Heat Up Your Pan And Make Some Healthy Pancakes

Healthy Pancake Recipe

August 6, 2012   25 Comments

Snack Girl keeps working on the perfect pancake. It is the "cake" part that gets me striving for the elusive goal of tasty and nutritious.

The key to a healthy pancake is to stop drowning it in syrup or whipped cream. You have to make it so tasty that you aren’t tempted to start adding chocolate syrup.

I am once again reworking my "Overnight Pancake Recipe". My big change is to use a form of whole grain flour instead of white flour to amp the nutritiousness even more.

My favorite flour is White Whole Wheat because it is lighter than regular whole wheat - and it still includes all of the bran in the flour.

I have stopped using white all-purpose flour in my recipes because I find that my baked goods with the white whole wheat flour taste almost the same and are healthier for my family.

The great attribute of pancakes is that they are so fast to make. I have added an overnight step because the oats in the recipe get softer when they soak up the milk. They add a nice texture when you get around to making them.

You can leave this in the fridge for a couple of days and then cook as needed or cook them all at once and pop them in the microwave to reheat. These are perfect for a first day of school breakfast.

These are also a great anytime snack. Don’t they look like a cookie?

How do you make your pancakes healthy?

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Super Improved Overnight Pancake Recipe

(make 9 pancakes)

3/4 cup whole grain flour (wheat, oat, etc.)
3/4 cup rolled oats (not instant)
1 tsp baking soda
1/2 tsp salt
1 Tbs sugar
1/2 cup yogurt
3/4 cup milk
2 eggs

Mix ingredients together in a large bowl. Place in refrigerator overnight.

In the morning, pour batter (about ¼ cup for each pancake) ina heated non-stick pan until bubbles begin showing on the surface. Turn pancake over with spatula - wait 2 minutes and serve.

One pancake using low fat milk and low fat yogurt = 102 calories, 2.1 g fat, 16.0 g carbohydrates, 4.6 g protein, 1.0 g fiber, 300 mg sodium, 3 Points+

Points values are calculated by Snack Girl and are provided for information only.
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First 20 Comments: [ see all 25 ]

I love pancakes, they are my favorite! I make so many variations of them it's not even funny! I love that you use white whole wheat flour, I do to and my family who doesn't care fro wheat doesn't even notice! Have a great day!

on August 6, 2012

Hmmm...I may try to come up with a vegan version of this - it looks so good! I've also wanted to try the "blueberry pancake in a jar" recipe I came across (I love stuff in mason jars for some reason!): http://boyandtherabbit.wordpress.com/2012/07/28/blueberry-pancake-in-a-jar/

on August 6, 2012

Another great pancake recipe-called south beach diet pancakes:
4 egg whites
1/4 cup low fat cottage cheese (tofu can be used) or 1/4 cup fat-free cottage cheese ( tofu can be used)
1/2 cup old-fashioned oatmeal, uncooked
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 teaspoon nutmeg
In a blender or a food processor, blend together all ingredients until smooth.
Spray a medium sized skillet with cooking spray and set heat to medium.
Add the pancake batter to skillet and cook until sides are lightly browned.
Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.

on August 6, 2012

I love pancakes, too! My guilty pleasure. I had some this weekend with a little raw honey drizzled over and they were so good!

on August 6, 2012

We love to put sliced strawberries at the side of a stack of pancakes... I am using whole wheat pastry flour which works good. The non stick skillet is working better than the cast iron which surprised me. I have just started using the cast iron again. My mother used hers continually - and my dad wanted to be buried with it- take it with him to the happy hunting grounds....

on August 6, 2012

I rarely eat pancakes, but I like the idea of an overnight one!

on August 6, 2012

This is my favorite pancake recipe! My family loves them and I don't feel guilty eating them. I've used white whole wheat flour and oat flour and they're both great. Thanks for this great recipe!

on August 6, 2012

THANK YOU! THANK YOU! You are an Angel! You solved a HUGE problem and didn't even know it!
I have chronic kidney stone issues and have to have lithotripsies (a machine that literally pummels you while you are under anesthesia)
After it you are supposed to eat more "bland" foods.
After my last litho I craved PANCAKES but I am in Weight Watcher's and pancakes can be fattening made normally.
Last litho I ordered pancakes (fattening ones and my husband picked them up)
I am THRILLED to find something healthy that I can make the night before in a bowl and cook them after my litho (which I have another one coming this Wednesday August 8)
I do have a question?
For the milk and yogurt do they have to be full fat? Can they be "0" fat?
What if you added like a blueberry yogurt or something like that?
Thanks so much again!

on August 6, 2012

@Caren - please feel free to use 0% fat for these pancakes - they will still be really good. I am so glad I was able to help you out.

on August 6, 2012

Ooops! Fake blonde moment! I am an idiot! you wrote at the bottom to use "low fat"...."zero" fat won't work?

on August 6, 2012

YAY!!!! Ohhhh you are a LIFE (and CALORIE) saver!!

do you have ANY idea how much I LOVE YOU!!???

Last time I ate fattening pancakes (which I shouldn't have) and you just SOLVED a HUGE problem!!!

THANK YOU! I shared this everywhere!
I am also following you on Twitter now, my handle is @catchatcaren

Much love!!!

on August 6, 2012

Love the idea of making the batter the night before. I'm putting this on my FB Fan page...my followers will love it.

on August 6, 2012

Substitute Black Beans (Deep Dark Secret) for the eggs/yogurt. Nobody knows the difference (except one guy who was a bean Connoisseur). Also sub unsweetened almond mild for cow's milk. Sub pumpkin spice for sugar. Taste is slightly compromised but nutrition goes way up. Now I've destroyed your recipe. Sorry.

on August 6, 2012

For the past 6 years, I have made this recipe for Wheat Pancakes for my family and my kids will eat them with no syrup if I add blueberries, strawberries etc...one eats them with 5 organic dark chocolate chips in hers. I have made these for friends and they almost always ask for the recipe! I make mine Vegan for my family :-)

1 cup Whole Wheat flour
1/2 cup all purpose flour (or 1 1/2 cup whole wheat flour)
2 tbs sugar (we use organic raw)
2 tsp baking powder
1/2 tap baking soda
1/2 tsp salt
1 1/2 to 2 cups Almond, Soy or Skim Milk (we use almond)

Mix all ingredients together in large bowl, stirring as little as possible while removing large lumps in mixture.

Pour 1/4 cup batter onto hot griddle (I measure with my 1/4 measuring cup and pour from there).

231.1 calories , 2.1 g fat, 44.9 g Carbs, 10 g protein.

on August 6, 2012

I LOVE pancakes, but I tend to go for eggs because they're so carby. These will ease my guilt a little!

on August 6, 2012

Girlfriend we must be reading each others minds this weekend because I JUST posted today too about pancakes. I made a super yummy white whole wheat buttermilk pancake!! And white whole wheat is one of my new favorite flours to bake with. Yours sounds yummy!! I will share it with my FB peeps they will love it!

on August 6, 2012

For a vegan version, how about substituting two ripe bananas well beaten

on August 6, 2012

my mom always ground her own whole wheat flour. and we never had pancakes or waffles that weren't made w/ whole wheat flour. AND no butter. PEANUT BUTTER on pancakes or waffles. I love PB&J pancakes or waffles. tasted Bisquick ones as a teenager at a friends house - DISGUSTING!

on August 6, 2012

Dumb question...can you use this same recipe in a waffle iron and make it into a waffle? (I am not a cook, baker or anything in between!) lol

on August 6, 2012

Sounds nice. One can have this without any guilt. :-D

on August 7, 2012

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