Better-for-You Pancakes

Better-for-You Pancakes
Better-for-You Pancakes
Diane Henderiks

Better-for-You Pancakes

Here's a healthier version of a lazy weekend morning favorite, pancakes. A mixture of whole-wheat flour, rolled oats, wheat germ, and flaxseed ups the fiber factor and helps you feel satiated with less.

4
Servings
953
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Cups whole-wheat flour
  • 1/2 Cup rolled oats, pulverized to a powder in a blender
  • 2 Tablespoons wheat germ
  • 1 Tablespoon ground flaxseed
  • 1 Tablespoon baking powder
  • 1 Teaspoon cinnamon
  • 2 1/2 Cups low-fat milk
  • 3 egg whites, beaten
  • 1/3 Cup canola oil
  • 1 Teaspoon vanilla extract
  • 1 Tablespoon honey or 1/4 teaspoon dried stevia leaf powder
  • Cooking spray

Directions

In a bowl, combine the first 6 ingredients. In another bowl, combine the next 5 ingredients. Add the milk mixture to the flour mixture.

Coat a nonstick or cast-iron pan or griddle with cooking spray and heat over medium heat. Ladle ¼ cup batter into the pan and cook until bubbles form. Flip and cook until the other side is golden brown. Transfer to a plate and repeat with the rest of the batter.

Nutritional Facts

Total Fat
36g
51%
Sugar
30g
33%
Saturated Fat
4g
17%
Cholesterol
16mg
5%
Carbohydrate, by difference
94g
72%
Protein
69g
100%
Vitamin A, RAE
1314µg
100%
Vitamin B-12
5µg
100%
Vitamin B-6
2mg
100%
Vitamin C, total ascorbic acid
53mg
71%
Vitamin E, added
12mg
80%
Vitamin K (phylloquinone)
13µg
14%
Calcium, Ca
1532mg
100%
Choline, total
120mg
28%
Copper, Cu
2mg
0%
Fiber, total dietary
7g
28%
Folate, total
404µg
100%
Iron, Fe
17mg
94%
Magnesium, Mg
413mg
100%
Manganese, Mn
1mg
56%
Niacin
19mg
100%
Pantothenic acid
10mg
100%
Phosphorus, P
1082mg
100%
Riboflavin
2mg
100%
Selenium, Se
49µg
89%
Sodium, Na
338mg
23%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
9µg
60%
Water
82g
3%
Zinc, Zn
15mg
100%

Pancake Shopping Tip

What’s the difference between brown and white eggs? Besides color, nothing – different breeds of chicken account for the differences in color – quality and freshness are what really count.

Pancake Cooking Tip

In addition to keeping foods like granola, yogurt, and fruit on hand, plan ahead for hectic weekdays by whipping up extra batches of waffles or pancakes and individually freezing them for easy morning meals.