Healthy pancakes!

CassieReannan
CassieReannan Posts: 1,479 Member
in Recipes
Hi guys. I am craving pancakes pretty badly right now! I used to eat them all the time and since the diet I have wanted them sooo bad. I have been doing some research on healthy pancakes. I dont have much right now in the cupboard other than flour, normal milk, eggs and peanut butter. I am living on a students wage, need something cheap and healthy! Any ideas?
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Replies

  • dhess42
    dhess42 Posts: 1
    pioneer woman sour cream pancakes
  • teeley
    teeley Posts: 477 Member
    cottage cheese, flour, egg and a tiny oil...my fav!!
  • MelV1
    MelV1 Posts: 31
    I am a pancake lover too!!!! This is easy and cheap and delicious!!!! 2 egg whites, half a banana and a little bit of cinnamon. Mix together and cook in the frying pan. I had mine with strawberries and light syrup and it came to 140 calories. So DELICIOUS. I think I got that recipe off of here.
  • aimee_md
    aimee_md Posts: 44
    Betty Crocker pancake mix. You mix it with water, low in calories and tastes AMAZEBALLS

    Throw a little bit of honey and chopped banana on there.

    You can also get a frying spray called FRYLITE it's only 1calorie a spray.
  • CassieReannan
    CassieReannan Posts: 1,479 Member
    pioneer woman sour cream pancakes

    Omg yum! I think I might try this and swap the sour cream for yogurt. I have forme which is low fat. OMG I WANT PANCAKES.
    I cant wait to wake up tomorrow.
  • teeley
    teeley Posts: 477 Member
    I am a pancake lover too!!!! This is easy and cheap and delicious!!!! 2 egg whites, half a banana and a little bit of cinnamon. Mix together and cook in the frying pan. I had mine with strawberries and light syrup and it came to 140 calories. So DELICIOUS. I think I got that recipe off of here.

    ooooh I am trying that this week!! thanks...I wonder if a bit of protien powder would work with it?? hmmm going to try...thanks
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    What kind of flour do you have?
    (about 168 calories per pancake (with the flax seed) medium sized.
    My recipe for pancakes goes as follows:
    Two cups Whole Wheat flour
    5 Teaspoons baking powder (Rumford) It has no aluminum.
    1 teaspoon salt
    Two and a half cups milk(buttermilk is good but you need about 1/2 cup more)
    two eggs
    I also like to use 1/4 cup ground flax seed.

    Mix the dry ingredients
    Mix the wet ingredients

    Add the wet to the dry and stir till just mixed

    If it seem too thick and a touch more milk.

    Cook on a HOT skillet with a touch of oil till bubbles form around the edges and flip. Cook till golden brown.

    I love to eat mine with Nutella. MMmmmmm! Good.

    This make enough for a family of four.

    This is also good with protein powder added.
  • CassieReannan
    CassieReannan Posts: 1,479 Member
    I have just normal plain flour.
  • jlong7774
    jlong7774 Posts: 64 Member
    I make the Aunt Jemima Whole Wheat Pancakes and use Promise light margarine with sugar free syrup. From there I work the rest of my day for the calories allocated.
  • StartingAnewDay
    StartingAnewDay Posts: 319 Member
    bump so i can find later..
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    1/2 cup oats,
    1/2 cup cottage cheese
    1/2 cup egg whites
    1 scoop protein
    enough water for pancake batter consistency

    Flavouring could be whatever ie. sf pudding mix etc. For sweet potato I just added 200g of mashed sweet potato

    e.g. sweet potato
    12+-+1
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    I have just normal plain flour.


    You might want to start buying Whole wheat. Much better for you.
  • ladylu11
    ladylu11 Posts: 631 Member
    I found this recipe a few weeks ago but have not tried it yet. I think I found it here on MFP, but can't remember for sure.

    2 oz low fat cream cheese
    2 eggs
    1 packet truvia
    1/2 tsp cinnamon

    blend all together until smooth and cook as you would a regular pancake.

    77 calories for 4 pancakes
  • tigersword
    tigersword Posts: 8,059 Member
    I have just normal plain flour.


    You might want to start buying Whole wheat. Much better for you.
    Not necessarily. Whole wheat flour has less protein than regular all purpose flour. You can't really substitute one for the other, they behave in completely different ways. Health wise, wheat flours are all basically the same.
  • meagalayne
    meagalayne Posts: 3,382 Member
    1/2 cup oats,
    1/2 cup cottage cheese
    1/2 cup egg whites
    1 scoop protein
    enough water for pancake batter consistency

    Flavouring could be whatever ie. sf pudding mix etc. For sweet potato I just added 200g of mashed sweet potato
    WIN.
    If you're restricting cals to lose weight, you can omit the protein powder and water and the recipe still turns out great.

    You can also just go for a 45 minute power walk before breakfast and eat normal pancakes in moderation instead :wink:
  • audreygonzy
    audreygonzy Posts: 161 Member
    I found this recipe a few weeks ago but have not tried it yet. I think I found it here on MFP, but can't remember for sure.

    2 oz low fat cream cheese
    2 eggs
    1 packet truvia
    1/2 tsp cinnamon

    blend all together until smooth and cook as you would a regular pancake.

    77 calories for 4 pancakes

    Just made these and added bananas and strawberries. BEST EVER!
  • delilah47
    delilah47 Posts: 1,658
    What kind of flour do you have?
    (about 168 calories per pancake (with the flax seed) medium sized.
    My recipe for pancakes goes as follows:
    Two cups Whole Wheat flour
    5 Teaspoons baking powder (Rumford) It has no aluminum.
    1 teaspoon salt
    Two and a half cups milk(buttermilk is good but you need about 1/2 cup more)
    two eggs
    I also like to use 1/4 cup ground flax seed.

    Mix the dry ingredients
    Mix the wet ingredients

    Add the wet to the dry and stir till just mixed

    If it seem too thick and a touch more milk.

    Cook on a HOT skillet with a touch of oil till bubbles form around the edges and flip. Cook till golden brown.

    I love to eat mine with Nutella. MMmmmmm! Good.

    This make enough for a family of four.

    This is also good with protein powder added.
    How much batter for each pancake for the 168 calories? With that measurement, how many pancakes does the recipe make? Looks like a bunch! :smile:
  • delilah47
    delilah47 Posts: 1,658
    I have just normal plain flour.


    You might want to start buying Whole wheat. Much better for you.
    Not necessarily. Whole wheat flour has less protein than regular all purpose flour. You can't really substitute one for the other, they behave in completely different ways. Health wise, wheat flours are all basically the same.

    True, most chefs recommend replacing 1/4 to 1/3 of the white flour with wheat flour. Otherwise, your pancakes will turn out like giant hockey pucks.
  • stuartme123
    stuartme123 Posts: 210 Member
    I am a pancake lover too!!!! This is easy and cheap and delicious!!!! 2 egg whites, half a banana and a little bit of cinnamon. Mix together and cook in the frying pan. I had mine with strawberries and light syrup and it came to 140 calories. So DELICIOUS. I think I got that recipe off of here.

    This is very similar to what I was going to suggest.
    Mix one egg, 1/3 cup of oatmeal, one banana (mashed) together for your pancake mix. Delicious!
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    I have just normal plain flour.


    You might want to start buying Whole wheat. Much better for you.
    Not necessarily. Whole wheat flour has less protein than regular all purpose flour. You can't really substitute one for the other, they behave in completely different ways. Health wise, wheat flours are all basically the same.

    True, most chefs recommend replacing 1/4 to 1/3 of the white flour with wheat flour. Otherwise, your pancakes will turn out like giant hockey pucks.


    My pancakes are VERY light and fluffy made with 100% whole wheat flour. And they are healthier made with the Whole wheat. Just look up all the nutrients you miss out on when you strip out all the bran from the wheat. And If you want more protein add protein powder.

    Bran is the hard outer shell of the wheat plant. As the insoluble wheat bran passes through your system, it aids digestion, adds bulk to stools and prevents constipation. To benefit from the nutrition and fiber provided by wheat bran, food products should be made from 100 percent whole-wheat flour because the process that produces white flour removes the bran. According to the George Mateljan Foundation for the World's Healthiest Foods, during processing "over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber are lost."
    Read more: http://www.livestrong.com/article/41495-wheat-bran-nutrition-information/#ixzz1s80WrzZW

    http://www.livestrong.com/article/41495-wheat-bran-nutrition-information/
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    What kind of flour do you have?
    (about 168 calories per pancake (with the flax seed) medium sized.
    My recipe for pancakes goes as follows:
    Two cups Whole Wheat flour
    5 Teaspoons baking powder (Rumford) It has no aluminum.
    1 teaspoon salt
    Two and a half cups milk(buttermilk is good but you need about 1/2 cup more)
    two eggs
    I also like to use 1/4 cup ground flax seed.

    Mix the dry ingredients
    Mix the wet ingredients

    Add the wet to the dry and stir till just mixed

    If it seem too thick and a touch more milk.

    Cook on a HOT skillet with a touch of oil till bubbles form around the edges and flip. Cook till golden brown.

    I love to eat mine with Nutella. MMmmmmm! Good.

    This make enough for a family of four.

    This is also good with protein powder added.
    How much batter for each pancake for the 168 calories? With that measurement, how many pancakes does the recipe make? Looks like a bunch! :smile:



    It makes about 10 pancakes measuring out a half cup batter for each pancake.
  • LittleElephant
    LittleElephant Posts: 106 Member
    Despite wanting to get thin and healthy I just can't live without my pancakes. I have pancakes or crepes virtually every day just working them into my calorie allowance. A diet without pancakes is unsustainable for me! If you want pancakes, have pancakes and work them into your allowance. In my experience, if I try to substitute things I end up going for the real thing eventually as well.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    Major bump...ive been craving pancakes on the weekends.
  • kammy92
    kammy92 Posts: 408 Member
    I found this recipe a few weeks ago but have not tried it yet. I think I found it here on MFP, but can't remember for sure.

    2 oz low fat cream cheese
    2 eggs
    1 packet truvia
    1/2 tsp cinnamon

    blend all together until smooth and cook as you would a regular pancake.

    77 calories for 4 pancakes


    I'm definately going to try this!! Thank you!!!:smile:
  • bakerr1975
    bakerr1975 Posts: 64
    bump
  • superstarcassie
    superstarcassie Posts: 296 Member
    I make a protein pancake for a snack sometimes- I just use 1 scoop of body fortress vanilla protein powder, 2 egg whites, a little almond milk or skim, cinnamon, vanilla, and a packet of truvia. I usually top with a serving of sugar free syrup. They aren't as fluffy as a normal pancake, but you could probably add some sort of grain to make them puff more. I was thinking about trying a 1/4 cup of oatmeal. They sort of fulfill my pancake craving and give me a good amount of protein, which I am trying to bump up!!!
  • kerry1513
    kerry1513 Posts: 38 Member
    King Arthur Flour - Unbleached All Purpose Flour, 1/4 cup (30g)
    Quaker Oats Old Fashioned - *Oatmeal, 1/4 cup dry
    Eggs - White only, raw, 1 large
    Mccormick's - Pure Vanilla Extract, 0.5 tsp
    Shur Fine - Baking Powder, 1 tsp
    Chobani - Nonfat Greek Yogurt 140 g (6 oz)

    The above are ingredients for really yummy fluffy protein pancakes. You get three good size pancakes and that is one serving. I have used the apple cinnamon and blueberry yogurt in place of the plain yogurt. Mix all the ingredients together and cook in a hot skillet and most importantly, enjoy!!!
  • Goldenbast
    Goldenbast Posts: 227 Member
    honestly I think the major caloric load for pancakes is in the syrup and butter....if you use these sparingly, or use other alternatives to these, you should be fine...I spike so i just have my pancakes with butter and strawberry syrup on my spike days. heh.
  • Barelmy
    Barelmy Posts: 590 Member
    1/3 Cup flour, equal amount of water or non-dairy milk, 1tsp oil, 1 tsp sugar. Makes a single portion of pancakes for under 200 calories.:)
  • tigersword
    tigersword Posts: 8,059 Member
    I have just normal plain flour.


    You might want to start buying Whole wheat. Much better for you.
    Not necessarily. Whole wheat flour has less protein than regular all purpose flour. You can't really substitute one for the other, they behave in completely different ways. Health wise, wheat flours are all basically the same.

    True, most chefs recommend replacing 1/4 to 1/3 of the white flour with wheat flour. Otherwise, your pancakes will turn out like giant hockey pucks.


    My pancakes are VERY light and fluffy made with 100% whole wheat flour. And they are healthier made with the Whole wheat. Just look up all the nutrients you miss out on when you strip out all the bran from the wheat. And If you want more protein add protein powder.

    Bran is the hard outer shell of the wheat plant. As the insoluble wheat bran passes through your system, it aids digestion, adds bulk to stools and prevents constipation. To benefit from the nutrition and fiber provided by wheat bran, food products should be made from 100 percent whole-wheat flour because the process that produces white flour removes the bran. According to the George Mateljan Foundation for the World's Healthiest Foods, during processing "over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber are lost."
    Read more: http://www.livestrong.com/article/41495-wheat-bran-nutrition-information/#ixzz1s80WrzZW

    http://www.livestrong.com/article/41495-wheat-bran-nutrition-information/
    Yes, but the real crux of the matter is the majority of the vitamins in the bran aren't actually bioavailable. The human body can't really use them, since the bran is insoluble, that means it isn't digested, which means any vitamins in it, stays in it. So really, with whole wheat flour, you get slightly more fiber, slightly less protein, no real difference other than that.

    Brown rice actually has the same problem, on paper it has slightly more vitamins, but the body can't actually make use of them.

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