Skinny Pancakes

  December 18, 2013  |    Blog>Nutrition & Weight Loss

If you love pancakes but hate all of the calories and fat of traditional pancakes, then you’ll love these mini pancakes! They’re big enough to satisfy and give you your fill, but not so heavy or calorie-dense that they’ll leave you feeling sluggish for hours. They’re so delish you won’t believe they’re whole-wheat– and good for you!  Add fresh berries and you’ll want them every morning for breakfast!

P.S. These mini-pancakes are great for kids too!

Skinny Pancakes

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Makes 2 Servings, (2 pancakes per serving)

Ingredients

  • ¼ cup whole-wheat flour
  • 2.5 tbsp Liquid Egg Whites (we use Eggland’s Best eggs because they are fresher than other eggs because they are delivered to stores more quickly)
  • ¼ tsp sugar
  • ½ tsp vanilla
  • 1 tsp baking powder
  • ½ tsp honey
  • ¼ tsp cinnamon
  • 1/3 cup skim milk
  • Oil in a spray container or cooking spray, if desired

Directions

  • In a medium bowl, mix together the whole-wheat flour, sugar, baking powder and cinnamon. Once thoroughly mixed, the wet ingredients can be stirred in: skim milk, liquid egg whites, vanilla and honey. Heat a skillet on medium heat. Spray oil on pan to prevent sticking. Using a 1/4 cup measuring cup, pour the pancake batter onto the heated skillet. Flip the pancakes once the edges begin to look dry. While the pancakes are cooking, microwave 1/2 cup frozen berries for 30 seconds. Serve two pancakes with 1/4 cup of the warm berries.
  • *When the berries are warmed, the fruit will be sitting in nutrient dense juice. This mixture is used in place of traditional syrup.

Nutrition Facts per Serving (2 pancakes per serving):  104 calories, 1g of fat, 1mg of cholesterol, 293mg sodium, 20g carbohydrates, 4 g fiber, 7g sugar and 6g protein.

Added bonus? They’re packed with calcium, selenium, manganese, riboflavin, phosphorus and fiber.

For more recipes that you may enjoy check out:

Our homemade apple butter (great pancake topper)

Our Tuscan Vegetable Chicken

 

For delicious and easy ways to help you eat healthfully, please check out our new book, The Nutrition Twins Veggie Cure! Click here to get it on Amazon Please let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

 

More photos from the recipe above:

 

Thank you to our fabulous intern Jillian O’Neil for sharing her delicious family recipe!

Be sure to also check out our Double-Chocolate Chip Pancake recipe for a special treat!

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

Skinny Pancakes
 
Nutrition Facts per Serving (2 pancakes per serving): 104 calories, 1g of fat, 1mg of cholesterol, 293mg sodium, 20g carbohydrates, 4 g fiber, 7g sugar and 6g protein.
Author:
Serves: 2
Ingredients
  • ¼ cup whole-wheat flour
  • 2.5 tbsp Liquid Egg Whites (we use
  • Eggland's Best
  • eggs because they are fresher than other eggs because they are delivered to stores more quickly)
  • ¼ tsp sugar
  • ½ tsp vanilla
  • 1 tsp baking powder
  • ½ tsp honey
  • ¼ tsp cinnamon
  • ⅓ cup skim milk
  • Oil in a spray container or cooking spray, if desired
Instructions
  1. In a medium bowl, mix together the whole-wheat flour, sugar, baking powder and cinnamon. Once thoroughly mixed, the wet ingredients can be stirred in: skim milk, liquid egg whites, vanilla and honey. Heat a skillet on medium heat. Spray oil on pan to prevent sticking. Using a ¼ cup measuring cup, pour the pancake batter onto the heated skillet. Flip the pancakes once the edges begin to look dry. While the pancakes are cooking, microwave ½ cup frozen berries for 30 seconds. Serve two pancakes with ¼ cup of the warm berries.
  2. *When the berries are warmed, the fruit will be sitting in nutrient dense juice. This mixture is used in place of traditional syrup.

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