthy fat, high fiber, and carbohydrates. These pancakes are fuel for your body. You don’t have to see them as an indulgence. Although, they are definitely a treat.
Quick Tip for the Perfect Rise
Baking powder activated by warm milk makes these pancakes fluffy and light. Within the directions, I share another quick tip for the perfect rise. Did you know that baking powder significantly loses its rising power after 9 months? When pancakes fail to rise, it might be time to switch out this pantry staple for a new box of baking powder.
Why Not Just Use An All-Purpose Gluten Free Flour?
Would it be easier to simply use an all-purpose gluten free flour to make gluten and dairy free pancakes? Yes, but using my blend of flours gives you a wonderful texture and is more affordable. Best of all, you now have a pancake with a better balance of carbohydrates, fiber, healthy fats, and protein
The thing you have to keep in mind is that just because a product is gluten free does not mean that it is healthy. Gluten free store-bought flour mixtures are typically higher in carbohydrates, lower in fiber, and stripped of their healthy fats when compared to freshly milled flours.
Since age 13, I have struggled with blood sugar challenges. Thus, I set out to learn which gluten free grains are high in natural fibers.
According to UPGRADE MY FOOD, the higher the glycemic level (carbs) the lower the fiber. However, freshly milled flours retain their healthy fats, amino acids, and fiber. Unused freshly milled flour must be refrigerated or kept in the freezer to prevent it from going rancid. If not, within three days the flour will become rancid. Wow! The healthy fats must be eliminated in store-bought flours to make them shelf-stable.
Milling grains into flour not only saves you money but also prevents low blood sugar! Receive more money saving tips by reading my blog, Affordable Gluten Free Cooking and Baking Tips.
Therefore, yes, you could use an all-purpose gluten free flour to make pancakes. However, making your own gluten free flour combination gives you more control over what ingredients you consume and the nutritional impact they have on your body.
Glycemic Index of Gluten Free Flours
Packaged gluten free products, including gluten free all-purpose flour, are filled with ingredients with high glycemic indexes and counter-acting ingredients that lower blood sugar levels:
- White Rice Flour – 72 high, low fiber
- Brown Rice Flour – 62 high, low fiber
- Modified Potato Starch – high, but beneficial for gut health when eaten cold
- Tapioca Starch -67 high, low fiber
- Cornstarch – uncooked low, cooked high at 77-100
- Xanthan Gum — studies show may lower and stabilize blood sugar
- Arabic Gum — studies found lowers blood sugar
- Guar Gum — high in fiber, heart healthy, and double-blind study found lower blood sugar
While these ingredients are not inherently bad, I have found them unnecessary when I make food from scratch. I much prefer the lighter, moist texture and taste of my combination of freshly milled flours. The high glycemic index of buckwheat is lowered by mixing it with two lower glycemic gluten free flour: oat and millet flour.
- Oat Flour — 44, low glycemic index, high fiber
- Millet Flour — 54-68, low glycemic index, nutty taste
- Buckwheat — 71, high glycemic index
- Benefiber (optional)– lowers blood sugar
Gluten and Dairy Free Pancake Ingredients:
- 2 eggs seperated
- 4 tablespoons of cane sugar
- 3/4 cup of dairy free milk (coconut, almond, etc.)
- I like to blend a can of goat milk with a can of organic coconut milk
- 2 tablespoons of vegan butter
- 1 cup of oat flour
- 1/4 cup of millet flour (can replace with almond flour if needed)
- 1/2 cup of buckwheat
- 1 teaspoon of cinnamon
- 1/4 teaspoon of nutmeg
- 1 tablespoon of Benefiber or Chia flour (optional-increases fiber without effecting taste)
- 1 teaspoon of vanilla extract
- 2 teaspoons of baking powder
- 1/2 teaspoon of salt
- 1/3 to 1/2 cup of warm dairy free milk (thickness preference varies)
How to Make Gluten and Dairy Free Pancakes
First tip, separate the whites from the yolks of two eggs into two separate bowls.
Then, beat the egg whites with an electric mixer on high until it begins to form soft peaks. I simply turn on the mixer and walk away. Then, I start mixing the other ingredients together.
Once there are white fluffy peaks, turn the mixer off. I turn it on for one more beat right before adding egg whites much later in this recipe.
In a large bowl, add the following ingredients:
2 egg yolks
3 tablespoons of cane sugar
3/4 cup of blended goat and coconut milk or any dairy-free milk of your choice.
Pour the milk mixture into batter and mix them all together until smooth.
Next, add the following dry ingredients for the gluten and dairy free pancake batter:
1 cup of oat flour
1/4 cup of millet flour
1/2 cup of freshly milled buckwheat flour.
1 teaspoon of cinnamon
1/4 teaspoon of nutmeg
1 tablespoon of benefiber (optional)
2 teaspoons of baking powder
Add 1/2 teaspoon of salt.
Add 1 teaspoon of vanilla extract.
Melt 2 tablespoons of vegan butter in a cast iron skillet.
Pour the melted butter into the bowl with the gluten and dairy free pancake batter.
Mix the gluten and dairy free pancake batter again.
TIP for Fluffy Pancakes
Now, you are going to use more of the blended goat and coconut milk that was left in the blender or the milk of your choosing.
TIP — To activate baking soda, heat up a 1/3 cup of dairy free milk until it is warm. Milk burns very easily so make sure it does not come to a boil. If you put it in the microwave, about 25 seconds work. Mix well!
Lastly, fold in the egg whites.
Cook the pancakes on a hot cast iron skillet over medium heat. I enjoy the flavor of melted vegan butter. Pour out the desired amount of gluten and dairy free pancake batter. I like to make mine with roughly a 1/4 cup of batter. Do you see how the batter looks lighter?
Cook for around 1 minute until you see the edges start to cook and bubbles on the surface.
Then, flip the gluten and dairy free pancake and finish cooking it for about another minute. When you see bubbles, let it cook for a few more minutes. The edges need to become more firm so the pancake stays together when you flip the pancake over.
To keep your pancakes warm till you are ready to serve them, layer them on a cooling rack stacked on a baking tray and place them in a warm oven (170 degrees Fahrenheit).
Pancake Topping Ideas
A dab of butter and a splash of maple syrup is the simplest and one of the most enjoyable ways to eat gluten and dairy free pancakes. However, I control my blood sugar by topping my pancakes with fresh fruit, like strawberries and bananas. then, there is no need for syrup.