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Pumpkin Pancakes

Serving size = 2 pancakes

Both kids and adults love the spiced pumpkin taste of these pancakes — it’s sort of like pumpkin pie for breakfast! They are delicious on a fall morning, topped with warm spiced applesauce.

  • Preheat overn to 200°F (100°C)
  • Makes eighteen 3- to 4-inch (7.5 to 10 cm) pancakes
1 cup all-purpose flour 250 mL
1 cup whole wheat flour 250 mL
3 tbsp lightly packed brown sugar 45 mL
2 tsp baking powder 10 mL
1 tsp baking soda 5 mL
1 tsp ground allspice 5 mL
1 tsp ground cinnamon 5 mL
1/2 tsp ground ginger 2 mL
1/4 tsp salt 1 mL
1 egg 1
1 1/2 cups 1% milk 375 mL
1 cup pumpkin purée (see tip, at right) 250 mL
2 tbsp canola oil 30 mL
1 tbsp white vinegar 15 mL
  Vegetable cooking spray  

 

  1. In a large bowl, combine all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt.
  2. In another large bowl, whisk together egg, milk, pumpkin purée, oil and vinegar. Add to flour mixture and stir to combine.
  3. Heat a griddle or large nonstick skillet over medium heat. Spray lightly with cooking spray. For each pancake, pour 1⁄4 cup (60 mL) batter onto griddle and cook for about 2 minutes or until bubbly around the edges. Flip and cook for 2 minutes or until golden brown. Transfer to a plate and keep warm in preheated oven. Repeat with the remaining batter, spraying griddle and adjusting heat between batches as needed.

© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

Kid Approved

Tips

  • You can cook your own pie pumpkin to make the purée for this recipe or you can use canned pumpkin purée; just be sure not to use pumpkin pie filling, which is sweetened.
  • Pie pumpkins, used to make pumpkin purée, are smaller and sweeter than the large pumpkins used for decoration during the fall season.
  • The chemical reaction of baking soda and vinegar makes this pancake batter particularly fluffy. Work quickly.

 

Nutrients per serving

Calories 179
Fat 4.7 g
Carbohydrate 30 g
Saturated Fat 0.8 g
Protein 6 g
Fiber 3 g (12% DV)
Sodium 300 mg (13% DV)
Calcium 103 mg (9% DV)
Iron 1.9 mg (14% DV)

Very high in: Vitamin A  

High in: Folate

Diabetes Food Choice Values Per Serving:
2 Carbohydrates
1 Fat

Copyright © Dietitians of Canada 2012. All rights reserved.