High Fibre Pumpkin Pancakes
Recipe by Kelsey Russell-Murray
Ingredients
11
Time
20m
Serves
2
Traditional pancakes, made with white flour and loaded with butter and maple syrup, are a bit of a nutritional void and more of a special occasion treat item. But these pumpkin pancakes offer so much good nutrition that they can be a regular part of your healthy diet! With a few easy tweaks, these pancakes are not only delicious, but pack a ton of quality nutrition. Gut health is supported by replacing white flour with whole wheat. Replace ¼ cup of flour with ground flax, and sprinkle with hemp hearts to boost the fiber content and omega-3 fatty acids. Loaded with slow-to-digest complex carbohydrates, these plant-based vegan pancakes are a great option for diabetics. Ground flax and hemp hearts are high in heart healthy omega-3’s, helping to reduce the risk of heart disease. Best of all? All ingredients are combined in the blender, making them foolproof!
Breakfast
Holiday
Vegan
Ingredients
1cup
Almond Milk
2Tbsp
Coconut Oil
3/4cup
Pumpkin Puree
1 1/4cup
Whole-Wheat Flour
1/4cup
Ground Flax
1Tbsp
Baking Powder
1/4tsp
Baking Soda
1tsp
Cinnamon
1/2tsp
Pumpkin Pie Spice
1/4tsp
Sea Salt
3Tbsp
Hemp Hearts
Instructions
1
Add all ingredients (ideally add liquids first) to a blender and blend until combined and smooth. Don’t over blend! Let the batter rest for 5-10 minutes.
2
Preheat a griddle or frying pan to medium and lightly grease with vegan butter or coconut oil. Ladle ~1/3 cup scoops of batter onto the griddle and cook for 2-3 minutes until bubbles appear, then flip gently and cook for another 2-3 minutes. Tip: sprinkle pancakes with hemp hearts before you flip them to boost the nutrition!
3
Top with toppings of your choice. My personal favourite way to eat pancakes is with a healthy slathering of PB and berries!
4
Optional: stir in fruits, nuts, or chocolate chips to the blended batter before cooking for something extra!
5
Serve immediately with butter, almond butter or pure maple syrup, if desired.
6
*Not a fan of pumpkin or don’t have any on hand? Substitute the pureed pumpkin for applesauce, mashed squash/sweet potato or banana.
7
*Don’t have any ground flaxseed? Replace ground flaxseed 1:1 with whole wheat flour.
Explore More
More Recipes by Kelsey Russell-Murray
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
