Healthy Pumpkin Pancakes Recipe for Fall – Low Sugar & High Protein

It’s pumpkin season and there are an endless variety of pumpkin drinks and sweets that cater to this seasonal taste. But, many of them are high in calories, fats and sugars. But, this recipe allows you to indulge your pumpkin cravings and stick to your healthy eating habits.

Healthy Pumpkin Pancakes Recipe for Fall – Low Sugar & High Protein

Pumpkin Pancakes

These homemade pumpkin pancakes are made with pumpkin puree, brown sugar, pumpkin pie spice and vanilla for a hearty Autumn breakfast.

Ingredients (makes 4 pancakes or 2 servings)

  • 1 cup all-purpose flour, or whole wheat flour
  • 2 tablespoons baking powder
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon pumpkin pie spice, or more to taste
  • 1/4 cup canned pumpkin
  • 2 tablespoons brown sugar monk fruit sweetener, or brown sugar of choice
  • 3/4 cup fat-free milk, such as Fairlife
  • 3 large egg whites, (1/2 cup)
  • 2 teaspoons oil, such as coconut or any neutral oil
  • 1 teaspoon vanilla extract
  • cooking spray

Instructions

  1. Mix all dry ingredients in a medium bowl.
  2. Combine milk, egg whites and canned pumpkin in another medium bowl and mix until smooth.
  3. Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don’t over-mix.
  4. Heat a large nonstick skillet or griddle on medium heat.
  5. Spray oil to lightly coat and pour heaping 1/4 cup of pancake batter.
  6. When the pancake starts to bubble and the edges begin to set, flip the pancakes.
  7. Repeat with the remainder of the batter.
  8. Top them with maple syrup, agave, pumpkin butter, or your favorite toppings (optional).

Tips and Variations

Here are some additional pointers and ideas for making this recipe your own.

  • Know when to flip: The outside will be set and the inside will have bubbles that form, pop, and leave little holes.
  • Adjust the heat as needed: If the pancakes start getting dark brown or blackened on the outside before the inside is set, turn down the heat.
  • Add mix-ins: A handful of chocolate chips, diced apples, or chopped nuts is delicious in pumpkin pancakes!

Nutrition (for 2 pancakes)

  • Calories: 172
  • Carbohydrates: 34 g,
  • Protein: 9.5 g,
  • Fat: 2.5 g
  • Fiber: 1.5 g,
  • Sugar: 2 g

Check out the detailed healthy pumpkin pancake recipe

📧 Have questions about healthy eating or nutrition?
Reach out to Certified Nutritionist Lorie Eber at EberLorie@gmail.com for guidance and support.