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
532
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.

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.

Nutritional Facts

Total Fat
26g
40%
Sugar
9g
N/A
Saturated Fat
3g
15%
Cholesterol
8mg
3%
Protein
18g
36%
Carbs
66g
22%
Vitamin A
89µg
10%
Vitamin B12
0.7µg
12.2%
Vitamin B6
0.4mg
18%
Vitamin D
2µg
N/A
Vitamin E
4mg
18%
Vitamin K
15µg
18%
Calcium
482mg
48%
Fiber
9g
35%
Folate (food)
48µg
N/A
Folate equivalent (total)
48µg
12%
Iron
3mg
19%
Magnesium
139mg
35%
Monounsaturated
14g
N/A
Niacin (B3)
3mg
17%
Phosphorus
781mg
100%
Polyunsaturated
8g
N/A
Potassium
551mg
16%
Riboflavin (B2)
0.5mg
29.4%
Sodium
377mg
16%
Thiamin (B1)
0.5mg
30.3%
Zinc
3mg
20%

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