Mayo Clinic Health Library

Recipe: Whole-grain pancakes

Updated: 02-14-2013

Dietitian's tip: These pancakes are packed with healthy whole grains that help keep your appetite in control.

Ingredients

Serves: 18

  • 1 cup whole-wheat flour
  • 1/4 cup millet flour
  • 1/2 cup barley flour
  • 1 1/2 tablespoons baking powder
  • 2 tablespoons ground flaxseed
  • 1/4 cup rolled oats
  • 3 tablespoons honey
  • 1 tablespoon oil
  • 2 1/4 cups soy milk
  • 3 large egg whites

Directions

In a large bowl, mix dry ingredients together.

In a separate bowl, mix wet ingredients — honey, oil, soy milk and egg whites. Add egg mixture to dry ingredients. Stir until just combined. Let batter rest for 30 minutes in refrigerator.

Preheat pan on medium heat. Ladle out about 1/4 cup of batter to make 1 pancake. Cook until small bubbles start to form and the edges begin to look dry. Flip and cook until brown on the second side. Remove to warmed plates and serve topped with fresh fruit or a sprinkle of cinnamon sugar or powdered sugar.

Nutritional Analysis per serving
  • Calories: 90
  • Total carbohydrate: 15 g
  • Cholesterol: 0 mg
  • Dietary fiber: 1.5 g
  • Monounsaturated fat: 1 g
  • Protein: 3 g
  • Saturated fat: < 0.5 g
  • Sodium: 115 mg
  • Sugars: 3 g
  • Total fat: 2 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings