9 delicious & nutritious free-from pancake recipes (no need to flip out!)

free-from everything except hazelnuts!
free-from everything except hazelnuts!

Having a child with severe food allergies is stressful on foodie-focused days. This little post contains 9 amazing free-from pancake recipes to help you stay zen on the flipping day!

As you know my son suffers from severe food allergies causing anaphylaxis, you will probably have gathered by now that he LOVES pancakes. We enjoy them every weekend, not just on the official day of pancakes, a.k.a Shrove Tuesday. What this means is that our recipes are tried and tested, as we’ve been honing them to perfection over the last ten years.

We live in a lovely community and enjoy sharing pancakes with neighbours and relatives. This means that they have been taste-tested by people who eat conventional pancakes too. They come back for more, so rest assured these pancakes all are worthy of being made and scoffed even if you don’t have food allergies! I like to say that the recipes on free2bake are safe for folks with severe food allergies, whilst still tasting absolutely great!

The number of people affected by allergies is huge. Over 150 million people have allergies in Europe, the most common chronic disease (EAACI, 2014). In the last decade, the cases of food allergies have doubled and the number of hospitalisations caused by severe allergic reactions has increased 7-fold (EAACI, 2015). And the expectation is that the number of people suffering with allergy is only headed in one direction. Allergy is a chronic disease that is expected to affect more than 50% of all Europeans in 10 years’ time (EAACI, 2011)

It’s really important to me that awareness is raised regarding food allergy, especially anaphylaxis which has hospitalised my son four times in his eleven years. There is a lot of misunderstanding surrounding it, and sadly it has become a bit of a fashion; there are many people claiming allergy when it is really an intolerance or a life-style choice. I have met parents who’ve informed me that their children are “allergic to dairy too, they can only have it at the weekend” That is not allergy! That’s a lifestyle choice. It used to be infuriating – now I try to stay zen and just smile at them and explain that my son will go into anaphylactic shock whatever the day!

This fashion trend has a knock-on effect on people living with severe food allergies and anaphylaxis. For example when my son was in Reception at his little country infant school, years back, they were angry when I said he couldn’t participate in their Shrove Tuesday pancake fest, as egg and dairy would cause him to go into anaphylactic shock. I was told that I was excluding him from school life and making him stand out as different to the rest of the pupils. They didn’t understand what anaphylaxis was and that we had no choice in the matter. Sadly for him, he was different as eggs & dairy caused anaphylaxis. The school were unwilling to use our “safe” recipes as they insisted that pancakes had to have egg and dairy in them.baking-for-food-allergies

Thus I think in life it’s really important to be inclusive and cater for everyone, even those with “weekday-only-allergies” ;)! So to enable others to provide safe pancakes for friends and families who live with severe food allergies and anaphylaxis here are some awesome pancake recipes which we love and have honed to perfection over the last ten years, as we eat pancakes every weekend not just once a year. If you are catering for someone with severe food allergies for the first time I recommend you check out my post on just that – as it’s always best to be be equipped with knowledge and information to empower and enable you to be as safe as possible.

All of these recipes are gluten-free, egg-free, dairy-free & soya-free, they are also mostly nut-free as coconut is classed as a seed not a nut. In spite of all that they are free-from they are absolutely ram-packed full of fantastic flavour and YUM!

All of the titles of the pancakes are hyper-linked to the recipe cards or you can scroll down and discover the full recipes below. I hope that you find a recipe your children will love, so that they can enjoy being part of a fun, foodie day in a safe and scrummy way!

free-from pancakes
simple perfection

perfect free-from traditional pancakes
Perfect free-from gluten, eggs, dairy, soy,nuts & refined-sugar traditional English pancakes 🙂 I kid you not! Inspite of all that is absent from these pancakes they are the perfect traditional English pancake. Not only are they free from all the allergens they have the bonus of the wonderful ground flaxseed in them. Super easy to make and scrummy to eat – top them with the old school favourite lemon & sugar for that classic English pancake!

apple-&-oat-scotch-pancakes-free-from-recipe-for-pancake
YUMSVILLE

apple & oat scotch pancakes
These scrummy little pancakes are packed full of apple, cinnamon spice & all things nice for your bod. They are free-from gluten, eggs, dairy, soya & nuts but chockablock full of fantastic flavour and yum. These little pancakes will keep you fuelled for the day, and taste just as good cool as fresh from the pan!

 

fiery-ginger-&-banana-scotch-pancakes-free-from-recipe
DELISH

fiery ginger & banana pancakes
We love spices in our kitchen and these little banana scotch pancakes pack a punch! Aars is a huge fan of ginger, hence the overload, you may look at the recipe and decide to reduce the amount of ginger. It’s all about making something your children will love to eat! These pancakes are free-from gluten, eggs, dairy, soya, nuts & refined sugar. We love ours with some spread & pure maple syrup.

blueberry-pancakes-free-from-recipe
BEAUTIFUL

blueberry pancakes
These blueberry pancakes are a special treat for me, I can rarely indulge as Aars has had a severe allergy to blueberries all his life. They are always worth the wait and are absolutely beautiful, bursting with fresh blueberry flavour and juice. These are free-from gluten, eggs, dairy, soy, nuts & refined sugar. We love these beautiful blueberry pancakes with fresh strawberries and a little drizzle of pure maple syrup.

chubby-puffy-pancakes-free-from-recipe
SCRUMMY

chubby puffy pancakes
These were named by Aars, who loves watching make these wonderful little free-from pancakes as they puff up like little pillows in the pan. They are basically a dairy-free version of the American butter-milk pancake. Their vital ingredient is the coconut yoghurt, and they are free-from gluten, eggs, soya, nuts, refined-sugar as well as milk. You can add fresh fruit or maple syrup or more coconut yogurt to serve them!

spiced-fruit-pancakes
STUNNING STACK!

spiced fruit pancakes 
These are the current top-of-the-pancake-pile in our home at the mo! Aars had some before school this morning, he (and we) absolutely LOVE these fruit-filled, gorgeously spiced, chunky pancakes. They are a great way to start any day – be it lazy or energetic! Free-from gluten, eggs, dairy, soy, nuts and refined sugar they are wonderful for your bod whilst tasting fantastic too!

IMG_9165-e1437729313563
NUTTY NOTION

apple & baklava pancakes
These are a little more complicated than the previous pancakes listed! Not as simple but if you are willing to add the baklava twist, go for it! I love these pancakes, as I love nuts and North African spices. They are free-from gluten, eggs, dairy and soya, but have tree nuts and refined sugar in them. If you wanted the flavour but not the fuss you could aways just sprinkle the baklava spiced nuts on once they’ve finished cooking!

banana-pancake-recipe
NUMNUMNUM

banana & choc-chip pancakes
These are Aars official fave pancakes, but like the baklava pancakes above they are a little more complex to make. They are also the richest recipe on this list, especially when topped with bananas and drizzles of his amazing chocolate sauce. So he rarely has them, nor remembers to request them! They are free-from gluten, eggs, dairy, soya, nuts and refined sugar!

not too big!
SUMPTUOUS!

savoury sweet potato pancakes
These are wonderful savoury pancakes, if you want to have a pancake meal on pancake day. These little sweet potato beauties are really versatile and go brilliantly with Mexian, North African or Asian accompaniments. Rammed full of sweet potato and copious amounts of fresh corriander leaves & stalks these pancakes are an ultimate comfort food. Free-from gluten, eggs, dairy, soy, nuts and refined sugar everyone can enjoy them.

Here are all the recipe cards for your convenience! I hope that you find a recipe your children will love, so that they can enjoy being part of a fun, foodie day in a safe and scrummy way!

perfect free-from pancakes

  • Yield:

    11
  • Cooking Method:

    frying
  • Prep Time:

    10 mins
  • Cook Time:

    3 mins
perfect free-from pancakes

Perfect free-from everything traditional English pancakes. Not only are they free from allergens they have the bonus of flaxseed in them. Super easy to make and scrummy to eat - top them with your faves and let me know what you think! 

Ingredients:

  • 2 C gluten-free flour (I use Doves gluten-free plain flour)
  • 2 tsp baking powder (I use Dr. Oetker)
  • grind of salt (I use Himalayan)
  • ¹⁄3 C sunflower oil
  • 2 C m!lk alternative (I used koko)
  • 2 Tbs ground flaxseed 
  • 2 tsp vanilla extract

Method:

  1. In your mixing bowl combine the flour, baking powder & salt. Then whisk in the oil, m!lk alternative, ground flaxseed. When it's well combined add in the vanilla extract.

    perfect free-from pancakes
    flaxseeds doing their binding work

  2. Heat up your pan on a medium - high flame and melt some spread in the pan. Ladle out some pancake mix and spread around the pan to create your pancake.

  3. When the pancake underside is the colour you like flip it over, the second side will cook far quicker than the first. 

Notes:

We make & eat our pancakes as we go! So enjoy them fresh from the pan. Let us know your fave toppings on these free-from pancakes! 

apple & oat scotch pancakes

  • Yield:

    24
  • Cooking Method:

    frying
  • Prep Time:

    15 mins
  • Cook Time:

    30 mins
apple & oat scotch pancakes

These little apple & oat scotch pancakes were created in response to a request from a friend. They have become a firm family fave, perfect for a lazy weekend brunch, or a cosy winter tea. The recipe is really simple, just make sure you don't bung too much batter into the pan, as the larger the apple & oat scotch pancakes; the harder they are to flip!

Ingredients:

  • 1 C stewed apple or puree
  • 1 C oats (we use nairns)
  • 2 tsp ground cinnamon
  • ½ tsp ground cloves
  • 1 tsp ground ginger
  • 2 Tbs golden granulated sugar
  • 1¼ C gluten-free self raising flour (we use doves)
  • 1 C m!lk alternative of your choice (we use koko)
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda
  • ½ C sunflower oil
  • grind of salt

Method:

  1. In a large mixing bowl add all the ingredients in the order above. Mix it all up with a spoon (it will look lumpy). 

    apple-&-oat-scotch-pancakes-free-from-recipe
    edges show they're ready to flip

  2. Now get your griddle, or stone pan on a medium-low heat, once it's hot pop some sunflower spread into the pan to melt.

  3. When it's melted drop dollops of your batter into the pan (not too big or they are tricky to flip). When the batter starts to change colour on the sides & top flip the drop scone over. The second side cooks in about half the time of the first. 

  4. Get off the heat and onto a cooling rack or onto a lucky bods waiting plate!

Notes:

We eat these as they come out of the pan, but you can prepare them all first if you prefer.

There is a lot of mix so either you can make them all - they taste great cold with a little spread on for afternoon tea! However the mix is also great the following day if you have keep it in fridge.

fiery ginger & banana scotch pancakes

  • Yield:

    17
  • Cooking Method:

    frying
  • Prep Time:

    10 mins
  • Cook Time:

    20 mins
fiery ginger & banana scotch pancakes

We love spices in our kitchen and these little banana scotch pancakes pack a punch! Aars is a huge fan of ginger, hence the overload. If you are less keen on a fiery hit reduce the amount of ginger. If you prefer cinnamon use that instead. The only other variant is the bananas you use. The browner they are the sweeter and stronger the banana flavour in your pancakes will be. 

Ingredients:

  • 2 bananas 
  • ½ tsp ground cinnamon
  • 3 tsp heaped ginger
  • good grating of nutmeg
  • 1 C gluten-free oats (I use nairns)
  • 1½ C m!lk alternative (I use koko, a thin coconut m!lk)
  • ½ C oil (I use organic sunflower oil)
  • 1 C gluten-free self-raising flour (I use doves)
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda

Method:

  1. In a mixing bowl mash your bananas with the spices, then add all the other ingredients in the order above, mix it all up really well. 

  2. Heat your griddle or frying pan (we use a stone pan) on a low but broad flame. If you need to grease your pan do! 

  3. Drop dollops of your batter onto the heated pan - leaving space for them to expand then watch them puff up and grow. When the colour around the edges start to darken flip those babies. The second side take less time to cook than the first, when they reach a colour you like serve them. 

  4. Aars like them unadulterated, I like them with maple syrup and some sunflower spread, or with cinnamon jelly on top. Cook the whole lot - they are great cold too!

blueberry pancakes

  • Yield:

    22
  • Cooking Method:

    frying
  • Prep Time:

    10 mins
  • Cook Time:

    20 mins
blueberry pancakes

If you love blueberries, these are the perfect pancakes for you, rammed full of blueberries & bananas these are a wonderful way to start a lazy weekend day! We love our ground spices so have a nice bit of ginger and cinnamon in these - you adapt them to your families taste-preferences. Enjoy and let me know how high you can stack yours!

Ingredients:

  • 2 bananas 
  • 2 tsp ground cinnamon
  • 4 tsp ground ginger
  • 1 C gluten-free oats (I use nairns)
  • 1½ C m!lk alternative (I use koko, a thin coconut m!lk)
  • ½ C oil (I use organic sunflower oil)
  • 1 Tbs cider vinegar
  • 1 C gluten-free self-raising flour (I use doves)
  • 1 tsp bicarbonate of soda
  • 2 C blueberries

Method:

  1. In a mixing bowl mash your bananas with the spices, then add all the other ingredients (except the blueberries) in the order above, mix it all up really well.

    blueberry-pancakes-free-from-recipe
    gently stir in the blueberries

  2. Once the batter is thoroughly mixed gently stir in your blueberries. 

  3. Heat your griddle or frying pan (we use a stone pan) on a low but broad flame. If you need to grease your pan do! 

  4. Drop dollops of your batter onto the heated pan - leaving space for them to expand then watch them puff up and grow. When the colour around the edges start to darken flip those babies. The second side take less time to cook than the first, when they reach a colour you like serve them. 

Notes:

These are best straight from the pan, you can see we enjoyed ours with fresh strawberries and a drizzle of pure maple syrup. SCRUMMY!

chubby puffy pancakes

  • Yield:

    22
  • Cooking Method:

    frying
  • Prep Time:

    10 mins
  • Cook Time:

    20 mins
chubby puffy pancakes

These are my take on American buttermilk pancakes, obviously minus the buttermilk & other allergens. Making them FREE to be enjoyed by most and they are darn tasty. Aars calls them small and chubby as the mixture is really light and foamy; they puff up like little pillows as they heat up which I find very gratifying.

Ingredients:

  • 1¼ C self raising gluten-free flour (I use Doves)
  • ½ tsp baking powder
  • 2 tsp ground cinnamon* (Aars requests more as we are cinnamon fiends)
  • 1 C coconut m!lk yogurt (I use 1 pot of 250g CoYo)
  • ½ C m!lk alternative (I use Koko coconut m!lk)
  • ½ C apple puree
  • ¼ C vegetable oil (I use organic sunflower)
  • 2 tsp vanilla extract

Method:

  1. In your mixing bowl add all the ingredients in the order above then whisk them together to create an über light and fluffy batter. 

    chubby-puffy-pancakes-free-from-recipe
    ready to flip

  2. Heat up your pan on a low but wide flame, if you need to add some spread to grease it do - we use a stone pan that doesn't need greasing. When the pan is hot dollop your mix in nicely spaced blobs (they expand).

  3. When they start to darken round the edges they are ready to flip, flip them carefully as the mix on top is still wet. The second side takes less time to cook.

  4. Pile them on a plate & add fresh fruit, more coconut m!lk yogurt, maple syrup, cinnamon and sugar... whatever YOU desire. Enjoy 🙂 x

Notes:

*Aars requests more cinnamon as we are cinnamon fiends! Use however much your family prefers, or swap it for another spice like ginger, or just go for vanilla!

spiced fruit pancakes

  • Yield:

    20
  • Cooking Method:

    frying
  • Prep Time:

    12 mins
  • Cook Time:

    20 mins
spiced fruit pancakes

These are our serious fuel pancakes which we enjoy before arduous tasks - such as the NUTS 7K obstacle challenge! They are rammed full of banana's & oats which are great for slow release energy, they also have apples and a load of yummy spices in them. They are really easy to make and a delicious way to start the day.

Ingredients:

  • 2 mashed up bananas
  • 1 Tbs ground ginger
  • 1 Tbs ground cinnamon
  • ¼ C apple puree
  • 2 C m!lk alternative (I used almond/koko m!lk)
  • ½ oil (I used organic sunflower oil)
  • 1½ C gluten-free oats
  • 1½ C gluten-free self raising flour
  • 1 tsp bicarbonate of soda

Method:

  1. In your mixing bowl add all the ingredients in the order listed and combine thoroughly.

    spiced-fruit-pancakes
    ready to flip

  2. Get your stone pan/griddle on a wide low flame, when it's hot melt some sunflower spread on it. Drop spoonfuls of your batter onto the hot pan (smaller pancakes are easier to flip). When the sides of the pancakes start to change colour its time to flip them over (the second side takes less time to cook than the first).

  3. Stack them up and gobble them down with your favourite toppings.

Notes:

These spiced fruit pancakes also taste great cold; if you have any excess mix make them up and then store these gorgeous little free-from pancakes in the fridge.

apple pancakes with a baklava twist

  • Yield:

    12
  • Cooking Method:

    frying
  • Prep Time:

    10 mins
  • Cook Time:

    20 mins
apple pancakes with a baklava twist

These are a twist on our very yummy and oft requested apple and oat scotch pancakes. They are a bit more healthy for you as there is no oil in the mix at all. They do however contain nuts which are a great source of healthy fats for Aars. I pocket  them with cinnamon and sugar in the centre of the hugely fat puffed up little pancakes!

Ingredients:

  • 1 C gluten-free oats (we use Nairns)
  • 2 tsp cinnamon
  • 2 Tbs golden granulated sugar
  • 1 C gluten-free self-raising flour (we use Doves)
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda
  • 1 C m!lk alternative (we used rude health organic almond m!lk)
  • 1 C apple puree baklava mix
  • 2 Tbsp roast chopped hazelnuts*
  • ½ tsp ground cinnamon
  • 1 tsp golden caster sugar

Method:

  1. In a mixing bowl combine all the pancake ingredients with a spoon, (it will look lumpy!) 

    free-from-pancakes-with-baklava-twist-recipe
    the baklava twist

  2. In a new small bowl create your baklava nut mix.

  3. Get your griddle, or stone pan on a low flame (they cook best slowly). Once it’s hot melt some spread in it, use a tablespoon to drop the batter into the pan (to create little pancakes) & sprinkle some of your baklava mix on top, cover the baklava mix with a little more pancake mix. When the batter starts to change colour up the sides flip the pancakes. The second side cooks in about half the time of the first.

  4. Get off the heat and onto a lucky bods waiting plate!

Notes:

*If you're allergic to hazelnuts, please use whatever alternative is safe for you.

banana & choc-chip pancakes

  • Yield:

    22
  • Cooking Method:

    frying
  • Prep Time:

    10 mins
  • Cook Time:

    20 mins
banana & choc-chip pancakes

These are a once-in-a-holiday (or life-time) brunch treat! They are über filling but very delicious. I really recommend them eaten with a mass of fresh fruit like strawberries and bananas as the chocolate in them melts & making these little free-from pancakes a real rich & indulgent treat! 

Ingredients:

  • 2 bananas
  • 1 C gluten-free oats (we use nairns)
  • 1½ C m!lk alternative (we use koko a thin coconut m!lk)
  • ¼ C oil (we used organic sunflower oil)
  • 1 C gluten-free self-raising flour (we use doves)
  • 1 tsp gluten-free baking powder
  • 1 tsp gluten-free bicarbonate of soda choc-chips*

Method:

  1. In a big mixing bowl mash up the two bananas before adding all the ingredients (except the chocolate chips) to create a thick lumpy batter. 

    banana-&-choc-chip-pancakes-free-from-recipe
    chic-chips ready to be covered

  2. Pop some choc-chips* in a bowl on the side & prep whatever toppings you are gonna have with your pancakes. (I love fresh bananas, whilst Aars loves my chocolate sauce)

  3. Heat up your pan (I use a stone one) on a medium flame, add some sunflower spread to the pan; once it has melted drop spoonfuls of batter into the pan. Pop a few choc chips on top of the pancakes then spoon a little more batter over them so that the chocolate is completely covered.

  4. Once the sides start to change colour it’s time to flip the pancakes over, they take far less time to cook on the second side than the first. When they have reached a lovely golden colour take them off the heat and serve.

  5. Enjoy gobbling these monster drop scones with their marvellous melted chocolate middle.

Notes:

*If you cannot find chocolate chips which are safe for your family use your families fave safe chocolate, and create chocolate chunks. In the photos we used some safe free-from chocolate chips I got in Europe, but now we tend to chop up some Willies Cacao chef drops. 

savoury sweet potato pancakes

  • Yield:

    18 pancakes
  • Cooking Method:

    baking & frying
  • Prep Time:

    45 mins
  • Cook Time:

    15 mins
savoury sweet potato pancakes

Savoury pancakes are a delight on pancake-day! You can serve them with your favourite toppings. We went for a Mexican feast of flavours: refried beans, guacamole, honey roast peppers and a tomato salsa. But these versatile savoury sweet potato pancakes would also go brilliantly with North African or Indian accompaniments too.

Ingredients:

  • 2 small sweet potatoes (or one large!)
  • 1 tsp marmite*
  • 2 C m!lk alternative (we used koko m!lk)
  • 3 Tbs ground flaxseed
  • 1 lime - squeeze all it's juice into the mix
  • 1 C gluten-free oats
  • ½ C oil (if you use coconut oil melt it first)
  • 1 C gluten-free self-raising flour
  • 1 tsp bicarbonate of soda
  • two bunches of chopped coriander leaves and stalks

Method:

  1. Pop your sweet potatoes into the oven whole to bake - I do mine at 180°C (fan oven) for 45 minutes. (I use this time to make the other bits & bobs I am going to serve the pancakes with - e.g. refried beans, honey roast peppers, guacamole, tomatoes). 

    savoury-sweet-potato-pancake-recipe
    coriander added & we're ready to go

  2. Once they have baked and are soft all the way through, get them out of the oven and scoop out all that lovely flesh. I don't use the skins in this recipe.

  3. Mash up the sweet potato in your mixing bowl and then add the marmite, and all the other ingredients in the order listed above mixing as you go. 

  4. Make sure you stir the coriander in at the very last minute. Use the stalks too as they are soooooo tasty and release a wonderful BOOM of coriander flavour as you bite into them.

  5. Now get your pan on a wide low heat and if you are using fat add it. Once the pan is hot and the fat has melted you can drop spoonfuls of your mix into the pan. Don't make them too big or they are tricky to flip. 

    savoury-sweet-potato-pancakes-recipe
    not too big!

  6. Once the sides start to change colour it's time to flip those bad boys over! You can keep them warm in the oven, or eat them as they come out of the pan, whatever suits your family best. 

Notes:

*please don't be scared of the marmite, my partner HATES marmite, but when it's cooked like this it provides a wonderful cheesy flavour somehow, which is a wonderful thing when we have to be dairy-free! 

We love these with our home-made refried beans, honey roast peppers, fresh avocado, tomatoes, lime and charred chilli. 

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