Easy Whole-Grain Pumpkin Pie Pancakes (No Added Sugars)

Pumpkin is an essential flavor of fall, especially when paired with warm spices like cinnamon, nutmeg, and ginger. Pumpkin itself is one of the most nutritious foods on the planet, packed with beta-carotene, potassium, and fiber, but it’s often paired with sugar, refined grains, and saturated fat. 

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It’s unfortunate that many seasonal pumpkin products are low-nutrient and high-calorie. Pumpkin pie, pumpkin spice latte, and pumpkin cheesecake are examples. Even instant pumpkin oatmeal can have over 10 grams of added sugar per serving (though you can make your own healthy version using this recipe). 

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Luckily, there are healthy ways to get your pumpkin spice fix. This recipe for pumpkin pie pancakes adds whole grains from flour and protein from eggs. Pumpkin pie spice or cinnamon, nutmeg, and ginger add flavor without extra calories or added sugar.

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Is it possible to make pancakes from scratch even if you’re busy or not a gourmet chef? Absolutely! Mix the dry ingredients, add them to the wet ingredients, and cook them in a greased frying pan. 

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You choose how to serve them!

• Serve the pancakes immediately, or freeze them for another time
• Have them on their own or serve them with items like fruit, plain yogurt, an egg, almonds, or even 2 tablespoons of whipped topping.
• Spread peanut butter on them for an open-faced breakfast sandwich.

Recipe for Easy Pumpkin Pie Pancakes (no added sugars)

Makes 4 servings 

Ingredients:

• 1 cup whole-wheat flour
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• 1 teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, and ginger)
• 1/4 teaspoon salt
• 3/4 cup unsweetened canned pumpkin puree
• 2 large eggs or 4 egg whites
• 1 cup unsweetened almond milk (or any preferred milk)
• 1 teaspoon of vanilla extract
• Cooking spray

Instructions:

1. In a large bowl, whisk together the whole-wheat flour, baking powder, baking soda, pumpkin pie spice, and salt.
2. In a separate bowl, beat together the eggs or egg whites, pumpkin puree, milk, and vanilla.
3. Pour the wet ingredients into the dry ingredients. Stir gently until just combined. Do not overbeat. Some lumps are okay.
4. Spray a pan with cooking spray and heat. 
5. Add 3-4 tablespoons of the batter to the griddle at a time to form the pancakes. Cook until bubbles form, then flip and cook for another 1-2 minutes or until golden brown.
6. Repeat until batter is gone. You should get about 8 pancakes.

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Nutrition Information per serving: 160 kcal; 5 g total fat; 1 g saturated fat; 280 mg sodium; 60 mg cholesterol; 22 g total carbohydrates; 4 g dietary fiber; 4 g sugar; 8 g protein

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