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September 30, 2020/Diet, Food & Fitness/Recipes

Recipe: Pumpkin Pancakes

Healthy flapjacks a great option

pumpkin pancakes with apple butter

We’re rounding into pumpkin season, heading home for the holidays and all that fine festive food.


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Chances are you’ve already got the pumpkin pie recipes down. Try treating the family to pumpkin pancakes too. With non-fat milk, whole wheat flour and egg substitute among the ingredients, these are a sweet and healthy low-cal alternative.

Have the kids lend a hand in preparing — and put them on flapjack-flipping duty, too!


1 cup flour
1 cup whole wheat flour
1 tablespoon baking powder
2 tablespoons sugar
1 teaspoon pumpkin pie spice
½ cup egg substitute
1-¾ cup skim milk
3 tablespoons applesauce
½ cup canned pumpkin


  1. Sift flours, baking powder, sugar and pumpkin pie spice into a large bowl.
  2. Whisk egg substitute and milk in separate bowl. Stir in applesauce and canned pumpkin.
  3. Pour wet mixture over dry ingredients. Stir, but do not beat. Batter may be lumpy.
  4. Heat a frying pan or griddle coated with cooking spray to prevent sticking. Pour batter out in 4-inch circles on a hot pan. Once batter starts to bubble, flip to cook the other side.
  5. Consider topping with sautéed apple slices instead of syrup.

Makes 16 pancakes.

Nutrition information

Per serving (1 pancake)
Calories: 102
Fat: 3g
Saturated fat: 0.3g
Protein: 4g
Carbohydrates: 15g
Dietary fiber: 1.4g
Cholesterol: 0.6mg
Sodium: 71mg
Potassium: 123mg

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