Pancake syrup is a popular breakfast condiment, often served alongside pancakes, waffles, French toast and other breakfast foods. It provides a sweet, thick and sticky topping that many people love. However, for those with celiac disease or non-celiac gluten sensitivity, determining whether pancake syrup contains gluten is an important consideration.
Gluten is a protein found in grains like wheat, rye and barley. For people with celiac disease or gluten sensitivity, consuming gluten triggers an autoimmune reaction that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue and more. The only treatment is following a strict lifelong gluten-free diet.
So does pancake syrup contain gluten? The short answer is maybe. Traditional pancake syrups are made from corn syrup, which does not contain gluten. However, some flavored syrups may have ingredients derived from gluten grains. Let’s take a deeper look.
Traditional Pancake Syrup Ingredients
Traditional pancake syrup gets its characteristic thick, sticky texture from one main ingredient: corn syrup. Corn syrup is made by processing cornstarch. Since corn does not contain gluten, pure corn syrup is gluten-free.
The other primary ingredient in basic pancake syrup is some type of added sugar, which helps balance out the corn syrup’s sticky-sweet flavor. Granulated white sugar does not contain gluten.
So the two key components of traditional pancake syrup – corn syrup and granulated sugar – are naturally gluten-free.
Common pancake syrup brands like Aunt Jemima Original and Mrs. Butterworth’s Original contain just these two gluten-free ingredients. Their ingredient lists contain:
– Corn syrup
– Sugar
– Water
– Salt
– Preservatives
None of these contain gluten, making basic pure maple-flavored pancake syrup a gluten-free option.
Flavored Pancake Syrups
While original/traditional pancake syrup is gluten-free, many flavored syrups introduce potential sources of gluten.
Added flavors, natural extracts, spices and other mix-ins can sometimes be derived from gluten grains. For example:
– Vanilla extract – may be made with alcohol distilled from barley
– Cinnamon – may be cut with wheat flour to prevent caking
– Caramel color – can be made from barley malt
So while the corn syrup itself is gluten-free, flavored syrups may contain hidden sources of gluten in their mix-ins.
Some common pancake syrup flavors that may introduce gluten include:
– Maple brown sugar
– Cinnamon roll
– Banana Nut
– Pecan praline
– Caramel
– Blueberry
– Strawberry
– Raspberry
When in doubt, you’ll need to read the ingredient lists carefully or contact the manufacturer to confirm which flavors are gluten-free.
As a general rule, opt for simpler flavors over more complex ones, as these are less likely to have questionable ingredients. For example, plain maple or fruit flavors are typically safer than cinnamon roll or pecan praline.
Gluten-Free Pancake Syrup Brands
Many pancake syrup brands indicate when their products are gluten-free right on the label. This takes the guess-work out of figuring out if they contain hidden gluten.
Here are some well-known brands that offer gluten-free pancake syrups:
Aunt Jemima
– Aunt Jemima Original Syrup
– Aunt Jemima Lite Syrup
– Aunt Jemima Sugar Free Syrup
– Aunt Jemima Butter Rich Syrup
– Aunt Jemima Butter Lite Syrup
Mrs. Butterworth’s
– Mrs. Butterworth’s Original Syrup
– Mrs. Butterworth’s Lite Syrup
– Mrs. Butterworth’s Sugar Free Syrup
Hungry Jack
– Hungry Jack Original Syrup
– Hungry Jack Lite Syrup
– Hungry Jack Sugar Free Syrup
Log Cabin
– Log Cabin Original Syrup
Nature’s Hollow
– Nature’s Hollow Sugar-Free Maple Flavored Syrup
– Nature’s Hollow Sugar-Free Blueberry Syrup
– Nature’s Hollow Sugar-Free Strawberry Syrup
– Nature’s Hollow Sugar-Free Chocolate Syrup
– Nature’s Hollow Sugar-Free Cherry Syrup
Vermont Maple Grove
– Vermont Maple Grove Organic Maple Syrup
Checking Labels of Flavored Syrups
When buying flavored pancake syrups not marked gluten-free, be sure to check the ingredients label carefully.
Watch out for terms like malt, malt flavoring or malt extract, as these indicate the presence of barley. The label should clearly state if the syrup is made in facility that also processes wheat, or note that it cannot guarantee the syrup is gluten-free.
You can also contact the manufacturer directly if the ingredients seem ambiguous. Many companies have helpful customer service teams that can clarify whether specific syrup varieties are gluten-free.
When in doubt, steer clear of flavored syrups with questionable ingredients. There are many confirmed gluten-free options available.
Homemade Gluten-Free Syrup
Another option is to make your own homemade gluten-free pancake syrup. This allows you to control all the ingredients.
It’s easy to whip up basic maple-flavored syrup using just a few simple ingredients:
Gluten-Free Maple Syrup Recipe
– 1 cup brown sugar
– 1 cup water
– 1⁄4 tsp maple extract
– Pinch of salt
Combine all ingredients in a small saucepan. Heat over medium, stirring occasionally, until the sugar dissolves. Reduce heat and let simmer for 5 minutes, until thickened. Allow to cool before serving.
You can also customize this with your own preferred gluten-free flavors. For a fruit syrup, add 1 cup of pureed berries like strawberries, blueberries or raspberries. For a maple pecan flavor, stir in 1⁄4 cup chopped toasted pecans.
Making your own eliminates uncertainty about gluten, letting you enjoy flavorful syrup worry-free.
Pancake Syrup Alternatives
In some cases, those with celiac disease or gluten sensitivity may want to avoid pancake syrup altogether, just to be safe. Here are some tasty gluten-free alternatives:
– 100% Pure Maple Syrup – Made simply from boiled maple sap; verify no gluten grains added during processing
– Honey – Pure honey is entirely gluten-free
– Fruit Sauce – Puree fresh or frozen berries, peaches, bananas or other fruit
– Nut Butter – Spread on a thin layer of peanut, almond or sunflower seed butter
– Greek Yogurt – Dollop on some gluten-free yogurt for a tangy topping
– Powdered Sugar Glaze – Mix powdered sugar with milk or cream for a sweet drizzle
– Fresh Fruit – Sliced banana, berries, peach slices, etc
Are Pancakes Themselves Gluten-Free?
While syrup is one concern when eating pancakes with celiac disease or gluten sensitivity, the pancakes themselves can also be an issue.
Traditional pancakes are made with wheat flour, which contains the gluten protein. So regular pancakes are off limits on a gluten-free diet.
Thankfully, there are many easy gluten-free pancake mixes available, typically made with ingredients like:
– Rice flour
– Corn flour
– Potato starch
– Tapioca flour
– Buckwheat flour
– Almond flour
Brands like Krusteaz, Bob’s Red Mill, King Arthur and Bisquick sell gluten-free pancake mixes that are widely available. You can also find gluten-free pancakes pre-made in the freezer section of many grocery stores.
Making gluten-free pancakes from scratch is an option too. Here is a simple recipe:
Gluten-Free Pancake Recipe
– 1 cup (140g) gluten-free flour blend
– 2 tsp baking powder
– 1 tbsp sugar
– 3⁄4 cup (180ml) milk
– 1 egg
– 2 tbsp melted butter
– pinch of salt
Combine dry ingredients. In a separate bowl, mix wet ingredients. Add wet to dry and mix just until combined. Spoon batter onto a hot greased griddle. Flip cakes once bubbles form on the top surface. Cook until golden brown on both sides.
With both gluten-free pancakes and gluten-free syrup, you can safely enjoy this classic breakfast treat.
Is Syrup Gluten-Free at Restaurants?
If you eat pancakes or other syrup-topped items at restaurants, take some care to ensure the syrup is gluten-free.
Ask your server to check on the ingredients of the syrups they use. Many national chains like Denny’s, IHOP and Cracker Barrel have gluten-free menus listing their safe options.
When possible, request to see the label of the syrup container. And if the restaurant makes their own syrup recipes in-house, ask them to verify the ingredients are gluten-free.
To be extra cautious, you can bring your own dedicated gluten-free syrup from home even when eating out.
Should I Do the Gluten Pancake Challenge?
Some with celiac disease or gluten sensitivity wonder if they should try doing a “pancake challenge” – eating regular wheat pancakes with syrup to see if it makes them sick.
This is not recommended, for a few reasons:
Reasons Not to Do a Pancake Gluten Challenge
- Deliberately gluten-challenging yourself can cause abdominal pain, diarrhea and other unpleasant gastrointestinal symptoms
- It can take hours, days or even weeks for symptoms to show up after a gluten challenge
- Repeated exposures can cause damage to the small intestine even if you feel fine
- Those with celiac disease should not intentionally consume any amount of gluten at all after diagnosis
Rather than challenging yourself, stick with known gluten-free pancakes and syrups. Testing gluten is best left to medical professionals.
Conclusion
Traditional maple-flavored pancake syrups made purely from corn syrup are gluten-free and safe for people with celiac disease and gluten intolerance.
However, flavored syrups may contain hidden sources of gluten like malt or questionable spices and extracts. When buying flavored syrups, check labels carefully or contact the manufacturer to ensure they are gluten-free.
Opt for reputable brands that label syrups “gluten-free” or make your own homemade syrup to avoid any risk of gluten exposure. Pair your gluten-free syrup with gluten-free pancakes made from specially formulated flour blends or gluten-free oats.
By carefully choosing pancake syrup and pancakes, you can safely indulge in this sweet breakfast tradition. With the right gluten-free products, you don’t have to give up this food you love.