If you have a sensitive stomach or follow a low FODMAP diet, you already know the frustration: most high-protein breakfast recipes are full of ingredients that just don't agree with you. Whey protein, inulin, chicory root, artificial sweeteners — the list of hidden gut-disruptors in everyday products is long.
These low FODMAP protein pancakes are different. Three ingredients, ready in 15 minutes, and genuinely gut-friendly — not just labelled that way. They're built around Blissful Brown Rice & Raw Cacao, the UK's only plant-based protein food with FODMAP Friendly certification, so you can stack up and dig in without second-guessing every bite.
Recipe at a Glance
| Prep time | 5 mins |
| Cook time | 10 mins |
| Total time | 15 mins |
| Serves | 2 |
| Protein | ~25g per serving |
| Calories | ~320 kcal |
| Difficulty | Easy |
Why These Pancakes Work for a Low FODMAP Diet
FODMAPs are a group of fermentable carbohydrates that can trigger symptoms like bloating, cramping, and discomfort in people with sensitive guts. The challenge with most high-protein breakfasts — especially those using protein powders — is that they're loaded with high-FODMAP ingredients: sweeteners like sorbitol or mannitol, added inulin for fibre, or whey protein that contains lactose.
Getting enough protein on a low FODMAP diet matters too. Protein supports muscle repair, immune function, and sustained energy — all things you still need whether you're managing gut symptoms or not. As registered dietitian Kirsten Jackson explains, eating a variety of low FODMAP protein sources is key to covering all your nutritional bases on a restricted diet.
That's exactly why this recipe uses Blissful Brown Rice & Raw Cacao as its protein base. It's made with organic brown rice protein and raw cacao — both naturally low in FODMAPs — with no additives, no artificial flavourings, and no sweeteners. It's been independently tested and certified by FODMAP Friendly, the global certification body for low FODMAP products.
Ingredients
(Serves 2)
- 2 scoops That Protein Blissful Brown Rice & Raw Cacao (~60g)
- 2 large eggs
- 4 tablespoons oat milk (ensure certified gluten-free and low FODMAP; use 1 cup / 240ml oat milk maximum per serving)
Optional low FODMAP toppings: - Fresh strawberries or blueberries (low FODMAP at standard serving sizes) - Pure maple syrup (1–2 tablespoons) - A sprinkle of pumpkin seeds
Method
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Mix the batter. Crack the eggs into a bowl and beat lightly. Add the oat milk and whisk together. Sift in the two scoops of That Protein Blissful Brown Rice & Raw Cacao and stir until you have a smooth, thick batter. Let it rest for 2 minutes — this helps the batter bind and thicken slightly.
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Heat your pan. Place a non-stick frying pan or skillet over medium-low heat. Lightly grease with a small amount of coconut oil or dairy-free butter.
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Cook the pancakes. Pour roughly ¼ cup of batter per pancake into the pan. Cook for 2–3 minutes until bubbles form on the surface and the edges look set. Flip carefully and cook for a further 1–2 minutes until golden brown. Repeat with remaining batter.
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Serve immediately. Top with fresh low FODMAP fruit, a drizzle of maple syrup, or your preferred gut-friendly toppings.
Nutrition (Approximate Per Serving)
| Nutrient | Per serving (approx.) |
|---|---|
| Calories | ~320 kcal |
| Protein | ~25g |
| Carbohydrates | ~22g |
| Fat | ~9g |
| Fibre | ~3g |
Values are approximate and will vary slightly depending on the oat milk brand used and toppings added.
Tips & Variations
Keep it 100% additive-free. That Protein is made without artificial flavours, stabilisers, or fillers — so you're getting clean macros with nothing hidden. Check your oat milk label too: some brands add inulin or chicory root extract, which are high FODMAP.
Make it thicker. If you prefer a fluffier stack, add ½ teaspoon of gluten-free baking powder to the batter. This adds a little lift without introducing any high FODMAP ingredients.
Double the batch. These pancakes keep well in the fridge for up to 2 days. Reheat in a dry pan for 1 minute per side, or in the microwave for 30–40 seconds.
Swap the protein. If you'd prefer a more indulgent hit, try this same recipe with Double Choc Protein Porridge — also FODMAP Friendly certified and made with organic ingredients. The thicker consistency creates a slightly denser pancake with a rich chocolate flavour.
Watch your portions. Even low FODMAP foods can become problematic in large amounts. Stick to recommended serving sizes for oat milk and fruit toppings to stay within low FODMAP thresholds.
About That Protein
That Protein makes the UK's only plant-based protein food certified by FODMAP Friendly — the independent global certification programme for low FODMAP products. Every product is made with organic ingredients, 100% additive-free, and has been voted Best Vegan Protein in the UK by health and wellness industry experts.
Blissful Brown Rice & Raw Cacao is dairy-free, gluten-free, soy-free, non-GMO, and contains no added sugar, no sweeteners, and no artificial flavourings. It's a real food protein — not a supplement — designed for people who care about what goes into their body.
Shop Blissful Brown Rice & Raw Cacao →
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