Pumpkin Pancakes

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This healthy whole-grain pumpkin pancake recipe produces fluffy cakes with a beautiful orange hue from pureed pumpkin and light crunch from toasted pecans. If you want to experiment with different types of whole grains, replace up to 1/2 cup of the whole-wheat flour with cornmeal, oats and/or buckwheat flour. Or add extra fiber and omega-3s by adding up to 3 tablespoons of ground flaxseed or chia seeds.

Cook Time:
50 mins
Additional Time:
10 mins
Total Time:
1 hr
Servings:
7
Yield:
7 servings, 2 (4-inch) pancakes each

Ingredients

  • 1 ½ cups white whole-wheat flour (see Tips)

  • 2 teaspoons baking powder

  • ½ teaspoon pumpkin pie spice

  • ¼ teaspoon baking soda

  • ¼ teaspoon salt

  • 1 large egg

  • 1 ½ cups buttermilk (see Tips)

  • 1 cup pumpkin puree

  • ¼ cup toasted chopped pecans (see Tips)

  • 2 tablespoons canola oil

  • 1 tablespoon sugar

  • 1 teaspoon vanilla extract

Directions

  1. Whisk flour, baking powder, pumpkin pie spice, baking soda and salt in a large bowl. Whisk egg, buttermilk, pumpkin, pecans, oil, sugar and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist overmixing--it will make the pancakes tough.

  2. Let the batter sit, without stirring, for 10 to 15 minutes. As the batter rests, the baking powder forms bubbles that create fluffy pancakes and the gluten in the flour relaxes to make them more tender.

  3. Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about 1/4 cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

    Pumpkin Pancakes

Tips

Make Ahead Tip: To make ahead: The mixture of dry ingredients can be stored airtight for up to 1 month; the batter can be refrigerated for up to 1 day; cooked pancakes can be frozen airtight, in a single layer, for up to 3 months. Reheat in the microwave or oven.

Tips:
White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.

No buttermilk? You can make “sour milk” as a substitute: mix 1 tablespoon lemon juice or vinegar to 1 cup nonfat milk; let stand for about 10 minutes before using.

To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Nutrition Facts (per serving)

201 Calories
8g Fat
27g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 7
Serving Size 2 (4-inch) pancakes
Calories 201
% Daily Value *
Total Carbohydrate 27g 10%
Dietary Fiber 4g 14%
Total Sugars 6g
Added Sugars 2g 4%
Protein 7g 14%
Total Fat 8g 10%
Saturated Fat 1g 6%
Cholesterol 29mg 10%
Vitamin A 5513IU 110%
Vitamin C 2mg 2%
Folate 11mcg 3%
Sodium 379mg 16%
Calcium 155mg 12%
Iron 4mg 24%
Magnesium 20mg 5%
Potassium 214mg 5%

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.

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