Healthy Pancakes

Name: Healthy Pancakes
Total time: 30 min
Ingredients: 2 ½ cups whole-wheat flour; 1 cup buttermilk powder, (see Note); 5 tablespoons dried egg whites, such as Just Whites (see Note); ¼ cup sugar; 1 ½ 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 ½ cups nonfat milk; ¼ cup canola oil; 1 teaspoon vanilla extract

6 Ratings
6 Reviews

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.

EatingWell Test Kitchen

Source: EatingWell Magazine, Summer 2004

Gallery

Recipe Summary

total:

30 mins

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.)

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Step 2
Combine milk, oil and vanilla in a glass measuring cup.
Step 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.
Step 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.

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; protein 5.5g; carbohydrates 14g; dietary fiber 2.3g; sugars 5.4g; fat 6.9g; saturated fat 0.8g; cholesterol 3.5mg; vitamin a iu 64.8IU; vitamin c 0.5mg; folate 7mcg; calcium 145mg; iron 0.6mg; magnesium 26.9mg; potassium 197.6mg; sodium 235.4mg; thiamin 0.1mg.

Exchanges:

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

6 Ratings

5 star values: 1
4 star values: 3
3 star values: 0
2 star values: 2
1 star values: 0

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Ced1106

05/12/2017

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.

izzy2728

07/20/2011

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

Nicole

05/15/2011

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

EatingWell Member

02/06/2011

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.

dinodebblue

02/06/2011

Healthy PancakesCan 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.

EatingWell User

08/06/2010

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.

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Healthy Pancakes

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (6)

All Reviews for Healthy Pancakes

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Healthy Pancakes

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Tips

Nutrition Facts

Reviews (6)

All Reviews for Healthy Pancakes