GAPS Pancakes

GAPS pancakes are made from nutrient-dense ingredients that are easy to digest and are an exciting addition to Stage 3 of the GAPS Diet.

After eating soups, meats and cooked vegetables on the stages 1 and 2 of the GAPS Introduction Diet you get really excited to introduce food that is not wet in texture. Hello! GAPS Pancakes.

A simple batter mixture of eggs, cooked squash, and nut butter; that’s cooked in ghee or animal fat.

GAPS pancakes are a nutrient-dense nourishing make ahead freezer-friendly snack.

GAPS Pancakes are so Easy to Make!

Simply blend eggs, nut butter, and cooked squash until smooth, then cook in ghee.

Texture is more dense than traditional pancakes but these are so much more gut friendly with easy to digest ingredients. GAPS pancakes are gluten-free and grain-free.

Introduce in Stage 3

GAPS pancakes can be introduced from Stage 3 of the GAPS Introduction Diet.

Dr Natasha Campbell-McBride creator of the GAPS Diet notes that the introduction of nuts can suppress the immune and feed yeasts (Gut and Physiology Syndrome p59). It’s important to be on the lookout for any digestive reactions or return of previous symptoms. A food journal is a great way to track new food introductions and symptoms.

Summer Squash vs Winter Squash

GAPS pancakes can be made with summer squash such as courgettes, zucchini, marrow, or winter squash like pumpkin and spaghetti squash. Pumpkin is our favorite!

To prepare the squash, start by peeling and deseeding it. Then cook or steam the chopped squash with filtered water.

Dr Natasha recommends skipping butternut squash until the full GAPS Diet as it is much higher in starches.

Homemade Nut Butter

You’ll want to use properly prepared nut butter that is made from fermented, spouted or soaked nuts. Nuts are very hard on the digestion system, and you need to prepare them to clear the some of anti-nutrients.

Almonds are a readily available choice and have a neutral flavor. But can also be swapped out for sunflower seeds and pumpkin seeds. See which ones your family likes best!

Tips for Making GAPS Pancakes

• Ingredient Sourcing – When it comes to sourcing your ingredients choose the best you can afford. Organic produce where possible is the best choice as it lessons exposure to toxins (pesticides) on the body.

• Medium-Low Heat – Cook on medium-low heat in plenty of ghee. The pancakes need to be almost cooked through before flipping.

• Crispy, blackened or burnt sections of pancake contain high levels of carbon, which is difficult to digest. These should be avoided as much as possible on the introduction stages.

Topping Your GAPS Pancakes

Serve your pancakes with savory or sweet toppings. These are a few of our favorites:

• Butter
• Honey
• Yogurt
• Sour Cream
• Berries (Stage 6)
• Cinnamon (Stage 6)

Ingredients

• 250g nut butter – almond, walnut, or peanut butter
• 120g cooked pumpkin or zucchini
• 3 eggs
• 1/8 tsp Celtic Sea salt
• 4 tbsp ghee, extra if required

Tools you will need

• Blender, immersion blend, or food processor
• Skillet
• Spatula

How To Make GAPS Pancakes

Place the nut butter, cooked pumpkin, eggs, and salt in a blender and process until smooth.

Heat a skillet over medium-low, then melt 1 tbsp of ghee.

Pour in the batter using approximately ¼ cup for each pancake. Cook until bubbles form and the edges are dry.

Flip and cook the other side for another 30 seconds to a minute, or until browned.

Repeat this process until you have used all the batter, adding ghee to the pan between batches.

Serve with butter, honey, yogurt, or sour cream.

How to Introduce

Start with a pancake the size of a golf ball during stage 3 of the GAPS Introduction Diet and see how well you tolerate it. Then slowly increase the amount.

How to Store GAPS Pancakes

Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

Can You Freeze GAPS Pancakes?

Yes, for up to 3 months by laying cooled pancakes on a tray and freezing for 1-2 hours before transferring to a freezer safe container. Alternatively skip the tray and freeze with baking paper between each layer to stop the GAPS pancakes from sticking together.

How to Reheat

Reheat GAPS pancakes in a skillet on low until warmed through, this can be done from frozen.

Substitutions

Dairy-free – Use coconut oil, lard or tallow

Nut-free – Use pumpkin or sunflower seeds

Pin it for Later

If you loved this recipe you’ll LOVE all the others in this category. Check out all my breakfast recipes here!

Resources

Dr Natasha Campbell-McBride

• Gut and Psychology Syndrome (Yellow Book)
• Gut and Physiology Syndrome (Blue Book)

Monica Corrado (GAPS Chef)

• The Complete Cooking Techniques for the GAPS Diet book (how to prepare nuts and seeds)

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GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.