Whole-grain pancakes - Mayo Clinic

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Whole-grain pancakes

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Whole grains help you feel full and keep your appetite in control. To make this plant based, use an egg substitute and replace the honey with maple syrup.

Number of servings

Serves 9 Healthy carbLow Fat

Ingredients

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

Directions

In a large bowl, mix dry ingredients together. In a separate bowl, mix wet ingredients - honey, oil, soy milk and beaten egg whites. Add egg mixture to dry ingredients. Stir until just combined. Let batter rest for 30 minutes in refrigerator. Place a baking sheet in the oven and heat to 225 F. Place a frying pan on medium heat. Spoon or ladle about 1/4 cup of batter into pan to make one pancake. Cook until small bubbles form and the edges begin to look dry. Flip and cook until brown on the second side. Transfer pancake to baking sheet to keep warm. Repeat with remaining batter. To serve, top pancakes with fresh fruit or a light dusting of powdered sugar.

Nutritional analysis per serving

Serving size 2 pancakes

Total carbohydrate 30 gDietary fiber 4 gSodium 168 mgSaturated fat 1 gTotal fat 4 gTrans fat 0 gCholesterol 0 mgProtein 6 gMonounsaturated fat 2 gCalories 180Added sugars 6 gTotal sugars 6 g

DASH Eating Plan Servings

Grains and grain products 2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Fats 1 Carbohydrates 2

Diabetes Meal Plan Choices

Fats 1 Starches 2 Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Aug. 02, 2022

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