whole wheat yogurt pancakes.

by Janetha on January 8, 2012

in recipes

when i started body for life back in 2008, i became a big fan of protein pancakes. i loved that i was getting so much protein disguised in a sweet, delicious pancake. when doing body for life, i aimed to get 25 grams of protein in at every meal and the protein pancakes were a great alternative to eating chicken five times a day. my protein pancakes were a total meal.  it was a simple way to balance my protein and carbs–a body for life requirement– packed up into one tasty pancake.

i finished body for life, but i kept eating protein pancakes. that was a good thing! however, i also kept that mentality that my pancakes needed to be high in protein. that wasn’t necessarily a BAD thing.. but i would not call it a good thing. high protein pancakes ARE great. but they should not be a requirement. note–i did NOT say low in carb. carbs aren’t bad, mmkay? but you know what else isn’t bad? low protein pancakes. or, as everyone in the world calls them: pancakes.

i suppose the fact that if i am going to eat a sweet, carby breakfast, i would always pick french toast. ten times out of ten, my choice has been french toast. i love the stuff. i love waffles and pancakes, too, but i always knew i could eat protein pancakes (or waffles) any old day of the week and if i was going to spring for something out of the ordinary, i should eat french toast.

however, i have seen fat, fluffy pancakes popping up on various blogs lately and i had a sudden craving for a plate of them. not a plate of flat protein pancakes. a plate of fluffy, light, lovely pancakes that didn’t need to have any cottage cheese.. or protein powder.. or coconut flour.. or other protein-packing ingredient.

so i made these.

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whole wheat yogurt pancakes.
makes six medium-sized pancakes

ingredients:

  • 1/2 cup whole wheat pastry flour
  • 2 tsp baking powder
  • 1 TB sweetener of choice (i used xylitol but brown sugar, stevia, honey, etc would work)
  • 1/3 cup + 1 TB milk (any kind, i used almond)
  • 2 TB plain or vanilla yogurt (I used chobani)
  • 1 large egg white (or 3 TB liquid egg whites)
  • 1 tsp vanilla bean paste (or extract)

directions:

  1. heat griddle to 350 degrees (or a skillet over medium heat) and spray with oil.
  2. combine dry ingredients in a small bowl.
  3. whisk in wet ingredients until just combined. do not over-mix.
  4. pour batter onto griddle or skillet. cook for approximately 2 1/2 minutes per side.
  5. serve with toppings of choice.

step by step notes:

a common mistake when making pancakes is over-mixing the batter. you release too many air bubbles when you over-mix, and your pancakes end up flatter than–well–a pancake. and if you are aiming for fluffy, that’s not good.

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make sure your griddle is preheated and well oiled. if you pour the batter on before it has preheated, your pancakes will not cook evenly.

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do not, i repeat DO NOT flip your pancakes too early. you flip pancakes once and only once. there is no going back. a good indicator of it being time to flip is when all the bubbles on the surface of the uncooked side have popped. then, and only then, flip the flapjacks.

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take note of how long you cooked the first side of the pancakes, and repeat that same amount of time before removing the pancakes from the griddle.

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serve immediately, with toppings of choice.

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i ate all six pancakes. yep, the entire recipe. if you are cooking for two, double the batch. marshall hates pancakes so i was solo on this one.

the first half of the batch i ate with pure maple syrup.

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the second half i ate with peanut butter and cherry jam (and was too lazy to take photos the second time around. i was eating!)

nutritional information for entire recipe, using xylitol, plain chobani, and almond milk:

Screen Shot 2012 01 08 at 10 58 14 AM

nutrition information per pancake, based on the recipe making six pancakes:

Screen Shot 2012 01 08 at 11 00 36 AM

a pancake that has little to no protein?

it’s not that big of a deal.

i can eat chicken for dinner.

but for breakfast? pancakes it is.

xo. janetha g.

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Katelyn @ Chef Katelyn January 8, 2012 at 11:30 am

Chobani in pancakes = protein in my belly. #bettathanbutter

Amanda January 8, 2012 at 11:37 am

I want pancakes now! I really like good pancakes and haven’t made ’em in a while. I sort of shy away from a lot of the gluten-free mixes because of the low protein/low fiber but you’re right about it not being a big deal! Plus, the stats on your pancakes are pretty darn good.

How cute is that tray?

Janetha January 8, 2012 at 1:03 pm

I know. I had to buy it. I have a secret cupboard with all my “blog dishes” and Marshall HATES that I keep buying things… I bet I will come home one day and they will all be gone.

Jennyb January 8, 2012 at 12:06 pm

They look fab! but i’ve recently discovered i have issues with dairy & soya, so any ideas about a substitute?

Janetha January 8, 2012 at 1:06 pm

You could omit the egg white and I bet they’d still cook up fine–or sub in a flax egg. For the milk and yogurt, have you tried coconut milk options? Not sure if they make an almond milk yogurt…

Sorry if this is a duplicate, I was having computer issues.

Jennyb January 8, 2012 at 2:09 pm

Egg white are fine. its the milk & yogurt. Do you think it would work with water? Its the yogurt i was wondering about more. i don’t know of any alternatives that aren’t soya. I guess i will have to experiment if i can.

Janetha January 8, 2012 at 4:11 pm

Water instead of milk would work for sure. I’d maybe use a little less, actually, if you went the water route. Hope you find a yogurt that works because the yogurt really made these fluffy and (hate this word) moist!

Tami January 8, 2012 at 12:10 pm

Do you use a certain program to caluate the calories, etc, etc

Janetha January 8, 2012 at 1:07 pm

Yep! I use thedailyplate.com and blogged about it here: http://mealsandmovesblog.com/2011/05/15/calculations/

Brittany @ GOtheXtraMile January 8, 2012 at 12:11 pm

Sometimes I feel like I always need protein too, but the real deal is just necessary at times. These look amazing!

Janetha January 8, 2012 at 1:08 pm

They are still super healthy, so on days you feel like you still need the protein.. just halve this recipe and eat some eggs with it!

katecooks January 8, 2012 at 12:13 pm

i never used to be a pancake fan but in recent years i’ve been getting random cravings for chocolate chip pancakes, maybe once every two months or so? sometimes i whip those up at home, but getting them out at brunch is even better :)

your version looks delicious! love the addition of cherry jam as a topper.

Janetha January 8, 2012 at 1:09 pm

I agree–I love ordering pancakes when out to eat. They are always so delicious. I am sure it’s the amount of butter they use ;)

Lindsay @ Lindsay's List January 8, 2012 at 12:14 pm

I’m thinking its a “Breakfast for Dinner” kind of day.

Janetha January 8, 2012 at 1:13 pm

I think that should be every day…

KaraHadley January 8, 2012 at 12:16 pm

I don’t remember the last time I had pancakes (probably because they don’t have enough protein so I always feel crappy after), but these look so freaking good. Mmmmmmmmmmmmmmmm

Christine @ Oatmeal in my Bowl January 8, 2012 at 12:18 pm

Now I found another use for me CHO. I am happy. Thank you. ;)

Averie @ Love Veggies and Yoga January 8, 2012 at 12:32 pm

I like your story and thought process and if I’m going to eat something carby and sugary and devoid of much protein, I’d pick french toast, too. But really, I’d just pick cookies if the truth be told :)

Your pancakes look great and love that you used yogurt in them. Bet they’re extra moist and delish.

sofia January 8, 2012 at 12:46 pm

ooooh, i made yogurt pancakes like these the other week based off of this recipe:

http://www.plumpiecooks.com/2010/06/banana-yogurt-pancakes/

the caramelized bananas were awwwesome. i also used all whole wheat flour. just a little somethin’ extra if you’re feeling indulgent :)

Janetha January 8, 2012 at 1:13 pm

Mmmm caramelized bananas!!

Lee January 8, 2012 at 1:02 pm

Haha, I like the line, “low protein pancakes or as the rest of the world calls them: pancakes.”

Josie January 8, 2012 at 1:15 pm

Finally! After doing Medifast, I was addicted to their pancakes but didn’t want to pay for them anymore…these are a perfect replacement! Low-cal and fluffy. Can’t wait to try!

dana @ my little celebration January 8, 2012 at 1:21 pm

Great pictures friend! I love me a steamy pancake photo!

Heather (Heather's Dish) January 8, 2012 at 2:02 pm

i’m usually more of a savory breakfast gal, but i’d never kick a good pancake outta bed!

Lauren @ Oatmeal after Spinning January 8, 2012 at 2:29 pm

I am liking those nutritional stats- especially since they leave room for lots of stuff to put on top (fruit, nut butter, syrup, jam- whatever). I usually get around 400-500 calories for breakfast and always have a HUGE appetite in the morning. I go through pancake phases, and suppose I could try making some ahead of time and reheating them at work… hmm.
I make ’em based on the recipe from Pimp my Protein shake: http://pimpmyproteinshake.blogspot.com/2010/03/low-carb-blackberry-pancakes.html
They always turn out awesome!

Sorry to be so long-winded, but have you tried Vega protein powder? I’m obsessed! It costs an arm and a leg, but some things are so worth it…

Janetha January 8, 2012 at 4:09 pm

I make those pancakes of Allie’s often! In fact, that is the reason I initially bought coconut flour back in the day. Her recipes are great!

I have never tried Vega. The company wrote me, but I have not accepted any product thus far because I am pretty selective about how much protein powder I keep in my house (okay, Marshall is, he hates when I get a lot of stuff sent to me) but now that I see you love it, I may have to give it a go. Thanks!

Allison January 8, 2012 at 3:14 pm

Yum! They look super fluffy and super delic :D I’ve been loving oat bran and whole wheat to make pancakes lately- grainy and fluffy!

Kyle @ Getting Better and Better January 8, 2012 at 3:23 pm

“Marshal hates pancakes”

That is simply unnatural…awesome pancake tutorial!

Janetha January 8, 2012 at 4:12 pm

I know, right? It makes the nights I want breakfast for dinner tough.

Paige @ Running Around Normcal January 8, 2012 at 3:40 pm

Ugh. I’m horrible at making pancakes. High protein, low protein, flour pancakes, oat pancakes. Mine never turn out pretty!
These, however, look light and fluffy and delicious!

Sarah @ The Healthy Diva January 8, 2012 at 4:35 pm

Ok you’re making me drool. I haven’t made pancakes in yonks! I think I may be stuck in a breakfast rut….or maybe it’s more of an obsession….I’m an oatmealaholic! lol. These look delicious though….maybe i can convince my bro to make me some….he’s the ultimate carbivore in our house!!!

emily (a nutritionist eats) January 8, 2012 at 4:44 pm

Now i’m craving pancakes! Impressive nutrition stats for 6 of them!

BroccoliHut January 8, 2012 at 5:55 pm

These pancakes look PERFECT! Move over, Alton.

Lauren @ What Lauren Likes January 8, 2012 at 6:35 pm

Delish! These I must try :)

Ellen Clifford January 8, 2012 at 6:49 pm

Oooh, I don’t like yogurt but I love what it does for baked goods. Also, this recipe is the perfect size, I’d easily eat all six:)

Lara January 8, 2012 at 9:00 pm

I used to have a recipe similar to this but I lost it, and I’ve been going crazy looking for a replacement! Yay!

Sarah January 8, 2012 at 9:13 pm

Oh my goodness, I might have to make myself pancakes for breakfast tomorrow morning :)

sarah @ sarah learns January 8, 2012 at 9:29 pm

mmm, i’ve been craving pancakes for a while now & haven’t actually gone through with making them yet. you just bumped up my pancake urgency a bit. :)

p.s. i love these pictures, especially the syrup one.

Lauren @ Recipes for a Quarterlife January 8, 2012 at 10:35 pm

im usually too carbophobic to order pancakes or french toast, or even to make them, but i like how you use whole wheat flour and yogurt. i could get behind these pancakes once a month or so… thanks!

Biz January 9, 2012 at 8:25 am

Hey, there was protein in the peanut butter you put on the second batch! :D

Totally going to make these – these would be 1 WW point per pancake if anyone is doing WW. :D

Stephanie @ Ultra Ambitious January 9, 2012 at 8:37 am

I love pancakes! And these look so delicious! Every once in a while my mom and I make a pancake breakfast for dinner and it is honestly my favorite dinner ever! :)

Destini January 9, 2012 at 10:59 am

Do you always use xylitol? I tend to use stevia. But don’t know enough about xylitol?

Janetha January 9, 2012 at 12:03 pm

I recently started using xylitol when I started Jamie Eason’s program because she recommended it. I HATE stevia/truvia/splenda/etc because of the flavor. Xylitol tastes like sugar. It is 10 calories/4g carbs per teaspoon. I like it!

Annette@EnjoyYourHealthyLife January 9, 2012 at 11:44 am

I like pancakes too–but they NEED to have SOMEthing filling in ’em or they dont’ last for me. I love doing whole wheat–fun idea to add Greek yogurt–thanks!!

Christin@purplebirdblog January 9, 2012 at 1:09 pm

Alex isn’t a big fan of pancakes either. It’s mind boggling, really.

Paula @ Lipstick and Lunges January 9, 2012 at 4:35 pm

mmmmm those look so good! I used to believe that every meal had to be packed with protein too. I’m so glad I got over there because some meals just need to be enjoyed without a scoop of protein powder. These might show up in my kitchen this weekend :-)

Naomi(onefitfoodie) January 9, 2012 at 9:08 pm

those pics are awesome!! you can see some steam coming off hte cakes and it looks so profesh!!!! ohhh Janetha…I always want pancakes but for some reason never want to make them! come make them for me pretty please! yours always look so good!!!

Mai January 9, 2012 at 10:11 pm

This looks/sounds amazing. I will try these this weekend!

elise January 10, 2012 at 7:45 am

duuuude, the steam coming off those bad boys looks awesome. marshall has no idea what hes missing out on (better for you though, so i wont ruin it)

Sarah K January 10, 2012 at 9:11 pm

Yum I’m gonna have to try make these!

Kelle January 12, 2012 at 3:20 pm

Just quick question….If I choose to use stevia as my sweetener, 1/8 tsp is equal to 1 tsp of real sugar. Am I supposed to just use 1 tbsp like recipe says or do I need to do the math to see how much stevia would equal 1 tbsp of real sugar? Does this make sense? :0) I made and they taste great but I don’t want to be using to much sweetener. ha! ha! Thanks!

janetha January 12, 2012 at 3:30 pm

Hey Kelle!

Sweetness is such a personal thing, so if you already made them and used 1 TB of stevia and liked that amount, then I say keep making them that way! However, if you want to know the equivalent of the sweetener I used.. 1 TB xylitol is equal to 1 TB white sugar.. so you would probably use 3/8 stevia (since there are 3 tsp in a TB) :)

Kristan January 13, 2012 at 8:17 am

Thank you for sharing, Janetha! A friend just told me about your blog yesterday and I made these this morning. I really like them! I didn’t have ww pastry flour, so I used regular ww flour. They turned out a little more dense than they probably should have, but the flavor was great. My 16 month old son scarfed mine after he finished his own breakfast too. :)

janetha January 13, 2012 at 10:21 am

I am so glad you liked them! And it’s good to know they work with regular flour. I was thinking to try out coconut flour or oat flour, too, to see what happened. Hope you have a great weekend!

Brittany July 5, 2012 at 11:52 am

I used it with water and it turned out fine! I had to put a lil extra fruit on top for sweetness but they were still great!

Sam December 11, 2012 at 4:18 pm

These were so good! Thanks for the awesome recipe! Sometimes it’s nice just to have non-protein powder pancakes :) They are so much fluffier!

I had them with sugar-free syrup and a side of fat-free turkey bacon for protein! :)

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