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Happy National Pancake Day!

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JLP Staff

Food & Home / / March 08, 2016

 
Pancakes have always been a family favorite in my house, but those mouth watering hot cakes soaked in maple syrup and smeared with butter can really stack up the calories. Here are some of our favorite healthier pancake recipes that are just as delicious!
 
 
Add a serving of fruit to your breakfast! Blueberries, or any purple colored fruit, have high nutritional benefits. So, grab a handful of your favorite purple fruit and add them to your whole-wheat pancakes!
 
Ingredients:
  • 3/4 cup multigrain pancake mix (such as Arrowhead Mills)
  • 1 tablespoon canola oil
  • 1/2 cup plus 2 tablespoons soy milk
  • 1/2 cup fresh blueberries
  • Maple syrup
  • Powdered sugar (optional)
Directions
  1. Combine first 4 ingredients (through blueberries).
  2. Pour about 1/4 cup batter (or use a 2-ounce ice-cream scoop) per pancake onto a hot nonstick griddle or skillet. Cook over medium heat for about 2–3 minutes or until tops are covered with bubbles and edges look cooked. Flip pancakes over, and cook an additional 2–3 minutes or until bottoms are golden brown. Pile on a plate in 1 stack. Cover with a hand towel to keep warm.
  3. Place 2 pancakes on each of 3 plates. Drizzle with the maple syrup, and dust with some powdered sugar, if desired.

Old Fashion Pancakes - Calories: 135 
Cut a little fat, use egg whites, less butter, nonfat milk and there you have it! A healthier version of a delicious traditional, good ol’ fashion pancake.
 
Ingredients
  • 1 1/2 cups all-purpose flour
  • 3 1/2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 tablespoon white sugar
  • 1 1/4 cups nonfat milk
  • 2 egg whites
  • 2 tablespoons butter, melted
Directions
  1. Sift flour, baking powder, salt, and sugar together in a large bowl. Make a well in the center and pour in milk, egg whites, and melted butter; mix until smooth.
  2. Heat a lightly oiled griddle or frying pan over medium-high heat. Using approximately 1/4 cup for each pancake, pour or scoop batter onto griddle. Brown on both sides and serve hot.
 
Quinoa Banana Pancakes - Calories: 269
Quinoa in pancakes?! YES! Quinoa makes a great fluffy pancake that tastes delicious!
 
Ingredients
  • 1 cup cooked quinoa, cooled
  • 1 cup + 1 Tbsp skim milk
  • 1⅓ cup whole wheat flour
  • 1 Tbsp brown sugar
  • 4 egg whites (½ cup)
  • 2 bananas, mashed
  • 1 tsp vanilla extract
  • 1 Tbsp Stevia (or your favorite sweetener)
  • 4 Tbsp sugar-free maple syrup
Directions
  1. Cook quinoa according to package directions. Allow it to cool slightly.
  2. In a large bowl, combine quinoa, milk, wheat flour and brown sugar.
  3. In a small bowl, mash bananas and stir in vanilla and Stevia — add to quinoa mixture.
  4. In a medium size bowl, beat egg whites on high speed until they are fluffy. This might take 2-3 minutes.
  5. Using a spatula, fold egg whites into quinoa mixture.
  6. Spray a medium sized skillet with non-stick cooking spray and place over medium heat.
  7. Using a ⅓ measuring cup, pour batter into skillet. Flip each pancake after cooking for 3-4 minutes on each side or until batter starts to bubble.
  8. Top 3 pancakes with 1 Tbsp sugar-free maple syrup.

Applesauce Pancakes – Calories: 74
Easy to make and low in fat these applesauce pancakes are a great heart-healthy option.
 
Ingredients
  • 1 cup all-purpose flour
  • 1 teaspoon baking soda
  • 1/8 teaspoon salt
  • 2 tablespoons toasted wheat germ
  • 1 cup nonfat buttermilk
  • 1/4 cup unsweetened applesauce
  • 2 teaspoons vegetable oil
  • 1 large egg, lightly beaten
  • Cooking spray
  • Sugar-free maple syrup (optional)
  • Fresh fruit slices (optional)
Directions
  1. Combine first 4 ingredients in a medium bowl; make a well in center of mixture.
  2. Combine buttermilk and next 3 ingredients.
  3. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
  4. Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat.
  5. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle.
  6. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
  7. Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).

Replace your bacon egg and cheese breakfast sandwich with this ham, cheese, and dill pancake! These pancake flavors will satisfy your cravings and cut your calorie intake.    
 
Ingredients:
  • 1 cup pancake mix
  • 1/2 cup coarsely chopped smoked ham
  • 1 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 1 cup whole milk
  • 1/2 cup grated Gruyère, Swiss, or Cheddar cheese
  • 1 egg
  • 1 tablespoon vegetable oil
  • 1 tablespoon chopped fresh dill
  • Fresh dill sprigs (optional)
Directions
  1. Combine the pancake mix, ham, salt, and cayenne in a large bowl.
  2. In another bowl, whisk together the milk, cheese, egg, oil, and chopped dill.
  3. Stir the wet ingredients into the dry and whisk just to combine.
  4. Let the batter rest according to the pancake-mix label directions (or for 5 minutes if you make your own mix).
  5. Place a nonstick griddle or skillet coated with oil, butter, or cooking spray over medium-high heat.
  6. Spoon or pour about 1/3 cup of batter for each pancake onto the griddle.
  7. Turn when bubbles rise to the surface and the edges look cooked.
  8. Repeat with the remaining batter. Garnish with dill sprigs (if desired).
 
Categories: Food & Home, Recipes
About The Author
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Joan Lunden’s in-house research and writing team works with Joan to create content that complements her focuses and the interests of her fans. The team is dedicated to creating a thriving community through content and conversations, and hopes their work, like Joan’s, can make a difference in the lives of her readers everywhere.

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