Healthy Pancakes

Rating: 3.76 stars
17 Ratings
  • 5 star values: 1
  • 4 star values: 14
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 1

EatingWell reader Kathy Moseler of Barrington Hills, Illinois, contributed this convenient recipe to our Kitchen to Kitchen department. The pancakes are made with 100 percent whole-wheat flour and get an additional fiber boost from flaxseed meal. Source: EatingWell Magazine, Summer 2004

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Ingredients

Directions

  • Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. (Makes 6 cups dry mix.)

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  • Combine milk, oil and vanilla in a glass measuring cup.

  • Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.

  • Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning.

Tips

Variations: Chocolate-Chocolate Chip Pancakes: Fold 1/2 cup cocoa powder and 3 ounces chocolate chips into the batter. Blueberry: Fold 1 cup frozen blueberries into the batter. Banana-Nut: Fold 1 cup thinly sliced bananas and 4 tablespoons finely chopped toasted pecans into the batter.

Buttermilk powder, such as Saco Buttermilk Blend, is a useful substitute for fresh buttermilk. Look in the baking section or with the powdered milk in most markets.

Dried egg whites are convenient in recipes calling for egg whites because there is no waste. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.

You can find flaxseed meal in the natural-foods section of large supermarkets. You can also start with whole flaxseeds: Grind 2/3 cup whole flaxseeds to yield 1 cup.

Nutrition Facts

Serving Size: 2 pancakes
Per Serving:
138 calories; 6.9 g total fat; 0.8 g saturated fat; 4 mg cholesterol; 235 mg sodium. 198 mg potassium; 14 g carbohydrates; 2.3 g fiber; 5 g sugar; 5.5 g protein; 65 IU vitamin a iu; 1 mg vitamin c; 7 mcg folate; 145 mg calcium; 1 mg iron; 27 mg magnesium;
Exchanges:

2 starch, 1 lean meat, 2 fat (mono)

Reviews (17)

Read More Reviews
17 Ratings
  • 5 star values: 1
  • 4 star values: 14
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
Ced1106
Rating: 4 stars
05/13/2017
Tried using regular nonfat milk instead of dried but the batter was becoming too liquid so didn't add any more milk. Worked fine although I may have added more sugar than I thought I did. Well-received by the family. Not sure if I'd make it if we didn't already have many of the ingredients not often used in recipes. Read More
EatingWell User
Rating: 4 stars
01/30/2012
Does anyone have suggestions to replace the egg or dairy ingredients? We have used Ener-G egg replacer when a recipe calls for 2 or less eggs however we were told if a recipe calls for 3 or more that Ener-G will not work. Suggesions? Pros: no white flour & not a box mix yeah! Cons: We have food allergies in our house to dairy & egg Read More
EatingWell User
Rating: 4 stars
10/30/2011
We had these for breakfast this morning. They are fabulous!... They have wonderful flavor and are light fluffy healthy and filling. We topped these with bananas maple syrup and whipped cream. Yummy. Read More
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EatingWell User
Rating: 4 stars
10/30/2011
But why take healthy and then add both maple syrup & whipped cream to it?!? Read More
EatingWell User
Rating: 4 stars
10/30/2011
Maple syrup with HFCS and whipped cream: what a horrid way to ruin a powerhouse healthy meal. Skip that stuff. Read More
EatingWell User
Rating: 4 stars
10/30/2011
These would be even healthier if made with sprouted grain flour -- such as spelt....the sprouted grains digest easier than regular unsprouted whole grains. And as to the readers comment about maple syrup -- REAL maple syrup is actually healthy for you in small amounts and real whipped cream or butter are NOT unhealthy if eaten in small amounts once in a while. Read More
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EatingWell User
Rating: 4 stars
10/30/2011
Try substituting applesauce for oil and serving with natural (no sugar) applesauce on top. Read More
EatingWell User
Rating: 4 stars
10/30/2011
Re: The flaxseeds it is best to grind yourself as the nutritional value is max when first ground and then starts decreasing almost immediately. Read More
EatingWell User
Rating: 4 stars
10/30/2011
Agreed with the previous poster - Maple syrup doesn't (and legally can't) have HFCS in it. If it is anything but real maple syrup it can't say "maple" on the packaging outside of the ingredients label. And since when is real cream that is whipped terrible for you? It's high in some elements but eaten sparingly is fine and a good source of protein. And real maple syrup isn't bad for you at all eaten sparingly. Read More
EatingWell User
Rating: 4 stars
10/30/2011
Way too many ingredients that I won't use for other meals. Rose Marie Read More
EatingWell User
Rating: 4 stars
10/30/2011
Right on. Real Maple Syrup has much lower glycemic index and moderation / sparingly is the key. We are all healthier when we stay away from processed foods and eat more "real" foods. A tablespoon of whipped cream is pretty minor. A cup or two of whipped cream could be a disaster. I'm happy to see more and more whole grain pancake and waffle recipes. Thirty-five years ago I fed my kids pancakes from the book "Feed Me I'm Yours" by Vicky Lansky. Terrific recipe whole wheat flour soy flour corn meal old fashioned oats buttermilk or sour milk powdered milk and other really good stuff. One was a meal. We topped them with fresh fruit that we processed with a hand crank baby food grinder. Fruit sauce. Sometimes a sprinkle of our own hickory nuts or black walnuts. Some of us can be healthy and loose weight with pancakes every day but for some they will be occasional and a treat. These are yummy and satisfying. Read More
EatingWell User
Rating: 4 stars
10/30/2011
They taste great with nothing on top. Removing the oil will probably make them dry tasting. I prefer using healthier oils instead. I recently found butter flavored grape seed oil; it works great in the recipe. Grape seed oil has good glycemic properties and it helps raise HDL (good) cholesterol. Read More
EatingWell User
Rating: 4 stars
10/29/2011
My problem with your recipes is that they never tell what the serving size is. The calorie listing is for 2 pancakes or 10? Read More
EatingWell User
Rating: 1 stars
10/29/2011
Healthy Pancakes don't want substitutes Pros: Flaxseed is good Cons: How can I use real buttermilk Liquid egg whites instead of dried substitutes? Read More
dinodebblue@yahoo.com
Rating: 2 stars
10/29/2011
Healthy Pancakes Can one use liquids instead of dry ingredients? Would like to have better substitution information. Pros: Looked wonderful wanted to try. Cons: Had no dried buttermilk or dried egg whites. Read More
Nicole
Rating: 4 stars
10/29/2011
good with a few changes I did not have dry egg whites or buttermilk powder - so I used 5 TBSP of egg whites (egg beaters) & made buttermilk - the mix was very thick and got thicker as it sat to be cooked - was fine once I added more milk Read More
izzy2728
Rating: 5 stars
10/29/2011
Amazing pancakes!!!! The mix was easy to make and was very delicious. I used meringue powder and added a TSP of cinnamon and a pinch of nutmeg and the taste was great. I made them for my 5 yr. old cause he always wants pancakes and want him to get his whole grains and fiber. I added slices of banana with no syrup and he loved them and was asking for more:) Pros: Whole grain:) Cons: Not finding dry egg Read More
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