+ Well Nourished | Healthy Baked Pancakes

Healthy Baked Pancakes

My family loves pancakes – lets face it, the batter is easy to whip-up, but it’s a real pain to stand over the stove flipping them so that they are cooked just right, especially when you are making them for a big group. Because I love a shortcut, I’ve been working on a batter that bakes well and this is what I’ve come up with – just in time for Mother’s Day.

Why are they healthy?
I’ve chosen to make the main batter gluten, grain, dairy and refined sugar-free (see ‘variations’ below for alternatives though). So the almond meal and buckwheat flour base combined with the eggs, means they are a high protein pancake with a nice dose of essential fats from the almonds. The cinnamon helps to stabilise your blood sugars and more fibre and goodness from the apple.

Serves 4-6

Ingredients
1-2 Granny Smith apples, peeled, cored and sliced very thinly
2-4 tablespoons of butter (ghee or coconut oil). Depending upon the size of your pan, you need a good covering of fat.
3 free-range or organic eggs
270ml of coconut milk (you could also use full-fat milk)
3 tablespoons of coconut sugar or rapadura
1 teaspoon of apple cider vinegar (or lemon juice)
1 teaspoon of vanilla powder, extract or essence
1 teaspoon of cinnamon, ground (plus extra over the apple base)
½ teaspoon of sea salt
¼ teaspoon of bicarbonate of soda
180g (1½ cups) of almond meal/buckwheat flour. You can use straight almond meal, but I prefer it mixed roughly ⅔ (120g) almond meal and ⅓ (60g) buckwheat flour.

Method

  1. Preheat your oven to 180℃.
  2. In an oven-proof pan (I used cast iron approx. 30cm) or non-stick baking dish, melt the butter so that it coats the base of the pan or dish well.
  3. Arrange the apples to cover the base of the pan in a single layer. Sprinkle a little cinnamon over the apples and 1 tablespoon of the coconut sugar.
  4. In a blender or food processor, combine the eggs, milk, remaining sugar, vinegar, vanilla, cinnamon, sea salt, bicarbonate of soda and mix until well combined.
  5. Add the flour and mix.
  6. Pour over the apple and bake in your preheated oven for 20 minutes or until the pancake is set in the middle.
  7. Turn out onto a plate, slice into pieces and enjoy with your favourite topping.

Thermomix Method

  1. Start by grinding your almonds/buckwheat if you need to. I ground in total 60g of buckwheat and 120g of almond meal for 12 seconds, speed 8. Set aside.
  2. In an oven-proof pan or non-stick (I used cast iron) baking dish, melt the butter so that it coats the base of the pan or dish well.
  3. Arrange the apples to cover the base of the pan in a single layer. Sprinkle a little cinnamon over the apples and 1 tablespoon of the coconut sugar.
  4. In your TMX bowl, combine the eggs, milk, remaining sugar, vinegar, vanilla, cinnamon, sea salt, bicarbonate of soda and mix 30 seconds, speed 4.
  5. Add the flour and mix 10 seconds, speed 4.
  6. Pour over the apple and bake in your preheated oven for 20 minutes or until the pancake is set in the middle.
  7. Turn out onto a plate, slice into pieces and enjoy with your favourite topping.

Variations
Fructose-friendly
Replace the coconut sugar or rapadura with rice malt syrup and chose a low-fructose fruit (like blueberries).

Dairy-free
Choose either ghee or coconut-oil to coat your pan and coconut milk for the batter.

Spelt and nut-free
You can directly replace the grain-free flour for spelt flour or whole-wheat flour if you’d prefer.

Another fruit?
Entirely possible – replace the apple with sliced Beurre Bosc Pears and add a sprinkle of ginger powder over the fruit. Berries, banana or even pineapple is delicious.

Serve…
With natural or coconut yoghurt, cream or sour cream and your favourite syrup.

All of the content here at Well Nourished is FREE.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend or support my work by purchasing my ebook “Rise and Shine” – lots more delicious, simple and super nourishing breakfast ideas here. It would make a great gift for Mother’s Day (and make my day to)!!

 

Baked pancake3

  • Elizabeth

    Does the cast iron pan need to be hot when you add the batter? I think cast iron is more non stick than stainless steel but I still have trouble with eggs and pancakes sticking. Any tips are appreciated!

    • Elizabeth, I just melted my ghee in it so it was a little hot when I poured the batter. Have you seasoned your cast iron as this is what makes it non-stick (google seasoning cast iron)? Another option is to use a baking tray lined with baking paper (I do this when I want a rectangle pancake. Good luck and enjoy G x

      • Elizabeth

        Thanks I’ll give it a try

  • Alex

    Hi Georgia
    Is there a substitute for egg at all.
    Thanks

    • Alex I havent recipe tested this egg free but I have made other pancakes with either chia eggs (personally I find grinding the chia first is best) or I have also subbed with 2 teaspoons of apple cider vinegar and a tablespoon of melted butter or macadamia nut oil. (the acv/butter I’ve used on a spelt base though). Let me know how you go G x

  • Michelle

    Oh my goodness these are my Sunday go to pancakes. My son isn’t too fussed on them but I make them for my partner and my self. Yummo. I used hazelnut meal but found it was a bit strong for me. I now have some spelt flour to do the ratios a bit better with the almond meal.
    Best served with plain yogurt

    • Glad you enjoy Michelle – I love it with natural yoghurt too G x

  • Fiona

    Can I please just tell you I love you? Thanks!
    Seriously, it is so hard to find recipes for me – I am supposed to limit my eggs, nuts and hard cheese. Your substitutions mean there is no need for me to be disappointed when I see a recipe I like and then find it has a) 7 eggs or b) a zillion cups of almond meal 🙂

    • I love messages like this Fiona – thanks so much and I’m thrilled to be able to help a little G x

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