How to Make GAPS Diet Pancakes in the Oven
Last Updated on November 12, 2025 by Kayla Ruetten
When eating for healing on the GAPS diet, meal planning and cooking ahead are very important for success. I am all about simplifying our home systems to save time, especially in the kitchen! These GAPS diet pancakes freeze and reheat well, so I like to make large batches ahead of time. For our family of 7, I will make 1-2 gallons of batter and pour into quart jars. BONUS: 1 quart jar is the perfect amount needed to pour into a 9×13 pan. The batter keeps for a few days, so I can make a fresh pan each morning and freeze leftovers for future days. The batter will look quite runny, like this, after blending, but it firms very nicely when baking.
What are GAPS Diet “Intro” Pancakes?
GAPS pancakes are very nourishing, high in protein, easy to digest, and a tasty treat to look forward to on Stage 3 of the GAPS Introduction Diet (for a complete list of foods allowed on the Full Gaps Diet, see this post). These pancakes are made from nut butter, peeled and de-seeded squash (like pumpkin or zucchini), and eggs. Honey is optional; we all prefer these with honey, but if you have candida or need to limit sugars, they have a nice nutty flavor without the honey as well.
How to Make GAPS Intro Pancakes
This pancake batter is quick and easy to whip up; however, the pancakes are VERY tedious and time consuming to fry in a pan. Therefore, after much experimentation, I have found baking them in the oven with parchment paper is a great way to both make large amounts and save a ton of time. This recipe is inspired by the stage 3 pancake recipe found in Dr. Natasha’s Gut and Psychology Syndrome book.
When the pancakes have cooled, I slice into squares and remove them from the pan. Whatever we do not eat fresh, I transfer to a zip lock bag (lay them flat) and store them in the freezer to reheat on busy days.
How to Make GAPS Diet Pancakes in the Oven Recipe
Equipment
- mixing bowl
- immersion blender
- 9×13 baking pan
- parchment paper
Ingredients
- 4 cups freshly cooked pureed zucchini or pumpkin (or 2 cans pumpkin puree – peel and de-seed fresh cooked)
- 2 cups nut butter (we like almond best)
- 8 pcs eggs
- 1/2 cup honey (optional)
Instructions
- Place all ingredients in a large mixing bowl and use an immersion blender to blend until smooth (or use a blender).
- Pour batter into 9×13 baking pan lined with parchment paper or well oiled with coconut oil, ghee, or duck fat.
- Bake at 350 degrees until the top and bottom are golden brown- about 20 minutes.
- Store leftover batter up to 4 days in a jar with air tight lid.
Notes
- I recommend a thin layer of batter, no more than 1/2-1 inch thick, in order to ensure they cook all the way through.
- The pancakes will be done baking when they are golden brown on the top and bottom. You can gently lift and fold a corner of the pancake to check if the bottom has browned.
- If you do not have parchment paper, you can also bake these in a very well oiled pan. Coconut oil, ghee, or duck fat are nice, mild flavored fats that are also Stage 3 approved.
- Use pumpkin or zucchini or a mix of both! The pancakes pictured here are a blend of both. You can also add cinnamon or pumpkin spice as digestive ability allows as you advance through the GAPS diet for yummy flavor variety.
Have you had GAPS pancakes? I encourage you to try! Our children enjoy eating them, and I love how they are nourishing for their growing bodies.
Resources
Posts
What is the GAPS Diet – An Easier Explanation
5 Home Systems That Simplify and Reduce Overwhelm
Foods Allowed on the GAPS Diet
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These look yummy. Thanks for sharing.
Thank you so much! Quick question. Do you think it’s safe to use sesame butter (tahini) instead of almond butter? İn my country tahini is a staple and it’s easier to find it everywhere. Thanks for your time
Hi Eva, I haven’t tried with tahini butter. Let me know if you try it and how it turns out please! 🙂