Walnut Whole Wheat Pancakes

Walnut Whole-Wheat Pancakes
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Walnut Whole Wheat Pancakes

For a great way to start the day, you can’t pass up these deceptively sweet and satisfying Walnut Whole-Wheat Pancakes.

This Heart-Check Certified recipe is brought to you by California Walnuts.

Nutrition Facts

Walnut Whole Wheat Pancakes

CaloriesCalories

110 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

2g Per Serving
×
Calories 110
Total Fat 5.0 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 0.9 g
Cholesterol 28 mg
Sodium 222 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 5 g
Protein 5 g

Dietary Exchanges
1 starch, 1 fat

Ingredients

Servings  14  

Pancake Ingredients

  • 1 cup whole-wheat, whole flour
  • 2/3 cup finely chopped California walnuts
  • 3 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon Kosher salt
  • 2 eggs
  • 1 cup plus 2 tablespoons milk (and additional milk if needed)
  • 2 tablespoons unsweetened applesauce
  • 1 tablespoon maple syrup
  • Cooking spray

Pumpkin Yogurt Sauce Ingredients

  • 1 1/4 cups plain nonfat yogurt (without stabilizers)
  • 1/2 cup cooked, mashed pumpkin or canned pumpkin
  • 1/3 cup apple cider
  • 1 - 4 tablespoons maple syrup (depending on how sweet you want the sauce)
  • 2 teaspoons pumpkin pie spice
  • 1/8 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Combine the flour and 1/3 cup of the walnuts in a food processor and pulse until the walnuts are finely ground. Pour into a mixing bowl and add the baking powder, baking soda and salt. Stir with a whisk to combine the dry ingredients.
  2. In a separate bowl, combine the eggs and milk and beat until blended. Add the applesauce and maple syrup and stir until smooth. Pour the egg mixture over the flour mixture and stir just until the dry ingredients are moistened.
  3. Wipe the surface of a nonstick skillet with oil and place over medium-high heat. When the skillet is hot, spoon the batter onto it, using about 3 tablespoons of batter for each pancake--a 12-inch skillet will hold four pancakes. (If the batter seems too thick, add another 1 - 2 tablespoons of milk.) Sprinkle each pancake with about 1 teaspoon of the remaining chopped walnuts. Cook until the pancakes look dry around the edges and bubbles break on the surface, about 2 minutes. Turn and cook about 1 minute more on the other side. Serve the pancakes hot, with Pumpkin Yogurt Sauce.
  4. For the sauce, combine all the ingredients in a saucepan and whisk until smooth. Before serving, stir over low heat to warm gently--don't let it boil.

This Heart-Check Certified recipe is brought to you by California Walnuts.

For a great way to start the day, you can’t pass up these deceptively sweet and satisfying Walnut Whole-Wheat Pancakes.

This Heart-Check Certified recipe is brought to you by California Walnuts.

Nutrition Facts

Walnut Whole Wheat Pancakes

CaloriesCalories

110 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

2g Per Serving
×
Calories 110
Total Fat 5.0 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 0.9 g
Cholesterol 28 mg
Sodium 222 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 5 g
Protein 5 g

Dietary Exchanges
1 starch, 1 fat

Ingredients

Servings  14  

Pancake Ingredients

  • 1 cup whole-wheat, whole flour
  • 2/3 cup finely chopped California walnuts
  • 3 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon Kosher salt
  • 2 eggs
  • 1 cup plus 2 tablespoons milk (and additional milk if needed)
  • 2 tablespoons unsweetened applesauce
  • 1 tablespoon maple syrup
  • Cooking spray

Pumpkin Yogurt Sauce Ingredients

  • 1 1/4 cups plain nonfat yogurt (without stabilizers)
  • 1/2 cup cooked, mashed pumpkin or canned pumpkin
  • 1/3 cup apple cider
  • 1 - 4 tablespoons maple syrup (depending on how sweet you want the sauce)
  • 2 teaspoons pumpkin pie spice
  • 1/8 teaspoon salt

Directions

Tip: Click on step to mark as complete.

  1. Combine the flour and 1/3 cup of the walnuts in a food processor and pulse until the walnuts are finely ground. Pour into a mixing bowl and add the baking powder, baking soda and salt. Stir with a whisk to combine the dry ingredients.
  2. In a separate bowl, combine the eggs and milk and beat until blended. Add the applesauce and maple syrup and stir until smooth. Pour the egg mixture over the flour mixture and stir just until the dry ingredients are moistened.
  3. Wipe the surface of a nonstick skillet with oil and place over medium-high heat. When the skillet is hot, spoon the batter onto it, using about 3 tablespoons of batter for each pancake--a 12-inch skillet will hold four pancakes. (If the batter seems too thick, add another 1 - 2 tablespoons of milk.) Sprinkle each pancake with about 1 teaspoon of the remaining chopped walnuts. Cook until the pancakes look dry around the edges and bubbles break on the surface, about 2 minutes. Turn and cook about 1 minute more on the other side. Serve the pancakes hot, with Pumpkin Yogurt Sauce.
  4. For the sauce, combine all the ingredients in a saucepan and whisk until smooth. Before serving, stir over low heat to warm gently--don't let it boil.

This Heart-Check Certified recipe is brought to you by California Walnuts.