Healthy Pancakes

Healthy Pancakes

16 Reviews
From: EatingWell Magazine, Summer 2004

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 1/2 cups whole-wheat flour
  • 1 cup buttermilk powder, (see Note)
  • 5 tablespoons dried egg whites, such as Just Whites (see Note)
  • 1/4 cup sugar
  • 1 1/2 tablespoons baking powder
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 cup flaxseed meal, (see Note)
  • 1 cup nonfat dry milk
  • 1/2 cup wheat bran, or oat bran
  • 1 1/2 cups nonfat milk
  • 1/4 cup canola oil
  • 1 teaspoon vanilla extract

Preparation

  • Active

  • Ready In

  1. 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.)
  2. Combine milk, oil and vanilla in a glass measuring cup.
  3. 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.
  4. 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.
  • 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 information

  • Serving size: 2 pancakes
  • Per serving: 138 calories; 7 g fat(1 g sat); 2 g fiber; 14 g carbohydrates; 6 g protein; 7 mcg folate; 4 mg cholesterol; 5 g sugars; 65 IU vitamin A; 1 mg vitamin C; 145 mg calcium; 1 mg iron; 235 mg sodium; 198 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 2 starch, 1 lean meat, 2 fat (mono)

Reviews 16

January 30, 2012
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By: EatingWell User
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
July 20, 2011
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By: izzy2728
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
May 15, 2011
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By: Nicole
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
February 06, 2011
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By: dinodebblue
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.
December 30, 2010
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By: EatingWell User
Healthy Pancakes don't want substitutes Pros: Flaxseed is good Cons: How can I use real buttermilk, Liquid egg whites instead of dried substitutes?
December 02, 2010
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By: EatingWell User
My problem with your recipes is that they never tell what the serving size is. The calorie listing is for 2 pancakes or 10?
August 06, 2010
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By: EatingWell User
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.
August 02, 2010
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By: EatingWell User
Way too many ingredients that I won't use for other meals. Rose Marie
August 02, 2010
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By: EatingWell User
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.