Pancakes are not the enemy. Most pancake recipes were written without your hormones in mind, but most hormone-friendly pancake articles, including the earlier version of this one, were written without the evidence in mind either.

Here's what you'll get instead: a simple egg, gluten and dairy free pancake recipe that takes about 30 minutes, and an honest look at what the research says about each swap. You're not imagining it when some foods make you feel worse. But "feels worse for me" and "proven to affect PMOS" are different things, and it helps to know which one you're dealing with.

We also owe you a correction. An earlier version of this article said that eggs, gluten and dairy "can quietly make PCOS symptoms harder to manage", that coconut milk's fats are less likely to promote fat storage, that agave is a better sweetener than maple syrup or honey, and that blueberries are one of the most useful foods for PMOS (PCOS). None of those claims held up when we checked the sources, and several of the citations were wrong or unrelated to the point. So we've rewritten the article.

Here's the short version. We found no trial showing that cutting gluten, dairy or eggs improves PMOS (PCOS) symptoms, and the 2023 international guideline found no evidence that any one diet composition is better than another. So make these pancakes because you need or prefer them without those ingredients, not because pancakes cause PMOS. Then build a balanced plate around them.

In this guide:

• How do you make egg, gluten and dairy free pancakes?
• Do you need to cut out gluten, dairy and eggs if you have PMOS?
• Does gluten-free flour change the blood sugar impact?
• Is coconut milk a good swap?
• Are blueberries, agave and cinnamon worth the hype?
• How do you build a more balanced plate around pancakes?
• Should you add a supplement?
• What does the evidence support? A quick summary
• Frequently asked questions

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How Do You Make Egg, Gluten and Dairy Free Pancakes?

Makes about 6 to 8 thin, crepe-style pancakes. Serves 2. Takes about 30 minutes including the rest.

Ingredients

• 125 g gluten-free plain flour
• Egg replacer, equivalent to 1 whole egg (follow the packet instructions)
• 250 ml coconut milk (full-fat from a tin gives the best texture; a carton coconut drink works but makes a thinner batter)
• Sunflower oil for frying
• Fresh or frozen blueberries, and a light drizzle of agave syrup, to serve

Method

Step 1. Put the flour into a mixing bowl and make a well in the centre. Pour in the prepared egg replacer and about a quarter of the coconut milk.

Step 2. Whisk until combined, using an electric hand whisk if you have one. Beat in another quarter of the coconut milk, then once the batter is smooth and lump-free, mix in the rest.

Step 3. Leave the batter to rest for 20 minutes. This lets the flour absorb the liquid and gives a smoother, more pliable pancake. Stir again before cooking.

Step 4. Heat a little sunflower oil in a non-stick pan over a medium-high heat. When it's hot, pour in a thin layer of batter and swirl to coat the base.

Step 5. Cook for 2 to 3 minutes until golden underneath, then flip and cook for another minute or two.

Step 6. Keep finished pancakes warm in the oven, covered with foil, while you cook the rest.

Step 7. Serve with blueberries and a light drizzle of agave syrup, or one of the toppings in the section on building a balanced plate below.

Allergy note: gluten-free doesn't mean free from every allergen. Check the labels on your flour blend and egg replacer, including any "may contain" warnings.

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Do You Need to Cut Out Gluten, Dairy and Eggs If You Have PMOS?

The original article said that each of these ingredients "can create low-level friction in the body". Here's what we found when we looked at each one.

Gluten

We found no randomised trial or systematic review testing a gluten-free diet in women with PMOS (PCOS) who don't have coeliac disease. Inflammation is a fair thing to ask about: a 2021 meta-analysis of 63 studies, covering 4,086 women with PCOS and 3,120 controls, found C-reactive protein (a general marker of inflammation) was higher in PCOS, and the authors concluded this was independent of obesity [1]. That tells us inflammation markers are raised. It doesn't tell us gluten causes it.

Gut leakiness is the other argument you'll see. A pilot study of 24 women with PCOS and 20 controls found higher blood markers of gut permeability, but not higher endotoxin [2], while a larger study of 104 women with PCOS and 203 BMI-matched controls found no difference in zonulin, one of those markers [3]. These are indirect markers, and none of the studies tested gluten.

Coeliac disease is a separate question. If you suspect gluten is a problem for you, get tested before you cut it out. NICE says people should eat gluten in more than one meal every day for at least six weeks before testing, and the NHS says not to start a gluten-free diet until a specialist has confirmed the diagnosis [4, 5].

Dairy

Dairy is the murkiest of the three. A 2024 systematic review of dairy and PMOS (PCOS) found 11 studies, mostly small or without a control group, and described the evidence linking dairy and PCOS as limited. In the small trials, women cut dairy along with other changes, so dairy itself can't be separated out [6].

The argument usually runs: milk raises IGF-1, and IGF-1 can stimulate androgen production. Each half has some support, but separately. A 2017 review found higher milk intake was modestly linked with higher blood IGF-I (about 0.10 standard deviations per one standard deviation of milk intake) [7], and in cultured human ovarian theca cells, IGF-I stimulated androstenedione production [8]. We found no study showing that drinking milk raises androgens in women with PMOS. It's a hypothesis, not a finding.

Acne is where dairy has the most data, and it's observational. A 2018 meta-analysis of 14 studies (78,529 people aged 7 to 30) found higher odds of acne with any dairy (odds ratio 1.25) and with skim or low-fat milk (1.32) [9]. The Nurses' Health Study II analysis the earlier article cited found a link between skim milk and teenage acne, recalled by adult women (prevalence ratio 1.44) [10]. Neither studied PMOS acne, and neither shows that milk causes it.

If you do cut dairy, the NHS advises choosing unsweetened, calcium-fortified alternatives, and speaking to a GP or dietitian before cutting out milk and dairy altogether [11].

Eggs

We found no evidence that eggs worsen PMOS. Eggs are one of the 14 allergens that must be declared on UK food labels, so an egg-free recipe is useful for anyone with an egg allergy [12]. That's a good reason to make it. It isn't a hormone reason.

What do the guidelines say?

The 2023 international guideline found no evidence to support one diet composition over another, said that any diet consistent with healthy-eating guidance has health benefits, and advised avoiding unduly restrictive or nutritionally unbalanced diets [13]. The NICE draft guideline (consultation in July 2026, so the wording may change) likewise says there is no evidence that any type of healthy diet composition is better than another [14].

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Does Gluten-Free Flour Change the Blood Sugar Impact?

Insulin resistance is common in PMOS, which is why breakfast blood sugar is a reasonable thing to think about. A 2016 meta-analysis of 28 clamp studies found insulin sensitivity was about 27% lower in women with PCOS, with a further reduction at higher BMI [15]. In a clamp study of 73 women, 75% of lean and 95% of overweight women with PCOS were insulin resistant by the study's definition [16].

But swapping wheat flour for gluten-free flour doesn't lower the glycaemic index (GI) on its own. A meta-analysis of 18 studies covering 132 gluten-free breads found 60.7% were high GI and only 18.2% were low GI [17]. That's bread, not pancake batter, and flour blends vary, so read it as a reason not to assume rather than a verdict on this recipe.

Gluten-free flour also isn't a nutrition upgrade. In UK law, non-wholemeal wheat flour must be fortified with calcium, iron, thiamin and niacin, but fortifying gluten-free flour and bread is voluntary, and many products have no added nutrients [18]. In a 2018 analysis of supermarket products, gluten-free bread and pasta were lower in protein than their gluten-containing equivalents, and only 5% of gluten-free breads contained all four of those nutrients [19]. Coeliac UK suggests choosing wholegrain or higher-fibre gluten-free flours, and warns that "brown" or "multigrain" on the label doesn't guarantee wholegrain [20].

What about low GI? The British Dietetic Association's PMOS diet sheet suggests choosing mostly low or moderate GI foods, and its GI sheet says pairing carbohydrate with protein, fat or fibre slows absorption [21, 22]. The international guideline, meanwhile, found no evidence that one diet composition is better than another [13]. Both are worth knowing. The practical takeaway is to eat these pancakes with something that adds protein and fibre, and not to count on the flour to do the work.

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Is Coconut Milk a Good Swap?

The earlier article said coconut milk's medium-chain fats slow glucose absorption and are less likely to promote fat storage or inflammation. The source was a 2002 review of medium-chain triglycerides and obesity prevention, which concluded they may raise energy expenditure and satiety when they replace long-chain fats. It doesn't cover glucose absorption, inflammation or coconut milk [23].

Coconut fat also isn't mostly the medium-chain type used in those trials. Lauric acid (C12) makes up about 48% of coconut oil, while the C8 and C10 fats used in MCT oil make up about 13% [24]. A review of 21 studies found coconut oil raised total and LDL cholesterol more than oils higher in unsaturated fat, though less than butter [25].

The NHS says women should have no more than 20 g of saturated fat a day, and lists coconut oil and coconut cream among foods high in saturated fat [26]. It doesn't mention coconut milk, and we couldn't find an NHS, BDA or British Heart Foundation statement on it, so check the label of the one you buy.

So use coconut milk because you like the texture, or because you need a dairy-free milk. Don't read it as a health food. A carton coconut drink or another unsweetened, calcium-fortified plant drink usually has less fat and makes a thinner batter [11]. For the pan, the British Heart Foundation suggests unsaturated oils such as rapeseed or olive in place of coconut oil [27]. Sunflower oil, as in this recipe, is also mostly unsaturated.

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Are Blueberries, Agave and Cinnamon Worth the Hype?

Blueberries

The earlier article called blueberries one of the most useful foods for PMOS. The study behind it was a double-blind trial in 32 obese, insulin-resistant adults who drank smoothies made with freeze-dried blueberry powder twice a day for six weeks. Their insulin sensitivity improved by 22.2%, against 4.9% on a placebo smoothie [28]. It didn't include women with PMOS, and we found no blueberry trial in PMOS. A handful of berries on pancakes is a much smaller dose.

What we can say is simpler. The NHS counts 80 g of fresh, canned or frozen fruit as one portion of your 5 A Day, and two handfuls of frozen blueberries is one portion [29]. Frozen berries count, so keep a bag in the freezer.

Agave, maple syrup and honey

The earlier article said agave has a lower GI than maple syrup or honey, citing a review of fructose that doesn't mention agave. Agave is often promoted on its low GI, but the NHS lists honey, maple syrup, agave syrup and other syrups as free sugars, and says adults should have no more than 30 g of free sugars a day, about 5% of energy [30, 31]. A low GI doesn't change that. So choose the one you like, use a light drizzle, and let the berries do some of the sweetening.

Cinnamon

The earlier article also recommended cinnamon for insulin sensitivity. The meta-analysis behind that was in type 2 diabetes: 10 trials and 543 adults, with fasting glucose about 24.6 mg/dL lower but no significant change in HbA1c [32]. The PMOS data are smaller. A meta-analysis of five small trials found fasting glucose about 4.8 mg/dL lower and no significant change in HOMA-IR, a measure of insulin resistance [33]. A sprinkle adds flavour. It isn't a treatment.

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How Do You Build a More Balanced Plate Around Pancakes?

A stack of pancakes on its own is mostly carbohydrate. The BDA's GI guidance says that pairing carbohydrate with protein, fat or fibre slows how quickly it's absorbed [22]. So serve them with a spoonful of nut or seed butter, a sprinkle of seeds, or an unsweetened, calcium-fortified plant-based yoghurt [11], and add the berries. If anyone at the table has a nut allergy, stick to seeds.

Keep the bigger picture in view. The international guideline's advice is to eat in a way that's consistent with healthy eating, tailored to your preferences and sustainable, and to avoid unduly restrictive diets [13]. If cutting food groups is making eating stressful, tell your GP or a dietitian.

This is what I wish someone had told me: pancakes on a Saturday morning are not the enemy, and you don't need a hormone-based reason to eat them. Your body is trying to tell you something when you feel worse after certain foods. Write it down, notice the pattern, and take it to your GP or a registered dietitian instead of guessing.

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Should You Add a Supplement?

If you take a supplement alongside regular meals, it's an add-on, not a fix. The NICE draft guideline says the benefit of inositol for metabolic outcomes is uncertain and that it isn't effective for fertility problems in people with PMOS [14], and the meta-analysis behind the 2023 guideline update described the evidence on inositol as limited and inconclusive [34]. It's not a magic fix. Here's what's in Myoplus, so you can decide for yourself.

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What Does the Evidence Support? A Quick Summary

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Frequently Asked Questions

Can I make these pancakes ahead and freeze them?

Yes. The Food Standards Agency advises cooling cooked food and getting it into the fridge within one to two hours, then eating it within about two days or freezing it. Freezing pauses bacterial growth but doesn't kill bacteria, so reheat only once, and make sure it's steaming hot all the way through. Layer the pancakes with baking paper so they separate [35, 36].

What can I use instead of a shop-bought egg replacer?

A common swap is a flax egg: 1 tablespoon of ground flaxseed mixed with 3 tablespoons of water and left for 10 minutes. Expect a slightly denser, nuttier pancake, and check the flaxseed packaging for allergen warnings.

Can I use a different dairy-free milk?

Yes, but the batter will be thinner than with tinned coconut milk. The NHS suggests unsweetened, calcium-fortified plant drinks, and lists soya, coconut and oat among the options [11]. Almond drink is a tree-nut product, so avoid it if you have a nut allergy [12].

Is this recipe safe for a nut allergy?

Coconut isn't one of the 14 allergens that must be declared on UK food labels, and Allergy UK says people with tree nut allergy don't need to avoid coconut. Still, check the flour and egg replacer labels for "may contain" warnings, and ask your allergy team if you're unsure [12, 37].

Should I go gluten-free if I have PMOS?

Not on the evidence we found. No trial shows that a gluten-free diet improves PMOS in women without coeliac disease. If you suspect coeliac disease, ask your GP for testing before you cut gluten, because the test only works while you're eating it [4, 5, 13].

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The Bottom Line

Make the pancakes. If you need them egg, gluten and dairy free, this recipe does that, and it takes about 30 minutes. If you don't, make them however you like. The research doesn't show that these swaps treat PMOS, and the guidelines say restrictive eating isn't the goal. If your periods are irregular, absent or painful, ask your GP to look for the cause.

Hormonal literacy isn't complicated, it's just rarely taught. Your diagnosis is a starting point, not a verdict, and a Saturday-morning pancake stack is allowed to just be breakfast.

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Related Reading

• PCOS Breakfast: What the Research Actually Shows
• Our 5 Favourite PMOS (PCOS) Lunch Recipes
• PCOS Dinner Recipes: What the Research Shows
• PCOS Desserts: What the Research Actually Shows
• Blood Sugar Balance: An Underrated Tool for Women's Hormone Health
• Food and Hormone Balance: What Eating Can and Can't Do

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This article is for educational purposes only and does not constitute medical advice. Guidance details are accurate to the sources cited at the time of writing and may change. MyOva products are food supplements, not medicines, and are not intended to diagnose, treat, cure or prevent any disease. Food supplements should not replace a varied diet. If you have concerns about your periods, hormones or diet, speak to your GP or a registered dietitian before making changes.

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References