Name: Healthy Pancakes
Cook time: 30 min
Total time: 30 min
Ingredients: 2.5 cups whole-wheat flour; 1 cup buttermilk powder, (see Note); 5 tablespoons dried egg whites, such as Just Whites (see Note); 0.25 cup sugar; 1.5 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; 1.5 cups nonfat milk; 0.25 cup canola oil; 1 teaspoon vanilla extract

Healthy Pancakes

3.5

(6)

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

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

6 servings, 2 pancakes each

Nutrition Profile:

Heart Healthy Low-Calorie Low Carbohydrate Diabetes Appropriate Low Sodium

Jump to Nutrition Facts

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

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.)
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 (per serving)

138	Calories
7g	Fat
14g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2 pancakes
Calories 138
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 2g	8%
Total Sugars 5g
Protein 6g	11%
Total Fat 7g	9%
Saturated Fat 1g	4%
Cholesterol 4mg	1%
Vitamin A 65IU	1%
Vitamin C 1mg	1%
Folate 7mcg	2%
Sodium 235mg	10%
Calcium 145mg	11%
Iron 1mg	3%
Magnesium 27mg	6%
Potassium 198mg	4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.