Start your family’s day with a stack of healthy pumpkin pancakes. My super-nutritious Pumpkin Maple Pancakes are made with whole wheat flour and ground flaxseed as well as milk, eggs, maple syrup, and canned 100% pure pumpkin, so each a serving has nearly a day’s worth of immune-boosting vitamin A.
These pancakes are easy to make, and if your kids are like mine, they’ll probably ask for bananas or raspberries (and pure maple syrup!) on top.
With pumpkin season in full swing and with pancakes topping the list of family breakfast favorites, I put the two together and created these fluffy, super-yummy pancakes.
Pumpkin Maple Pancakes
Author: Liz
Nutrition Information
- Serves: 4 to 5
- Serving size: 3 to 4 pancakes
- Calories: 250
- Fat: 4.5g
- Saturated fat: 1.5g
- Carbohydrates: 42g
- Sodium: 360mg
- Fiber: 5g
- Protein: 11g
Recipe type: Breakfast
From farmers’ markets to Jack-O-Lanterns, pumpkins pop up just about everywhere this time of year. We use half a cup of canned pumpkin for these healthy pumpkin pancakes, and whatever is left over can be frozen in re-sealable plastic bags and used later in pancakes, muffins, and even smoothies.
Ingredients
- ¾ cup all-purpose flour
- ¾ cup whole wheat flour
- 2 tablespoons ground flaxseed or wheat germ
- 1 tablespoon baking powder
- ¼ teaspoon ground cinnamon
- 2 large eggs, beaten
- 1⅓ cups 1% low-fat milk
- ½ cup canned 100% pure pumpkin
- 1 tablespoon pure maple syrup
- 1 teaspoon vanilla extract
Instructions
- Whisk together the all-purpose flour, whole wheat flour, flaxseed, baking powder, and cinnamon in a large bowl.
- In a separate bowl, whisk together the eggs, milk, pumpkin, maple syrup, and vanilla until well blended. Pour the liquid ingredients over the dry ingredients and stir until just combined.
- Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a ¼-cup measuring cup, forming 4-inch pancakes.
- Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip the pancakes, and cook until the other sides are golden, an additional 2 to 3 minutes. Adjust the heat as you go if the bottoms brown too quickly. Repeat with the remaining cooking spray and batter.
Notes
Each serving has 70% vitamin A, 35% calcium, and 15% iron. Not bad for a fast and easy breakfast.
Do you have a go-to pancake recipe you make for your family? What ingredients do you tend to add?
Could you use all whole wheat flour instead of the all-purpose/wheat combination?
Sure. Give it a try. You may want to increase the liquid a bit to compensate. Perhaps go from 1 1/3 cups milk to 1 1/2 cups. Let us know how it works out!
Pure pumpkin puree comes in different size cans so when you say “half of a can” how many oz do you mean?
Half a can is 7 to 8 ounces. But the recipe calls for 1/2 cup!!! Whatever you don’t use, you can freeze for later use in ziptop bags. LMK if you have more questions about the recipe.
Can you use plant based milk instead of cow’s milk
Absolutely. You can substitute the cow’s milk for any plant-based milk.