Know what’s on your plate
Gluten-free pancakes
Calories & nutrition facts
frozen, ready-to-heat
Nutrition facts
Per 100 g% DV- Calories 215 kcal —
- Protein 3.3 g 7%
- Carbohydrate 39 g 14%
- Fat 4.6 g 6%
- Saturated fat 0.5 g 2%
- Fibre 1.5 g 5%
- Sugars 4.1 g —
- Sodium 331 mg 14%
- Cholesterol 12 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.3 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.42 mg 3%
- Vitamin K 4.3 µg 4%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 1.6 mg 10%
- Vitamin B6 0.08 mg 4%
- Folate (B9) 9 µg 2%
- Vitamin B12 2.8 µg 118%
- Choline 14.7 mg 3%
Minerals
- Calcium 39 mg 3%
- Iron 0.7 mg 4%
- Magnesium 34 mg 8%
- Phosphorus 306 mg 24%
- Potassium 127 mg 3%
- Zinc 0.55 mg 5%
- Copper 0.11 mg 12%
- Manganese 0.93 mg 40%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 215 | 3.3 g | 39 g | 4.6 g |
| 1 × pancake | 48 g | 103 | 1.6 g | 19 g | 2.2 g |
| 1 × box | 352 g | 757 | 12 g | 137 g | 16 g |
| 2 × pancake | 96 g | 206 | 3.2 g | 37 g | 4.4 g |
| ½ × pancake | 24 g | 52 | 0.8 g | 9.3 g | 1.1 g |
| 3 × pancake | 144 g | 310 | 4.8 g | 56 g | 6.6 g |
| 4 × pancake | 192 g | 413 | 6.4 g | 75 g | 8.7 g |
Similar foods
Questions about Gluten-free pancakes
How do you stop gluten-free pancakes from falling apart?
Let the batter stand for 10–15 minutes before cooking so the flour can absorb the liquid, and flip only when the edges look set and bubbles have formed across the surface. A thin, flexible spatula helps lift them without tearing.
Can you make gluten-free pancake batter the night before?
You can mix it ahead and keep it covered in the fridge overnight, but it may thicken as the flour absorbs liquid. Stir it gently before cooking and loosen it with a little milk or water if it no longer pours easily.
How do you store and reheat gluten-free pancakes?
Cool them completely, then refrigerate in an airtight container for up to three days, separating layers with baking paper. Reheat in a dry frying pan over a low heat, or toast them from frozen until hot throughout.
What flour works best for gluten-free pancakes?
A ready-made gluten-free flour blend gives the most reliable texture; blends containing rice flour and starches tend to make a light, tender pancake. If you use a single flour such as buckwheat, expect a more pronounced flavour and adjust the liquid to get a pourable batter.
What can you serve with gluten-free pancakes?
For a sweet topping, try berries and yoghurt, sliced banana with a little honey, or lemon and sugar. For a savoury meal, serve them with smoked salmon and crème fraîche, or use them to wrap eggs and sautéed mushrooms.
Are gluten-free pancakes lower in calories than ordinary pancakes?
Not necessarily: gluten-free pancakes contain 215 kcal per 100 g, while plain pancakes contain 233 kcal per 100 g. Recipes and toppings can change the total substantially.
Are gluten-free pancakes always safe for someone with coeliac disease?
Not automatically: they must be made with ingredients that are gluten-free and protected from cross-contamination during preparation and cooking. Use clean utensils, a clean pan and a separate toaster if needed.
Can you freeze gluten-free pancakes?
Yes. Freeze them in a single layer until firm, then stack them with baking paper between each pancake in a sealed freezer bag. Reheat from frozen in a toaster or frying pan; there is no need to thaw them first.
Source: USDA FoodData Central 174106 · per 100 g · carbohydrate per EU label, fibre excluded
