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This pancake recipe is high in fibre and protein and can easily be adapted to suit certain diets.
March 1, 2022

Pancakes to please any palate

Today is Pancake Day and to celebrate, we’re sharing a special recipe that can also be adjusted to increase the number servings for you and your family to enjoy.

If you’re interested in a lighter option, compared to traditional pancakes, this recipe may be what you’re looking for. Sabrina Mastrangelo, dietetic intern at the McMaster Children’s Hospital’s Children’s Exercise and Nutrition Centre, shares the nutritional benefits and how to adjust the recipe if you’re following a specific diet.

There are so many different variations of this yummy breakfast food. How does this recipe compare nutritionally to traditional pancakes?

Head shot of Sabrina Mastrangelo, long brown hair, glasses, grey knit sweater with pineapple pattern

Sabrina Mastrangelo

This recipe provides a number of nutritional benefits through the addition of whole grains, fibre and protein.

It replaces the white flour in traditional pancakes with whole-wheat flour and oats, making them higher in fibre, which can help us feel full for longer. The banana in the recipe also increases your fibre intake, while also providing a serving of fruit and some sweetness at the same time.

One whole egg per serving provides protein. Traditional pancakes are often cooked in butter, but this recipe calls for olive oil or cooking spray. While only a small amount is used in this recipe, cooking with olive oil instead of butter, in general, can help keep our hearts healthy.

If someone follows a gluten-free or vegan diet, how can they adjust this recipe to suit their needs?
For someone following a gluten-free diet, use a gluten-free flour blend instead of whole wheat flour. Oats may contain small amounts of gluten so be sure to look for brands that are certified gluten-free. However, you can always leave out oats and replace them with more gluten-free flour if needed.

For those who eat vegan, the egg can be replaced with ground flaxseed and water. Mix together 1 tablespoon of ground flaxseed with 3 tablespoons of water and let sit for 5 minutes. This mixture can then be added to the recipe in place of the egg.

Here is the recipe for Personal Pancakes. With an endless amount of options for toppings, it’s sure to be a hit with your family.

Ingredients

  • ½ large banana
  • 1 large egg
  • 1 Tbsp whole wheat flour
  • 2 Tbsp quick cooking rolled oats
  • 1/8 tsp baking powder
  • ½ tsp vanilla extract (optional)

Instructions

  1. Heat non-stick frying pan over medium heat. Add oil or coat pan with cooking spray.
  2. Mash banana in a bowl. Stir in egg until well combined.
  3. Stir in flour, oats, baking powder, and vanilla.
  4. Scoop 3 pancakes into frying pan making sure they are not touching each other. Alternatively you can make 1 large pancake.
  5. Cook for about 2 to 3 minutes per side. Check if bottom is golden using a spatula to lift the edge before flipping.
  6. Serve with your favourite toppings like yogurt, fresh fruit, and maple syrup.