Cheesy Vegan Stuffed Pancakes

I created this vegan pancake day recipe because I give a toss, that despite your dietary restrictions you don't miss out. Not only are these cheesy vegan stuffed pancakes gluten, egg and dairy-free but the delicious filling is also high protein and low FODMAP. 

Honestly, I’m a bit worried as to whether we can still be friends once I tell you that I’ve never been a huge pancake fan? I mean I eat them occasionally and enjoy them my way, both sweet and savoury, but I don’t make the effort to cook them on the regular. But it appears that might be about to change around our house because these are a revelation! 

Of course, you don’t need to wait for a particular date to come around, you’re a grown-up so you can eat these vegan savoury pancakes whenever you fancy. They make a quick and easy weeknight dinner, especially if you take advantage of the fact that all the fillings can be made up to 2 days ahead. 

Lightly crisping these up in the pan once they’ve been filled transforms them from the traditional wibbly, wobbly pancake of my childhood to something altogether more appealing. The subtle change in texture is everything and is the main reason I can see these appearing on our menu more often than once a year from now on.

If you’re familiar with the failed first pancake concept then you should definitely watch the recipe video to see my nifty trick for getting every pancake just right. No more settling for the pasty, pale monstrosity that usually comes glooping out of the pan on your first attempt.

Another little diversion from the usual is the addition of black salt. That whiff of sulphur, which becomes much more subtle as the pancakes cook, makes this egg-free recipe feel a little more authentic. If you don’t have it to hand or can’t stand your food with a subtle hint of farts then just use regular salt.

Don’t be put off by the long list of ingredients, there are a few elements to this recipe but practically everything can be prepped up to 48 hours ahead. If you’re just looking for a great pancake recipe to go with the traditional lemon and sugar then the pancakes themselves will cook up in minutes.

Happy tossing!

Recipe FAQs

What’s the difference between English and American pancakes?

There are several differences between an English and an American pancake, the most obvious is how different they look. English pancakes are as wide as the pan they are cooked in, thin and flat with lightly crisped edges. The thin batter makes it easy for rolling the pancake around the classic filling of sugar and lemon juice. American pancakes are much smaller in diameter, risen and fluffy with more of a sponge texture which allows the toppings such as fruit and syrup to soak into the pancake. American pancakes are typically presented and eaten stacked with the accompaniments on top rather than rolled around the filling.

The batter of English pancakes uses plain flour, milk, eggs and oil. The batter in American pancakes often uses plain flour but with the addition of a raising agent, such as baking powder. Sometimes buttermilk is used in place of regular milk and sugar may also be added to the batter. 

How do I make egg-free pancakes?

It’s much easier than people think to make English pancakes without eggs. Because the eggs in English pancakes are not needed to make the pancakes rise they can be quite easily replaced. 

Many vegan pancake recipes use all kinds of things such as baking powder, aquafaba, apple sauce, chickpea flour and flax eggs as egg substitutes. In my opinion, these are only necessary when making a fluffy, American breakfast-style pancake and many of these egg substitutes are not suitable for the elimination phase of a low FODMAP diet.

In this recipe, the hot oil added to the batter helps add richness and flavour. It also replicates the delicate colour that the egg yolk adds and makes them more likely to brown up nicely as they cook.

If you're a fan of egg-free recipes then my popular vegan dippy egg recipe might just be your new favourite snack.

Which flour should I use for low FODMAP pancakes?

I typically use and recommend a good blended, gluten-free, plain (all-purpose) flour such as Freee by Doves Farm. These are usually a mixture of several types of flour such as rice, potato, maize, tapioca and buckwheat. The ratios of these blends have been tested and crafted to give a neutral flavour and the best possible results.

If you don’t have these blends available then you can try your preferred flour. Unfortunately, I haven’t experimented with every type of flour available and as they each have their own flavour and properties I can’t predict how it will affect the recipe. Let me know about your pancake wins in the comments below.

Remember that not all gluten-free flour may be suitable for a low FODMAP diet. Examples of flour to avoid in the elimination phase include:

• Almond
• Amaranth
• Bean
• Chestnut
• Chickpea
• Coconut
• Lentil
• Lupin
• Pea

Which milk should I use to make vegan, low FODMAP pancakes?

I recommend almond or rice milk during the elimination phase of the low FODMAP diet. If you can find soy milk made from soy protein isolate rather than soybeans then this may be a cheaper option. I honestly haven’t come across any FODMAP safe soya milk in the UK so if you do know of one please leave it in the comments below.

Do I need to toss/flip the pancake?

English pancakes are usually cooked on both sides, how you get them there is entirely up to you. If you want to try tossing your pancakes then it’s best to wait until the first side is cooked through and the edges have begun to lift from the pan and lightly dry out. Then carefully slide the pancake towards the far edge of the pan at a 45-degree angle then flick the pan up and back towards you in one quick motion to flip the pancake over. Once you’ve mastered this basic movement you can get braver with the height and they’ll be sticking to the ceiling in no time (1/10 do not recommend)

If you’re not up for this then simply wait until the first side is cooked and use a spatula to flip it over.

Can I use a ready-made pancake mix?

I honestly find these types of ready-made mixes to be grossly overpriced. That being said I understand that if you’re short on time or new to cooking with gluten-free flour then these can be a lifesaver.

Jenna at A Balanced Belly has written a great roundup post of the best gluten-free pancake mixes to buy online. Depending on the flours used not all of these may be suitable for the low FODMAP diet but if you’re looking for a handy list of gluten-free pancake mixes then check out her recommendations.

If you’re planning to go down the ready-made route for this recipe then the mix I recommend from Jenna’s suggestions is the Mrs Crimbles brand of gluten-free pancake mix. This one is certified as gluten-free and contains no egg or milk additives, making it suitable for vegans. Unlike other egg-free pancake mixes that I’ve seen, this one doesn’t contain chickpea flour so it’s more suited to a low FODMAP diet.

Often the ready-made pancake mix available in regular supermarkets is not vegan. The cheaper brands especially usually include milk and egg powder. Always double-check the labels.

Can I make these pancakes in advance?

The tofu ham, macadamia ricotta and salsa can all be prepped up to 48 hours in advance.

The pancakes are best served hot, straight from the pan. They tend to go a bit soggy if they are left too long. However, you can make the batter up to 48 hours in advance and store it in the fridge. Remove the batter from the fridge at least 30 minutes before you want to use it. Give it a good whisk and if it seems to have thickened up add a splash of water to bring it back to the original, light consistency.

It’s possible to freeze pancakes with greaseproof paper in between. In my opinion, freezing works best with a thicker, American-style pancake. I never have great success with reheating English pancakes as I find the microwave makes them rubbery and the hob or oven makes them crispy. If you’re planning on making this crispy calzone then reheating the thawed pancakes in a frying pan might work best.

Cooks Notes

My frying pan is 24cm or 9.5 inches and I used about 80ml of batter for each pancake. Depending on the size of your pan and your preferred thickness adjust the amount of batter for the rest of the pancakes. If you’re using a smaller pan or prefer your pancakes really thin you may have excess batter leftover. You can either continue making the pancakes and freeze some for later or store the batter in the fridge overnight and have pancakes again tomorrow. You’ll need to give the batter a good whisk before using it.

To save time you can swap the plain, marinated tofu for smoked tofu. You’ll likely need to add a little oil to the pan so that it doesn’t stick and burn.

FODMAP Notes

This recipe was edited in July 2022 to reflect the changes in the Monash app to the low FODMAP serving size and FODMAP category of firm tofu, red bell pepper and tomatoes. To stay within FODMAP limits the serving size of the overall recipe has been changed from 2 servings to 3.

I added the almonds mainly to bulk out the sauce. I generally find them cheaper and easier to source than macadamias. This may differ depending on your budget and location. If preferred you can replace the almonds with an equal amount of macadamias. This will make the entire recipe GOS free.

When calculating the low FODMAP serving size of nuts it's best to weigh the required amount prior to soaking. This will give you the most accurate and generous portion size as the nuts will likely be heavier once soaked.

FODMAP Servings

As written this recipe serves 3 and a low FODMAP portion is ⅓ serving. One individual serving of this recipe contains approx :

• >1 ¼ Fructan serving - 100g firm tofu = <1 ¼ + 1 teaspoon lemon Juice = trace + 1/12 teaspoon miso = trace
• ⅔ GOS serving - 8g almonds
• 0 Mannitol
• 0 Sorbitol
• 1 ¼ Fructose serving - 33g vine tomato = ½ serving + 33g red bell pepper = ¾ serving 
• 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!

Always refer to the Monash app for current safe serves and FODMAP categorisations.

FODMAP Ingredient Notes

Shopping Tips

• Engevita nutritional yeast with B12 (125 g) If you use this regularly it sometimes works out to be a better value to buy it in multipacks online rather than individually. If you’ve never used it before or prefer not to buy it in bulk then start with a single 125g pack.
• Kikkoman toasted sesame oil (500ml). I much prefer the aroma of toasted sesame oil rather than light sesame oil. I usually buy my local supermarket's own brand as it’s typically cheaper but it can sometimes be difficult to find.
• Cauldron organic plain firm tofu (396g). This cauldron brand is the tofu I use most regularly and the one I use for this dish. It’s amongst the more affordable options and firms up nicely in the freezer. It’s very versatile and perfect for adding your own flavour.

* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.

Free From

• Celery free
• Garlic free
• Gluten free options
• Peanut free
• Wheat free options
• Mannitol free
• Sorbitol free
• Lactose free

Please always double-check your ingredients to ensure your products, brands and version is “free-from” if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of “free-from”. Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.

Recipe

Cheesy Vegan Stuffed Pancakes

Michelle @ The Irritable Vegan

These cheesy vegan stuffed pancakes are not only gluten, egg and dairy-free but the delicious filling is also high protein and low FODMAP.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 30 minutes mins

Overnight soak 12 hours hrs

Course Main Course

Cuisine British

Servings 2

Equipment

• Large non-stick frying pan

Ingredients

 

1x2x3x

Pancake Batter

• 200 g gluten-free, low FODMAP plain flour - I use Freee by Doves Farm.
• 350 ml almond milk
• ⅛ teaspoon black salt - Swap for regular salt if preferred.
• 2 tablespoon vegetable oil

Macadamia Ricotta

• 40 g macadamia nuts - Soaked overnight, weighed before soaking
• 24 g blanched almonds - Soaked overnight, weighed before soaking
• 200 g / 1 cup coconut yoghurt
• 3 tablespoon nutritional yeast
• 1 tablespoon lemon juice
• ¼ teaspoon miso paste
• ⅛ teaspoon black salt
• 1 tablespoon almond milk - Optional

Tofu Ham

• 1½ tablespoon dark soy sauce - Gluten-free equivalent if required.
• 1½ teaspoon toasted sesame oil
• 1½ teaspoon maple syrup
• 1 teaspoon Vegemite - Gluten-free if required or miso paste if preferred.
• ¼ teaspoon smoked paprika
• ¼ teaspoon ground black pepper
• 300 g firm tofu - Pressed, drained and diced

Salsa

• 100 g vine/truss tomato
• 100 g red bell pepper
• 15 g spring onion/scallion greens
• ½ cup fresh parsley - Roughly torn/chopped
• squeeze fresh lime
• ⅛ teaspoon salt
• ⅛ teaspoon fresh black pepper

Wilted Greens

• 4 cups greens - I used spinach

Instructions

 

Tofu Ham

• This tofu ham can be prepped 48 hours to 30 minutes in advance.
• Whisk together 1½ tablespoon dark soy sauce, 1½ teaspoon toasted sesame oil, 1½ teaspoon maple syrup, 1 teaspoon Vegemite, ¼ teaspoon smoked paprika and ¼ teaspoon ground black pepper until fully blended. Add 300 g firm tofu and stir thoroughly until coated then set it aside for a minimum of 30 minutes.
• After marinating the tofu for at least 30 minutes pop it into a nonstick pan along with any leftover marinade. Fry on medium heat for about 10 minutes. Turn the tofu frequently until nicely browned and lightly toasted on the outside. The oil in the marinade should be enough to stop the tofu from catching in the pan. add a splash more if required.

Wilted Greens

• Remove the tofu to a dish and add a splash of water to the hot pan.
• Water saute enough greens for 2 people for a few minutes until only just cooked. I used spinach but kale and collards/spring greens would work well too.
• Once the greens are lightly cooked set them over a strainer and squeeze out any excess water with a pair of kitchen tongs.

Macadamia Ricotta

• This ricotta can be prepped anywhere from 48 hours to 30 minutes in advance.
• Soak 40 g macadamia nuts and 24 g blanched almonds together overnight. Drain and rinse the nuts thoroughly and place them into a blender with 200 g / 1 cup coconut yoghurt, 3 tablespoon nutritional yeast, 1 tablespoon lemon juice, ¼ teaspoon miso paste, and ⅛ teaspoon black salt.
• Blend to a smooth. creamy, ricotta consistency. Depending on the strength of your blender you may need to add an extra splash of milk or water to loosen it up as I did.
• Pour the cheesy sauce into a container and store it in the fridge for a minimum of 30 minutes to firm up slightly.

Salsa

• This salsa can be prepped upto 48 hrs in advance and stored in the fridge.
• Cut, deseed and quarter 100 g red bell pepper. Pop it under a hot grill/broiler until the skin is blackened (approx 5 minutes). Pop the hot pepper in a glass jar and close the lid, leave for 10 minutes. After 10 minutes the steam should have loosened the skin. Peel away the skin and finely dice the pepper flesh. You could also use FODMAP safe grilled peppers from a jar if preferred.
• Dice 100 g vine/truss tomato, finely chop 15 g spring onion/scallion greens and ½ cup fresh parsley. Mix everything together and toss with ⅛ teaspoon salt, ⅛ teaspoon fresh black pepper and squeeze fresh lime.
• If it’s easier and you have a trusted brand available then use a premade FODMAP safe salsa sauce. Alternatively just use some diced, fresh tomato.

Pancakes

• Sift 200 g gluten-free, low FODMAP plain flour into a large mixing bowl then add ⅛ teaspoon black salt and create a well in the centre of the dry ingredients.
• Pour half of 350 ml almond milk into the centre of the flour and gradually begin to whisk the milk into the flour. Continue to pour the rest of the milk in a steady stream as you whisk to create a light, smooth batter.
• Try not to overwork the batter, particularly if you’re using wheat flour, as this can make the pancakes chewy. You just need to whisk out any signs of the dried flour, there’s no need to beat out every lump.
• Pour the batter into a jug, this makes it easier to measure out the right amount for each pancake. Leave it to sit at room temperature for 30 minutes.
• After the batter has rested for 30 minutes heat a nonstick frying pan on high heat for 1 minute. This next step is important because it helps to stop the first pancake from coming out all pale and soggy. Add 2 tablespoon vegetable oil to a good non-stick pan. Swirl it around to coat the whole pan and heat for 30 seconds to a minute until it’s hot. Pour half of the oil into the pancake batter and whisk briskly. Pour the remaining oil into a heat-safe dish, this is the oil you will use to grease the pan between each pancake. Return the pan to medium heat.
• Using a double thickness of scrunched up paper towel, quickly and carefully wipe a thin layer of oil around the pan. Be very careful not to burn yourself as both the oil and the pan will be hot, use heat-safe tongs to hold the paper if preferred.
• Quickly pour 80 ml / ⅓ cup of the batter into the centre of the pan. As soon as the batter hits the pan start swirling it out to the edges to form a neat circle. Cook for about 1 minute until you see the edges lift away from the pan all the way around. Flip, toss or turn the pancake and cook for a further 30 seconds on the second side.
• Slide the cooked pancake onto a plate or baking tray lined with greaseproof paper.
• Repeat the process of oiling the pan using the oil you poured out at the beginning and continue with each step until all the batter is gone. If you want to cook the full batch then pop a piece of greaseproof between each pancake and stack them on a tray. You can put them in the oven on a low heat to keep warm.

Filling the Pancakes

• For a regular filled pancake, once the pancakes are cooked, taking one at a time, spread the whole surface with a generous layer of macadamia ricotta. Top half the pancake, from one edge to the centre, with a spoonful of wilted greens, tofu ham and salsa. Fold the empty half over the filled half and press down lightly. Serve immediately.
• For a crispy calzone pancake, lightly oil the pan as before and put it on low/medium heat. Lay the first pancake in the pan and spread the toppings on one half as above.
• Fold the half of the pancake without the toppings over the side that’s filled and press down the edges to seal it together as best as you can. The trick is to not overfill the pancake so it’s more likely to stick together at the edges.
• Once you’ve folded the pancake then lightly press it down to crispen the bottom against the pan. Using tongs and a spatula, carefully flip over the filled pancake and keep cooking and pressing for a minute or so on each side until nicely crisp.
• Garnish with chopped fresh parsley and serve any extra macadamia ricotta and salsa on the side.

Recipe Video

https://youtu.be/jTxNsD0aqWw

Notes

Don't let the multiple elements of this recipe put you off. Each separate element can be prepped up to 48 hours in advance and brought together quickly when you're ready to eat the pancakes.

Top Tip: To save time you can swap the plain, marinated tofu for smoked tofu. You’ll likely need to add a little oil to the pan so that it doesn’t stick and burn.

My frying pan is 24cm or 9.5 inches and I used about 80ml / scant ⅓ cup of batter for each pancake.

I typically use and recommend a good blended, gluten-free, plain (all-purpose) flour such as Freee by Doves Farm.

I use standard UK measurements. 1 cup = 250 ml, 1 tablespoon = 15 ml and 1 teaspoon = 5 ml.

Keyword Fructose-free, Garlic-free, Gluten-free options, Lactose-free, Mannitol-free, Sorbitol-free

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Recipe Video

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