Blueberry Protein Pancakes

Tanya Eisenwasser

Print Recipe

Gluten-free pancakes with fresh blueberries.

Prep 10 min

Cook 15 min

Serves 4 (makes 8-10 small pancakes)

Gluten-freeDairy-free

Ingredients

• 1/2 cup brown rice flour
• 1/2 cup gluten-free oat flour
• 1/3 cup arrowroot starch
• 2 tablespoons protein powder (optional, unflavored or vanilla)
• 1 1/2 teaspoons baking powder (aluminum-free preferred)
• 1/4 teaspoon sea salt
• 1 tablespoon ground flaxseed mixed with 3 tablespoons water (flax egg)
• 1 cup oat milk or coconut milk
• 2 tablespoons coconut oil, melted, plus more for cooking
• 1 tablespoon maple syrup
• 1 cup fresh blueberries

Instructions

Prep

1. Make the flax egg: Mix ground flaxseed with water in a small bowl and set aside for 5 minutes until gel-like.
2. In a large bowl, whisk together the rice flour, oat flour, arrowroot starch, protein powder (if using), baking powder, and salt.

Mix

1. Add the flax egg, milk, melted coconut oil, and maple syrup to the dry ingredients.
2. Stir until just combined. The batter should be slightly lumpy. Do not overmix.
3. Gently fold in about 3/4 of the blueberries, reserving some for topping.

Cook

1. Heat a non-stick pan or griddle over medium-low heat.
2. Add about 1 teaspoon of coconut oil and let it melt.
3. Pour about 1/4 cup of batter per pancake onto the pan.
4. Cook until bubbles form on the surface and the edges look set, about 3-4 minutes.
5. Flip carefully and cook another 2-3 minutes until golden brown.
6. Repeat with remaining batter, adding more oil as needed.
7. Serve topped with reserved fresh blueberries and a drizzle of maple syrup.

Tips & Substitutions

• If you tolerate eggs, use 1 egg instead of the flax egg. Eggs give fluffier pancakes. Some people react to egg whites, so use a yolk only if needed.
• Make oat flour by blending certified gluten-free oats until fine. A blender or food processor works in about 30 seconds.
• Medium-low heat prevents burning. Gluten-free batters brown faster than wheat-based ones, so keep the heat gentle.
• Swap brown rice flour for more oat flour. If you react to rice, use all oat flour (1 cup total) and add an extra tablespoon of arrowroot.
• Skip the protein powder if unsure. The pancakes hold together fine without it. If using, choose an unflavored variety with minimal additives.

Why This Works

Blueberries. Fresh blueberries are naturally low in histamine and generally well tolerated. They add natural sweetness and color without problematic ingredients.

Oat flour and brown rice flour. Both are gluten-free grain options that are commonly tolerated. They provide a light, fluffy texture without wheat.

Flax egg. Ground flaxseed works as a binder for those avoiding eggs. It is generally well tolerated, though individual responses vary.

Coconut oil. A stable fat for cooking that replaces dairy butter. It adds a subtle richness to the pancakes.

Storage

These pancakes freeze well. Cool completely, layer with parchment paper, and freeze in an airtight bag. Reheat from frozen in a toaster or at 350°F (175°C) in the oven for 5-10 minutes. Avoid refrigerating for more than a day, as histamine can build in leftover grain dishes over time.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.