Fructose Malabsorption Recipes: Faux-Chocolate Pancakes

Faux Chocolate Pancakes__No Sugarless Gum

Every time I’ve had to change my diet the first thing I look for is a new recipe for pancakes.  It’s usually not too hard but when you’re on an autoimmune Paleo diet while also trying to avoid FODMAPs, it’s tough.  Luckily I found this recipe on the Curious Coconut (love her blog!) using plantain flour.
She also has a recipe using real plantains and I’ve sort of combined those using a ripe plantain to add a little sugar in there, and also doubled the recipe so I can have enough pancakes to eat for the whole week.  Those are in the picture above.  I’ve also made them using all plantain flour (like her, I get mine from Barry Farm), and they turn out nice and fluffy like this:

Faux-Chocolate Pancakes7

Either way, they are so good!  I wouldn’t go back to any other pancake (even if I could).  To me, these pancakes taste similar to chocolate, and if for any reason you can’t have chocolate you will grasp at these straws right along with me.  But I’m not totally crazy.  There is some truth to how color affects how we perceive taste.  Just check out this experiment on the subject if you need some proof!

One thing to mention about this recipe is that unripe plantains can contain inulin, which is a fructan.  So if you are very sensitive this recipe might not be for you.  And on the other side of that, the ripe plantains can have a lot of sugar, but if it’s spread out throughout the week it should be OK.  Unless, again, you are super sensitive.


  • 1 1/2 cups of plantain flour
  • 1 ripe plantain
  • 1/2 teaspoon of ginger
  • 1/2 teaspoon of clove
  • 2 teaspoons of cinnamon
  • 1/2 teaspoon of salt
  • 1 1/2 teaspoons of baking soda
  • 8 tablespoons of coconut oil
  • 1 cup of water + 12 tablespoons of water
  • 4 tablespoons of gelatin
  • Lard (for cooking)


In a small pot combine the gelatin and 12 tablespoons of water, mix and let bloom for about 10 minutes, then put on the stove over medium-low heat.

Once melted, add the gelatin mixture and the rest of the ingredients in a blender or food processor and mix well.

In a skillet over medium-high heat, add enough lard to coat the pan (you can use non-stick cooking spray too, but it’s bad for you!  You’ll need to use something though as these will stick and lard is the next best thing I’ve found).

Add in 1/4 cup of batter to the pan and flip once the top starts to bubble (you can usually fit a few in there at once).

Cook on the other side until done and let cool on a wire rack.

Elimination Diet safe: No.

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