Whether you’re on a low FODMAP diet or not, you can’t skip this recipe of pancakes! Combining fed sourdough starter with the power of chia seeds, I don’t think you can find a healthier or tastier version anywhere.

As you may already know, traditional wheat recipes are a complete no-go for FODMAP-following individuals as it is high in fructans. And what is a fructan? It is a molecule composed of repeated units of fructose.

If you were curious to understand what causes wheat to be tolerated in sourdough recipes, the answer is: the fermentation process.

Ingredients (Makes 10 pancakes):

  • 1 tbsp. chia
  • 2 1/2 tbsp. water
  • 1 tbsp. melted coconut oil
  • 1 tbsp. maple syrup
  • 1/4 cup milk (I used homemade hemp milk)
  • 1/4 tsp. salt
  • 1/2 tsp. baking powder
  • 1 cup fed sourdough starter


  • In a small bowl combine the chia and water and allow the seeds to swell (approx. 10 mins.)
  • In a medium bowl, combine the coconut oil, maple syrup, milk, salt and baking soda.
  • Add in the starter and chia egg and mix thoroughly.
  • Heat a non-stick pan to Medium-High and drop batter in 1/4 cup servings.
  • Allow to cook for 1 minute until the top forms bubbles and the edges are cooked.
  • Allow to cook for another minute.
  • Serve and enjoy!

I personally love topping these with fresh berries (or frozen berries, thawed and reduced in their own juices), something crunchy like granola x x x and a little boost of protein and fat from a nut butter of choice.


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