Healthy Fluffy Pumpkin Pancakes

These healthy pumpkin pancakes are made using whole wheat flour and fibre-rich pumpkin puree. They are fluffy and moist and make a delicious autumnal breakfast or brunch. Ready in minutes!

You might also like Polish apple pancakes!

These healthy pumpkin pancakes are high in fibre thanks not only to the whole wheat flour but also a generous amount of pumpkin puree they contain (this ingredient is also low in calories and sugar). Because they are made with oil instead of butter these autumnal pancakes are also low in saturated fat.

• 1 healthy pumpkin pancake contains approx. 58 calories and 11g of carbohydrates.

This recipe is a little different than most pumpkin pancake recipes. Firstly, because of the amount of pumpkin puree these pancakes contain they are moist and actually taste of pumpkin! Lightly spiced and sweetened with a little maple syrup they are delicious!

I also beat the egg whites separately and then folded them into the batter which produced a light and fluffy texture (and I didn't need to use too much baking powder). Don't worry, the recipe is still easy to make!

Healthy pumpkin pancakes ingredients and substitutions

• Pumpkin puree: keeps the pancakes moist and adds flavour.

Pumpkin puree (or canned pumpkin) consists simply of pumpkin. It is not the same as pumpkin pie filling, which in addition to pumpkin also contains spices, sugar and other ingredients, and should not be used in this recipe. I recommend using store-bought canned pumpkin puree rather than homemade. (See also pumpkin chocolate muffins and soft pumpkin cookies).

• Flour:

I used regular whole wheat flour (plain wholemeal flour) but you can use white whole wheat flour instead. Whole wheat flour contains more iron, protein and certain Vitamins than white flour. It also contains 3 times as much fibre!

• Milk: I used regular milk, but you can use almond or oat milk instead. If using regular milk both light (semi-skimmed) or full-fat are suitable.
• Spices: I used a combination of pumpkin spice (mixed spice) and cinnamon, but you can just use one or the other. Tweak the amounts to suit your taste.
• Eggs: ensure they are at room temperature.
• Maple syrup: enhances the flavour of these pancakes. Maple syrup contains antioxidants and has a lower glycemic index than ordinary sugar so is better for us (used in moderation!). For best results make sure you use 100% pure maple syrup.
• Oil: use a neutral-tasting oil, such as vegetable or grapeseed.
• Baking powder.

Step-by-step recipe instructions

1.Combine wet ingredients: To a mixing bowl add the pumpkin puree, egg yolks, oil, maple syrup, spices and milk.

2. Stir: Whisk together until the mixture is smooth.

3. Add flour: Using a whisk or large spoon gradually add the flour until thoroughly incorporated. Towards the end stir in the baking powder. Do not overstir the batter. Set aside.

4. Beat egg whites: Beat the egg whites with a pinch of salt until stiff peaks appear.

• TIP: When separating the eggs make sure no egg yolk seeps into your whites.

5. Add egg whites: Using a spatula or large spoon gently fold the egg whites into the pancake batter (in 3 goes) until thoroughly incorporated (but do not stir longer than is necessary). The mixture should be light and fluffy and not quite pourable.

6. Fry pancakes: Heat a large non-stick pancake pan then lower the heat and mist with cooking spray. Spoon the batter onto the pan spreading it a little into a pancake shape without flattening it too much. It is important to cook these pancakes over a low heat for about 3.5-4 minutes on one side and about 3 on the other. Remove from the pan and serve.

• TIP: You can place ready pancakes in a warm oven (set to its lowest temperature) until all the pancakes have been cooked.

Serving suggestions

These high-fibre, low-calorie pumpkin pancakes are delicious with a knob of butter (salted butter works especially well) and a drizzle of maple syrup. I also like them with my easy orange pancake sauce. You can also serve them with fresh berries, sliced banana, Greek yogurt with a drizzle of honey, or low-sugar fruit compote.

Top tips

• For best results use store-bought pumpkin puree, rather than homemade.
• Beat the egg whites until stiff peaks appear before gently folding into the batter (the recipe won't work if you don't beat the whites). When separating the eggs make sure no egg yolk seeps into your whites.
• Batter: Do not overstir the batter.
• Equipment: I recommend using a large non-stick (pancake) pan for cooking the pancakes. 
• Frying: It is important to fry these pancakes over a low heat so they cook through and don’t brown too quickly. Use either cooking spray or a little oil for frying. Do not overcrowd the pan.
• Best served immediately.
• Keep pancakes warm: You can place ready pancakes in a warm oven (set to its lowest temperature) until all the pancakes have been cooked.
• Store leftover whole grain pumpkin pancakes covered and refrigerated for up to 2 days. Reheat in the microwave - they will still have the same soft texture!
• Freezing: To freeze arrange in a single layer on top of a tray and freeze for 3 hours. Next place the pancakes in a freezer bag or airtight container and freeze for up to 3 months. Defrost in the fridge overnight.

More healthy pancake recipes to try next

• Blueberry Ricotta Pancakes
• Whole Wheat Chia Pancakes
• Double Chocolate Banana Pancakes
• Cottage Cheese Banana Pancakes

See also these other healthy breakfast recipes including more ideas for including vegetables in your breakfast!

Recipe

Keep in touch!

Have you made these healthy pumpkin pancakes? I’d love to know how they turned out for you. Let me know in the comments below, thanks!

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