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overhead photo of gluten free no sugar apple pancakes on a plate

Gluten-Free, No Sugar Apple Pancakes Recipe

Enjoy a seasonal comfort food while supporting healthy blood sugar with these no-sugar, gluten-free apple pancakes. Get the recipe.

by Mia Rigden Board-certified nutritionist, classically trained chef

Pancakes are generally not thought of as being good for your blood sugar, but these gluten-free apple pancakes are a great alternative to a morning favorite with no added sugar. They are just us fun to make as they are to eat, and the apple garnish on top makes them feel extra special, whether making them for friends, kids, or yourself.



  • ½ cup applesauce
  • 2 eggs
  • ½ cup gluten-free all-purpose flour
  • 1 teaspoon cinnamon
  • Pinch of sea salt
  • 1 tablespoon butter or avocado oil
  • Apple slices


  1. In a medium sized mixing bowl, whisk together the apple sauce and eggs, followed by the flour, cinnamon and sea salt.
  2. Heat a frying pan over medium heat. Add half of butter or oil, then ½ of the pancake batter. Add apple slices on top and allow to cook until the edges start to look golden brown. Flip the pancake to cook through and repeat with the remaining pancake batter.

Makes two pancakes, for one hungry person.

Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise (2023), a comprehensive, encouraging guide to healthy eating with 100 original, nutritionally-balanced and flavor-enriching recipes. Learn more about working with Mia on her website, check out an online course, and follow on Instagram @mia_rigden for science-backed, practical nutrition advice.

Tags: Metabolism