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Orange-Pumpkin Pancakes

Orange-Pumpkin Pancakes
Prep Time
30 minutes
Number of Servings
12 pancakes
Ingredients
  • 1 cup whole-wheat pastry flour
    • if unavailable, use unbleached all-purpose flour
  • 1 tsp baking powder
  • [q:1/2] tsp ground cinnamon
  • [q:1/2] tsp salt
  • [q:3/4] cup orange juice
  • [q:1/2] cup canned unsweetened pumpkin
  • [q:1/4] cup oil
  • 2 eggs
  • For serving:
    • Pure maple syrup
    • Butter
Directions
  1. Preheat oven to 200˚.
  2. Combine flour, baking powder, cinnamon, and salt in a large bowl.
  3. Whisk together orange juice, pumpkin, oil, and eggs in a small bowl. Stir into flour mixture until you have a smooth batter.
  4. Meanwhile, heat a large griddle over medium to medium-high heat. When a drop of water dances on the griddle, it is hot enough. The griddle shouldn’t smoke, but it needs to be hot. You may have to reduce heat if pancake bottoms get too dark before tops are cooked through.
  5. Spoon about [q:1/4] cup of batter for each pancake onto hot griddle. Cook until little bubbles form, and then quickly flip pancakes to other side. Cook until just browned on second side. Place on a heat-safe serving plate, and set in oven while making rest of pancakes.
  6. Serve with maple syrup and butter.
Nutrition Info
3 pancakes; without maple syrup and butter: 278 Calories, 7 g Protein, 80 mg Cholesterol, 28 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 4 g Fiber, 16 g Total fat (3 g sat), 296 mg Sodium, [nut:4] Phosphorus, [nut:2] Vitamin C, [nut:1] Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, E, Calcium, Folate, Iron, Magnesium, Zinc

Freezer-Friendly Pancakes

Freezer-Friendly Pancakes
Prep Time
25 minutes
Number of Servings
10 pancakes
Ingredients
  • 2 cups all-purpose flour
  • 2 tsp baking powder
  • [q:1/2] tsp baking soda
  • [q:1/2] tsp salt
  • [q:1 1/2] cups plain low-fat Greek yogurt
  • [q:1 1/2] cups your favorite milk
  • 2 eggs
  • 2 Tbsp oil, plus additional for greasing pan
Directions
  1. Whisk together flour, baking powder, baking soda, and salt in a large bowl.
  2. In a medium bowl, whisk together yogurt, milk, eggs, and oil.
  3. Whisk wet ingredients into flour mixture until just combined. (Batter will be a bit lumpy.)
  4. Heat a large nonstick pan over medium-low heat. Spray pan with nonstick cooking spray or add a small amount of oil to pan. Pour about ½ cup batter onto pan for each pancake. Cook each side for about 2 minutes. Flip and cook remaining side for an additional 2 minutes. Repeat process until all batter is cooked.
Nutrition Info
2 pancakes, made with low-fat milk: 353 Calories, 18 g Protein, 72 mg Cholesterol, 46 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 1 g Fiber, 10 g Total fat (3 g sat), 546 mg Sodium, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Folate, [nutrition:2] Vitamin B12, [nutrition:1] Vitamin B3 (niacin), Iron

Apple Pancakes

Apple Pancakes
Prep Time
30 minutes
Number of Servings
3 Pancakes
Ingredients
  • 1 cup flour
  • 1 tsp baking powder
  • [q:1/2] tsp baking soda
  • 1 tsp ground cinnamon
  • [q:1/4] tsp salt
  • 2 eggs
  • 1 cup milk
  • 2 Tbsp oil, plus additional for oiling pan
  • 2 apples, peeled, cored, and thinly sliced, divided
Directions
  1. Whisk flour, baking powder, baking soda, cinnamon, and salt in a large mixing bowl.
  2. Beat eggs together in medium bowl. Whisk in milk and the 2 tablespoons of oil. Add egg mixture to flour mixture. Stir until smooth.
  3. Add a small amount of oil to a large nonstick skillet set over medium heat. Sauté [q:1/3] of the apples in skillet for 1 minute.
  4. Pour [q:1/3] of batter over apples. When bubbles begin to appear on surface of pancake and underside is light brown, flip pancake. When underside is golden, remove pancake from pan.
  5. Transfer pancake to a plate. Repeat steps 3 and 4 to make 2 additional pancakes. Serve with maple syrup or applesauce.
Nutrition Info
1 pancake: 375 Calories, 12 g Protein, 51 g Carbohydrates, 8 g Fiber, 16 g Total fat (3 g sat), 602 mg Sodium, [nutrition:5] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, Calcium, [nutrition:1] Vitamin A, Vitamin B3 (niacin), Vitamin D, Vitamin E, Folate, Iron, Magnesium, Zinc

Berry Protein Pancake Bites

Berry Protein Pancake Bites
Number of Servings
Serves 4
Ingredients

Pancakes

For Serving

  • 1 cup mixed berries
  • 3 cups low-fat cottage cheese or yogurt
Directions
  1. Preheat the oven to 350ºF and lightly grease 24 mini-muffin tin cavities with butter or coconut oil. In a medium mixing bowl, whisk together flour, protein powder, monk fruit sweetener, baking powder, and salt. In a separate small bowl, whisk together egg and milk until just combined.
  2. Stir wet ingredients into dry until blended and smooth. Fold in berries.
  3. Fill muffin cavities with batter. Top with additional fresh berries if desired. Bake for 16 to 18 minutes. Cool pancake bites in tins for 15 minutes.
  4. Gently remove pancake bites and place 6 in large compartments of 4 meal prep containers. Add cottage cheese to small compartments and top with berries.
Nutrition Info
433 Calories, 4 g Fat, 38 g Protein, 58 g Carbohydrates

Wholegrain Waffles

Wholegrain Waffles
Prep Time
10 minutes, plus 20 minutes cook time
Number of Servings
Serves 8
Ingredients
Directions
  1. Place the rye and kamut flakes in a blender or food processor and grind for 1 to 2 minutes until a coarse flour.
  2. Remove and place in a mixing bowl. Add the millet to the blender and grind about 4 to 5 minutes until flour.
  3. Add millet flour, unbleached white flour, sea salt and baking powder to the mixing bowl and mix thoroughly.
  4. In a separate bowl combine the oil, vinegar and EdenSoy. Mix and let sit for 3 to 4 minutes. It will become thick like buttermilk.
  5. Add soy buttermilk to the dry ingredients and blend well.
  6. Heat a waffle iron and lightly oil. When hot reduce the temperature setting to low (1 to 3).
  7. Add a ladle of batter in the waffle section, close the cover and cook until done, about 2 to 3 minutes or until the cover lifts without sticking. Remove the waffle and repeat.
  8. Serve with maple syrup.
Nutrition Info
295 calories, 7 g fat (20% calories from fat), 5 g protein, 56 g carbohydrate, 2 g fiber, 0 mg cholesterol, 200 mg sodium

Gluten-Free Blueberry-Ricotta Pancakes

Gluten-Free Blueberry-Ricotta Pancakes
Prep Time
25 minutes
Number of Servings
11 pancakes
Ingredients
  • [q:1/2] cup gluten-free oat flour*
  • [q:1/2] cup buckwheat flour
  • 1 tsp baking powder
  • [q:1/4] tsp salt
  • 1 Tbsp oil, plus additional for oiling pan
  • 2 eggs
  • 1 cup ricotta cheese
  • [q:1/2] cup your favorite milk
  • 1 cup fresh blueberries
Directions
  1. Mix oat flour, buckwheat flour, baking powder, and salt together in a large bowl.
  2. Whisk the 1 tablespoon oil, the eggs, ricotta cheese, and milk together in a medium bowl until blended.
  3. Add wet ingredients to dry ingredients and stir until combined. Fold in blueberries.
  4. Heat 1 teaspoon of the oil in a nonstick skillet set over medium heat. Add [q:1/4] cup of batter onto skillet. Repeat to make additional pancakes. Cook for 2 to 3 minutes. Carefully flip and cook other side for approximately 2 to 3 minutes, until pancake is cooked through. Repeat process until all batter is used. Add oil to pan as needed to prevent pancakes from sticking.
  5. Top with maple syrup, honey, or jam.
Nutrition Info
3 pancakes: 249 Calories, 14 g Protein, 30 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 4 g Fiber, 10 g Total fat (2 g sat), 355 mg Sodium, [nutrition:4] Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, Calcium, Iron, Magnesium, Zinc

Strawberry Applesauce Pancakes

Strawberry Applesauce Pancakes
Prep Time
15 minutes
Number of Servings
Serves 4
Ingredients
Directions
  1. Mix dry ingredients together in bowl and set aside.
  2. Combine Edensoy, vinegar, and olive oil in a separate bowl and allow to sit for 10 minutes to create a soy buttermilk.
  3. Add water and whisk wet ingredients in with dry. Fold in apple sauce.
  4. Oil pancake griddle or cast iron skillet and ladle [q:1/3] to [q:1/2] cup batter for each pancake. Cook until golden on bottom, flip over, and cook until batter is no longer wet.
  5. Serve with pure maple syrup, sliced fresh strawberries, or Eden Apple Strawberry Sauce.
Nutrition Info
215 calories, 5g fat (20% calories from fat), 6 g protein, 39 g carbohydrate, 3 g fiber, 0 mg cholesterol, 399 mg sodium

Finnish Oven Pancake with Berry Sauce

Finnish Oven Pancake with Berry Sauce
Prep Time
40 minutes prep time, plus 1 hour batter sit time
Number of Servings
Serves 4
Ingredients

Pancakes

  • 1 cup all-purpose flour, sifted
  • [q:1/4] tsp ground cardamom
  • 3 Tbsp unsalted butter, melted and cooled, divided
  • 2 Tbsp honey
  • 2 large eggs, beaten
  • [q:1 1/4] cup low-fat milk
  • [q:1/2] tsp vanilla extract

Berry Sauce

  • 8 oz fresh strawberries, stemmed and sliced into quarters
  • 8 oz fresh blueberries
  • [q:1/2] cup orange juice
  • [q:1/8] cup honey
  • 1 tsp vanilla extract
Directions
  1. In a large bowl, add flour, cardamom, 2 tablespoons of the melted butter, the honey, eggs, and milk. Using a hand mixer, mix ingredients together until batter is smooth. Let batter sit for 1 hour for better rising.
  2. Put an 8-inch cast-iron pan in the oven to heat up. Preheat oven to 425°.
  3. Carefully remove hot pan from oven. With a pastry brush, add remaining tablespoon of melted butter to pan. Make sure to brush butter up sides of pan as well as bottom. Pour batter into pan. Cook for 20 to 25 minutes, or until pancake has risen, is golden brown at edges, and looks just set in middle.
  4. While pancake is cooking, make Berry Sauce. Place strawberries, blueberries, orange juice, and honey in a saucepan over medium heat. Bring mixture to a boil. Reduce heat to medium and simmer for 3 to 5 minutes, or until fruit is soft. Remove from heat and stir in vanilla extract.
  5. Serve pancake immediately from oven with sauce.
Nutrition Info
392 Calories, 10 g Protein, 61 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 73 mg Sodium, [nutrition:5] Vitamin C, D, [nutrition:2] Vitamin B2 (riboflavin), B12, Phosphorus, [nutrition:1] Vitamin A, B1 (thiamine), B6, K, Calcium, Folate, Zinc

Fresh Corn Pancakes with Lime Drizzle

Fresh Corn Pancakes with Lime Drizzle
Prep Time
25 min prep time
Number of Servings
makes about 12 pancakes
Ingredients
  • 6 Tbsp whole-wheat pastry flour
  • 6 Tbsp unbleached all-purpose flour
  • [q:1/4] tsp salt
  • 1 large egg
  • [q:2/3] cup 1 percent milk
  • 4 tsp unsalted butter, melted
  • [q:1/2] cup fresh corn kernels (1 medium ear)
  • 1 medium scallion, green part only, very thinly sliced
  • 1 egg white
  • 2 Tbsp honey, preferably wildflower
  • 1 to 2 Tbsp fresh lime juice
Directions
  1. In a medium mixing bowl, combine flours and salt.
  2. In a small bowl, use a fork to beat egg. Add milk and melted butter and stir to combine.
  3. Add wet ingredients to dry ones, mixing until combined but small lumps still remain. Stir in corn and scallion greens.
  4. In a small bowl, use a hand or electric mixer to beat egg white until soft peaks form. Gently fold egg white into pancake batter.
  5. Coat a heavy skillet, preferably cast iron, generously with cooking spray and set pan over medium-high heat. When drops of water flicked into pan bounce, re-stir pancake batter. Using a [q:1/4] cup measuring cup, scoop down to bottom of bowl and dip out about 3 tablespoons batter. Pour batter onto skillet. Repeat, placing pancakes about 3 inches apart. Cook until bubbles dot pancakes, edges look opaque, and bottoms are nicely browned, about 3 minutes. Flip pancakes and brown lightly on second side. Transfer pancakes to platter and cover to keep warm.
  6. For drizzle: In a small, clean bowl, whisk honey and 1 tablespoon of the lime juice together until combined. If syrup is too sweet, add more lime juice to taste. Serve pancakes with honey-lime drizzle.
Nutrition Info
Per serving (3 pancakes): 202 Calories, 7 g Protein, 32 g Carbohydrates, 2 g Fiber, 6 g Total fat (3 g sat), 194 mg Sodium, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), K, Phosphorus