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Anything Pancakes (hand-mixing)

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Contributed by: BMC Teaching Kitchen

pancakes

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These are called "anything pancakes" because you can use any kind of flour, and they can be made with banana, sweet potato, apple sauce, or canned pumpkin purée. You can also add any mix-ins you like. These pancakes are very nutritious and filled with protein from the Greek yogurt, fruit, and fiber.  See the notes section for some ideas about mix-ins and toppings.

Try these pancakes topped with our Healthy Pancake Topping!

Serves:
6 servings
Total Time:
30 minutes
Prep Time:
10 minutes
Cook Time:
20 minutes

Ingredients


Flour - 1 ¾ cup regular or whole wheat Yogurt - 1 cup Greek yogurt (low-fat or fat-free, plain yogurt) Eggs - 2 large Bananas - 2 medium, ripe bananas or 1 medium sweet potato (cooked) or 1 cup unsweetened pumpkin puree or 1 cup unsweetened applesauce* (see notes for more info) Baking-soda - 1 teaspoon Vanilla-extract - 1 teaspoon (optional) Spices - 1-2 teaspoons pumpkin pie spice, cinnamon, or apple-pie spice (optional) Salt - 1 pinch Water - up to ¼ cup, to thin batter OR use milk Oil - ~ 1 Tablespoons canola, avocado, or vegetable oil Toppings - maple syrup and/or plain yogurt and/or berries

Instructions

Step 1
Crack eggs into a large bowl and whisk until yolks and whites are well combined.
Step 2
If using bananas or sweet potato, peel and add to the bowl with the eggs, then mash with a potato-masher, fork, or the bottom of a mug.
Step 3
Add all other ingredients except oil and water to a bowl and mix well to combine. At this point, check the texture of the batter. It should be thick enough to drip off a spoon little by little, similar to the thickness of apple sauce. If it is too thick, add water or milk, one Tablespoon at a time until it reaches the desired thickness.
Step 4
Pour 1 teaspoon oil into a non-stick skillet over medium heat. Once the oil is glistening and hot, you can add the batter: each pancake is about 1/2 cup batter. Cook for 1-2 minutes per side and flip with a spatula. The pancake is finished when you can press down on it with the spatula and no sticky batter squeezes out.
Step 5
Remove pancakes, and wipe out pan with a rag or paper towel. Then, repeat the previous step until you've used up all the batter.
Step 6
Enjoy right away, refrigerate for up to four days, or freeze for up to 3 months.

Notes

Flour options:

  • 1 cup all purpose flour + ¾ cup whole wheat flour
  • 1 ¾ cups all purpose flour
  • Gluten free flour
  • Or, experiment with other flours such as coconut or almond flour (these were not tested, so results are not guaranteed!)

Topping options:

  • Plain Greek or regular yogurt sweetened with a bit of stevia
  • Plain yogurt mixed with berries
  • Sautéed apples
  • Maple syrup

Mix-in options:

  • Carrot-Cake Pancakes: ½ cup grated carrots, ½ cup canned pineapples, strained and chopped, ¼ cup chopped walnuts, cinnamon to taste (carrot-cake pancakes)
  • Apple-Pie Pancakes: Use apple sauce instead of bananas, and add 1 medium, diced apple to the batter along with cinnamon or apple pie spice

How to cook the sweet potato:

  • If using a sweet potato instead of bananas, you can cook in the microwave:
    • wash the sweet potato
    • Poke it with a fork all around, a total of 5 or 6 times
    • Place in a microwave safe bowl
    • Microwave on high for about 5 minutes (may take up to 10 minutes) until you can pierce through it easily with a fork
  • You can also roast the sweet potato, or cut and steam it.

A note on nutrition:

The lowest carbohydrate version you can make of this recipe is using canned, unsweetened pumpkin instead of bananas, and omitting the maple syrup on top.

Nutrition Info - Sweet Potato version 

  • Calories - 225 
  • Carbohydrates - 32 g
  • Fat - 4.5 g
  • Fiber - 2 g
  • Protein - 10 g

Nutrition Info - Pumpkin version

  • Calories - 214 
  • Carbohydrates - 30 g 
  • Fat - 4.7 g 
  • Fiber - 1.8 g
  • Protein - 10 g 

Nutrition Info - Applesauce version

  • Calories - 223 
  • Carbohydrates - 32.4 g
  • Fat - 4.6 g
  • Fiber - 1.8 g
  • Protein - 10 g

Nutrition Info at the bottom is for the banana version. 

Nutrition Information

Serving Size:
6 serving
Calories:
241 Calories
Fat:
5
Carbohydrates:
Net Carb: 37
Dietary Fiber:
2
Protein:
10

Dietary Restrictions

Vegetarian