recipes

Fluffy Gluten-Free Pancakes

Tested, gluten-free, egg-free pancake recipe.

Yvonne Markgraf

Yvonne Markgraf

— 2 min read

Tested and approved for midlife digestion and comfort.

Why Food Sensitivities Spike After 40

As hormones shift during perimenopause and post-menopause, many women begin to notice new food sensitivities. Ingredients that were once easy to digest, like eggs, cow dairy, and wheat, may suddenly cause inflammation, fatigue, or bloating. These changes are often linked to gut health, stress, and thyroid function.

This pancake recipe is made for that reality. It is egg-free and gluten-free, and uses goat milk and goat kefir, which are often easier to tolerate than cow dairy. You can also substitute A2 milk or any plant-based milk and yogurt you prefer. Just be sure to adjust the liquid slightly so the batter is thick enough to rise and stay fluffy, without becoming too wet and flat.

Gluten-Free Pancakes (Egg-Free with Aquafaba & Goat Kefir)

Makes 6 to 7 large pancakes, takes about 30 mins to mix and cook.

Ingredients

  • 1 cup Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • 1 tablespoon sugar (or preferred sweetener)
  • 2 tablespoons aquafaba (liquid from canned chickpeas, lightly frothed or whisked)
  • 1¼ cups Trader Joe’s Goat Milk Kefir
  • 1 cup goat milk, A2 milk, or oat milk
  • 3 tablespoons water (for better consistency)
  • 1 tablespoon melted butter or neutral oil (plant-based spread works)
  • 1 teaspoon vanilla extract
  • ½ teaspoon apple cider vinegar

Instructions

Prepare the Aquafaba:
In a small bowl, lightly whisk or froth the aquafaba until slightly foamy.

Mix Dry Ingredients:
In a large bowl, whisk together the flour, baking powder, salt, and sugar.

Combine Wet Ingredients:
In another bowl, whisk together the goat milk kefir, milk, water, melted butter, vanilla, and apple cider vinegar. Gently fold in the aquafaba.

Mix Everything Together:
Gradually add the wet mixture to the dry, stirring until smooth. Let the batter rest for 5 to 10 minutes to improve the texture and rise.

Cook:
Heat a nonstick pan over medium-low heat and lightly grease it. Pour about ⅓ cup of batter per pancake. Cook until bubbles form and edges look set, about 2 to 3 minutes. Flip and cook for another 1 to 2 minutes until golden and cooked through.

Serve:
Serve warm with plant-based butter or spread, then top with warmed maple syrup, fresh fruit, or nut butter.

Why This Matters: Gut Health and Hormones

Hormonal shifts in midlife, especially declining estrogen, can disrupt the gut microbiome. These changes may reduce microbial diversity, increase inflammation, and trigger new sensitivities to foods like gluten, dairy, or eggs.

You can explore more on the connection here:

Share Your Recipe

Have you adapted your meals in midlife due to food sensitivities, hormone shifts, or new wellness goals? We’d love to hear about it.

Drop your go-to recipes in the comments or #Menotopia on social media so we can build a nourishing, midlife-friendly recipe collection together.

Fluffy Gluten-Free Pancakes

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