Following our trials and tribulations as we attempt to remove all grains, many starchy vegetables and most sugars from our diet while maintaining our love of good food! We strive to make all of our recipes GAPS and/or SCD compliant. Note: We didn't know about "Grain-Free Gourmet" when we chose our name. We are not affiliated with those good folks.

Saturday, February 21, 2009

Light and Fluffy Intro Diet Pancakes with Lemon Honey Syrup

When it came time to try the pancakes for the intro diet- the ones made with nut butter, squash, and eggs- I was not inspired. I couldn't find suggested proportions of each ingredient, and the first batch I made came out dense and very flat and not terribly appetizing. I played around with this recipe until I came up with this version, which are light and fluffy, look like regular pancakes, and taste pretty good.

1 C pureed, cooked squash
1 C nut butter
5 eggs
1/2 tsp salt
1 T cinnamon
dash of cloves, nutmeg, and any other "pumpkin pie" type spice

Separate the eggs, and beat the whites until fluffy (soft peaks are fine). In a large bowl, mix together the 5 egg yolks, the squash, the nut butter, and the salt and spices. Blend thoroughly. Fold the egg whites into this mixture gently, so that the resulting batter is airy and light.

Cook on a well-greased griddle on a somewhat low heat, as they do burn easily. Flip them gently as they do not stay together as well as regular pancakes.

NOTE- Pancake batter provides a great opportunity to "hide" healthy ingredients. This morning, I blended in 2 T of beef marrow and about 1/4 of pureed mushroom soup, and the pancakes looked and tasted fine.

For the syrup, you will need:
1/4 C honey
juice of half a lemon
vanilla (optional)

Combine the first two ingredients in a saucepan and heat over medium heat. They will heat up and become much thinner very quickly. Turn off heat, and add vanilla, if using. At this point you can further thin the syrup by adding in some filtered water.

This would also be good with a different fruit juice, such as pomegranate or cherry. The Knudsen's Just Juice line is supposed to be acceptable for GAPS, and this could offer some welcome variation.


  1. hi
    i made these with my hubby today and they were amazing. thank you so much for enabling to add such a tasty treat to the intro. yum!

  2. Sierra, you are a genius. I love the idea of adding secret ingredience to the pancakes. My fussy son definately needs those extra nutrients. Thanks for the suggestion

  3. I want these...oh, so much. This weekend I will try them I think! I just found your blog and you make GAPS look so doable! We just started.

  4. Thank you. One of our primary motivations in doing this blog is to make the diet more do-able. I hope it works for you!

  5. Just had these for dinner- syrup and all. Accompanied by a very boring piece of fatty meat. I'm probably halfway through Stage 3, and these were much better than the pancakes I'd been trying to make myself.

  6. will this work without the egg whites?

  7. The egg whites are what make it fluffy, so it might work, but I would expect them to be flat and dense. I also don't know how much it's the white or the yolk that holds them together.

  8. Hi, what kind of squash did you use? And, how pancake-y do these taste?? Is there a strong veggie or nut flavor? I'm looking for more breakfast ideas. But, my son is allergic to nuts. He can do sunbutter, but doesn't really care for it. So, I'm just not sure he'd like these?!?

  9. I used butternut squash. I don't think they taste very "squashy" or "sunbuttery" but that's me. If you try them let us know if your son likes them. one idea might be to add spices like cinnamon to hide the other flavors?

  10. One more question before I give this recipe a go! Do you think these could be made into muffins??

  11. That's an interesting idea. I think it would probably work out, but I don't know.



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