Whole Wheat Pancakes Recipe

Updated  7÷04÷10: I reduced the baking powder from 2 teaspoons to 1  12  teaspoons which signif­i­cantly improved the sodium values with­out affect­ing the pancakes.  I also dropped to a 14 cup serv­ing size which still produces reason­able sized pancakes but allows 12 – 14 serv­ings per recipe.

I’ve started exper­i­ment­ing with cook­ing at home rather than buying in for some items. My main goals are to increase my fiber intake and decrease my sodium intake. If I can add some other nutri­tion as well, so much the better. So this morn­ing I decided to try whole wheat pancakes and for a first attempt it went quite well.

Whole Wheat Pancakes Ingre­di­ents

  • 2 cups whole wheat flour
  • 12 teaspoons baking powder
  • 12 teaspoon of kosher salt
  • 2 eggs (well beaten)
  • 2 cups of milk (2%)
  • 2 table­spoons of apple­sauce

The kosher salt is used because it has only half the sodium of regu­lar salt and the apple­sauce replaces oil in most recipes which reduces the fat and calo­rie content.

Whole Wheat Pancakes Direc­tions

Stir together the dry ingre­di­ents, then add the eggs, milk and apple sauce. Stir until the dry ingre­di­ents are thor­oughly moist­ened and the batter is rela­tively smooth. Then cook on a pre-heated grid­dle (or frying pan) on medium heat until the edges dry up and the top has bubbles. Flip and cook for a little longer to brown.

Makes 12 — 14 serv­ings using a 14 cup measure

Esti­mated Nutri­tion for Whole Wheat Pancakes

Using the 14 cup measure I esti­mate the nutri­tion values as follows:

  • Calo­ries: 101
  • Fat: 2 grams
  • Carbs: 14.5 grams
  • Fiber: 3 grams
  • Protein: 5 grams
  • Sodium: 134 mg

The big gain here is the sodium content. Packet mixes have closer to 800mg of sodium per serv­ing. The 3g of fiber is better than regu­lar pancake mix and about equiv­a­lent to whole wheat pancake mix. It’s prob­a­bly saving 100 — 150 calo­ries too depend­ing on your brand of choice.

Esti­mated Cost

  • Whole Wheat: $0.50
  • Baking Powder: $0.09
  • Kosher Salt: $0.02
  • Eggs: $0.50
  • Milk: $0.56
  • Apple Sauce: $0.10
  • Recipe Cost: $1.77
  • Serv­ing Cost: $0.15

By my reck­on­ing that’s about a third the cost of packet mixes. Not bad.

Diffi­culty

2 out of 10 maybe? Beat­ing eggs is as compli­cated as it gets. It barely takes any longer than using a packet mix.

Reac­tion

I ate one of the pancakes myself and was pleas­antly surprised for a first attempt. They were a little heav­ier than I was used to and of course had that stronger whole wheat taste, but with a bit of butter and marmalade very nice indeed.

Perhaps more impor­tantly I feed them to my two sons and the both loved them!

Recipe Tweaks

I may try decreas­ing the amount of apple sauce to see if that makes it lighter. I’m also wonder­ing if I could decrease the salt further to improve that sodium value. Even with the whole wheat this is still pretty light on fiber so the logi­cal thing would be to add some­thing else to the mix to boost that further. Sugges­tions?

About Eoghann Irving

Overly opinionated owner and author of eoghann.com. You can get updated on his posts directly on the blog here or through the usual social networking suspects. What? You expected me to say something interesting here? That's what the blog posts are for. Eoghann has often wondered if people read these little bio things we have to fill out everywhere on the internet and, assuming they do, why?