Did you know that today is National Blueberry Pancake Day? I have no idea who declared it so, nor why, but gosh darn it, I love blueberries and pancakes, so I’m going to celebrate.
Our whole family — the adults, the kid, the dogs — loves pancakes. Since we eat them so often, I try to make healthier versions of our favorite flavors. A typical pancake contains about 150 calories; add syrup and butter, and you’re at 350 calories. A typical pancake also has nearly 30 grams of carbohydrates, and only 1 of those grams comes from fiber.
By making these pancakes with whole wheat flour and skim milk, and adding a minimal amount of sugar, letting the sweetness of the blueberries shine through, I’ve reduced the calories to 91 per pancake; just under a gram of fat; 17.5 grams of carbohydates; and 2.5 grams of fiber. It makes me feel a little better about using a small amount of real butter and real syrup on our pancakes.
I used frozen unsweetened blueberries, but you use fresh if that is what you have on hand. If you’re a real blueberry fan, double the amount of blueberries to 1 full cup. The added amount of calories will be negligible.
The recipe is easy to double, to make a large batch and freeze some for later (place a layer of wax or parchment paper between each pancake, then place in a freezer bag), but these pancakes are ready in about 15 minutes (including prep and cooking time), so they’re a delicious, quick and easy breakfast.
Whole Wheat Blueberry Pancakes
Adapted from AllRecipes.com
- 1 ½ cup whole wheat flour
- 2 teaspoons baking powder
- ½ teaspoon ground cinnamon
- 1 large egg
- 1 ¼ cup milk
- ½ teaspoon vanilla extract
- ½ teaspoon salt
- 1 tablespoon sugar
- ½ cup fresh or frozen blueberries, thawed if frozen
- Preheat an electric griddle to 325 degrees (or place a skillet over medium heat).
- In a medium mixing bowl, combine the whole wheat flour, baking powder and cinnamon. In another mixing bowl, combine the egg, milk, vanilla, salt, and sugar. Stir the wet ingredients into the dry ingredients, just until combined. If batter is too thick, add ¼ cup more milk. If batter is too thin, add 1 to 2 tbsp more whole wheat flour. Gently fold in the blueberries.
- Spray the griddle or skillet with nonstick cooking spray. Pour batter by the ¼ cupful onto the griddle or skillet, and cook until the edges are set and pancakes are golden brown on the bottom. Flip, and continue cooking until golden brown on the bottom.
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate
Number of servings (yield): 10 to 12 pancakes
Fat: > 1g