For the filling

2 tbsp olive or rapeseed oil

2 chicken breasts

200g pack smoked bacon lardons

1 tbsp chopped chives

3 tbsp rice flour

400ml lactose free milk

100ml lactose free cream (optional)

handful parsley, chopped

For the pancakes

100g gluten free plain flour

2 large eggs, plus one beaten, for brushing

150ml lactose free milk

50g gluten free breadcrumbs

salad, to serve (optional)


Heat 1 tbsp oil in a large frying pan. Cook the chicken breasts for 5-8 mins each side until golden brown and cooked through, then transfer to a plate.

Tip the lardons into the pan and sizzle for a few mins until crispy, then tip out onto the plate with the chicken.

Stir in the rice flour, then pour in the lactose free milk, a little at a time, whisking continuously until you have a smooth sauce.

Bubble for 2-3 mins until thick.  Add the lactose free cream at this point if using.

Chop the chicken into small chunks and add back to the pan along with the lardons and any juices from the plate.

Check the seasoning, stir in the parsley, then leave to cool and chill until you’re ready to fill the pancakes.

To make the pancakes, tip the gluten free flour into a large bowl and season with 1/2 tsp salt. Make a well in the centre and crack in the 2 eggs.

Pour in the lactose free milk, then use a large whisk to combine the eggs and lactose free milk, working the gluten free flour into the liquid until you have a smooth, thin batter. Heat a large frying pan or crêpe pan with a drizzle of oil.

When the pan is hot, pour in just under a ladleful of the batter and quickly swirl the pan to spread it across the surface, filling any gaps with an extra drizzle of batter.

When the underside of the pancake is golden, flip and cook for 30 secs more.

Transfer to a plate and make three more pancakes in the same way, then cool until you’re ready to assemble.

If you want to make the pancakes a day ahead, once cool stack on a plate, separated with sheets of baking parchment, then wrap the plate in cling film. Chill for up to 2 days.

Heat oven to 200C/180C fan/gas 6 and line two baking trays with baking parchment. Take one pancake and brush a circle of beaten egg around the edge.

Pile a quarter of the chicken mixture into the centre of the pancake (the sauce should have thickened while chilling), then fold the pancake over and press the edges together to make a pasty shape.

Transfer to a baking tray and continue assembling the remaining pancakes.

Brush the top of each one with more egg and scatter over the gluten free breadcrumbs, then bake for 20-25 mins, swapping the trays halfway through. Leave to cool for 5 mins before serving with salad or baked beans, if you like.

Recipe adapted from: Good Food

New Low FODMAP Recipes
Low FODMAP Recipe and Gluten Free Recipe - Crispy pancakes with chicken & bacon
*We recommend the help  of a registered dietician
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