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Soya Bean Curd & Brown Rice Pancakes (Incl. Low FODMAP Variation)

Updated: May 18

I love weekend lie ins and late breakfasts. These pancakes are perfect for those days. Filling but light- perfect for brunch!

The pancake mix itself has no added sugar, but has a pleasant sweetness from the soya bean curd, soy milk and brown rice mix. Soya bean curd is a by-product of soy milk, which I make fresh every week.

If you don't have soya curd to hand, or are sensitive to GOS, you could easily use ground almonds as a substitute, mixed with 2 tbsp of water.

Similarly, you could substitute the soy milk in this recipe for any of your choosing!

Fresh blueberry syrup compliments these pancakes and is soooo easy to make. All you have to do is place blueberries in a pan, sprinkle with 1 tbsp of sugar and simmer on low heat. After 2-5 mins the blueberries release a thick, syrup which is super tasty!

These pancakes freeze extremely well so you can make them in bulk batches and warm them up in the microwave- pancakes on demand!

You could get creative and top these pancakes with any fruit of your choice! What will you add to yours?

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get cooking!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This pancakes recipe makes approximately 20, small pancakes (3 pictured) or 10 medium sized pancakes.

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a blender.



Step 1.

Place the blueberries in a heatproof pan. Sprinkle with sugar.

Step 2.

Cook on a low heat for 2-5 mins, or until the blueberries release their liquid. Set aside.

Step 3.

In a blender add the rice, soy curd (or almond flour mix), egg and milk.

Step 4.

Blend together briefly, until just mixed.

Step 5.

Add the baking soda, powder, salt and flour.

Step 6.

Pulse briefly, until just mixed.

Step 7.

Let the mixture rest for 10-15 minutes.

Step 8.

Heat a pan with 1 tsp coconut oil.

Step 9.

Add 1 tbsp of mixture and fry for 2 mins on each side.

Step 10

Serve and Enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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