Joy Bauer Weight Loss

RecipePumpkin-Maple Pancakes

Nutrition Facts
Amount per Serving
  • Calories: 200
  • Protein: 11 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 38 g
  • Dietary Fiber: 3 g
  • Total Sugar: 10 g
    • Natural Sugar: 7 g
    • Added Sugar: 3 g
  • Sodium: 180 mg

Start your day off with a stack of these special flapjacks, which are sweet, satisfying, and a snap to make. Plus, they offer this pumpkin perk: Each bite provides a shot of beta-carotene, an antioxidant that boosts immunity and promotes healthy skin. I finish my stack off with the optional yogurt-pumpkin topping and a sprinkle of toasted pecans, but they’re also delicious served plain with a drizzle of maple syrup.

  • Prep time
  • Total Time
This recipe makes 12 medium-large pancakes
Ingredients:

Dry ingredients

  • ½ cup whole wheat flour
  • ½ cup all-purpose flour
  • 1 tablespoon ground cinnamon
  • ¾ teaspoon baking soda
  • ¼ teaspoon nutmeg
  • ¼ teaspoon kosher salt

Wet ingredients

  • 1 cup pumpkin puree
  • 3 egg whites
  • ¾ cup low-fat vanilla yogurt (traditional not Greek)
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • ½ teaspoon maple extract

Optional topping

  • ½ cup vanilla low-fat yogurt (traditional not Greek)
  • ½ cup pumpkin puree
  • ¼ teaspoon cinnamon
  • 1 tablespoon maple syrup
  • ½ cup toasted chopped pecans
Preparation:

Pancakes
Combine all of the dry ingredients in a mixing bowl.

In a separate bowl, add the wet ingredients and mix until they’re well combined.

Add the dry ingredients into the bowl with wet ingredients and mix until everything is incorporated into a fluffy and smooth batter (there shouldn’t be any dry flour left showing). Let the batter sit in the bowl for about ten minutes, and while it sits, make the topping.

Topping
In a small bowl, mix the yogurt, pumpkin puree, cinnamon and maple syrup. Set aside.

Liberally coat a skillet with oil spray and warm over medium heat. Ladle on about ¼ cup of batter per pancake onto the hot skillet and cook for 1 to 2 minutes on each side. The batter will be thick; if you’d like to slightly thin it out, add a splash of water and give it a good mix. After placing the batter on the skillet, smooth out the tops using the back of a spoon. Also, when you flip them, gently press down with a spatula to slightly flatten them out and expand the diameter.

Serve each 3-stack portion with a ¼-cup dollop of pumpkin topping and sprinkling of toasted pecans. Alternatively, you can drizzle some warm maple syrup over the tops (1 to 2 teaspoons per serving).

Nutrition information provided for 3 pancakes without optional topping.

Nutrition analysis courtesy of Genesis® R&D

Want more flapjacks? Try my Apple Protein Pancakes, Banana Pancakes and 3-Ingredient Pancakes!