Buckwheat pancakes
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Buckwheat Pancakes

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Kale pancakes

Pancakes, pancakes! Sweet, sour, salty… There’s nothing that doesn’t taste nice on them! Unfortunately, most pancakes are made with refined flour, not so healthy! So today I share a recipe for buckwheat pancakes. Glutenfree, low FODMAP and full of veggies!

This way, the unhealthy pancake will suddenly become much healthier, and leave you with a calm belly. It does not get much better than that!

The buckwheat, kale, and tomatoes add loads of fiber to the pancakes, to nourish your gut bacteria.

Compared to refined flour (what is usually used for pancakes), buckwheat contains higher levels of magnesium, iron, vitamin K and B11. This makes buckwheat way more nutritious than refined flour.
Do keep an eye out for brands of buckwheat that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!

If you’re not following the FODMAP diet or have to eat glutenfree, whole wheat flour provides even more fiber, vitamins, and minerals than buckwheat flour. And you can swap them 1:1 in the recipe. But you can make this decision for yourself based on your food intolerances!

To make the whole pancake experience even more fun, you can start a pancake flipping competition with your family and friends. Who can flip the pancake in the air, and catch it, without ruining the ceiling (or the pancake)?!
Tons of laughter guaranteed! Laughter reduces your stress levels and thus can reduce your IBS symptoms.

So get baking on this easy and healthy recipe!

Buckwheat pancakes

Buckwheat and kale pancakes

Recipe by Positive Gut - positivegut.com

These pancakes are about as healthy as a pancake can get! They are low-FODMAP, glutenfree and full of vegetables!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 4 people


Pancake mix

  • 150 g buckwheat flour Keep an eye out for brands of buckwheat that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!
  • 3 eggs
  • 200 ml 2% fat milk lactose free or plant based for low FODMAP
  • 200 ml water
  • (grass fed) butter


  • kale sliced in small strips
  • tomatoes diced into small cubes
  • cheese


  • Mix together the buckwheat, eggs, milk and water until smooth. The pancake mix should be a little runny, to make a nice and thin Dutch style (or crepe...) pancake.
  • In a baking pan, add the raw kale and turn up the heat. Add about half a cup (100 - 150 ml) of water to steam the kale, add the tomatoes for the last 1-2 minutes . Once all the water has evaporated, transfer the steamed kale and tomato into a dish.
  • Heat a little cube of butter in the baking pan, and make sure to cover the bottom with a thin layer of it. Once the pan is properly heated, pour about 1 sauce spoon of pancake mix into the pan and spread the mixture evenly over the bottom. Put the pan back on the stove over medium heat.
  • Once the pancake seems to dry a little, and starts to release a little bit of 'smoke', flip it over to bake the other side and add the kale-tomato mixture and 0,5 slice of cheese. Bake until the cheese has melted and serve on a plate. Enjoy!

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