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 these Healthy Baked Pancakes are 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 to suit your specific dietary requirements). 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.
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Healthy Baked Pancakes
Ingredients
- 2 Granny Smith apples -peeled, cored and sliced very thinly
- 4 tbsp 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
- 270 ml coconut milk (you could also use full-fat milk)
- 3 tbsp coconut sugar or rapadura
- 1 tsp apple cider vinegar (or lemon juice)
- 1 tsp vanilla -powder, extract or essence
- 1 tsp ground cinnamon (plus extra over the apple base)
- ½ tsp sea salt
- ¼ tsp bicarbonate of soda
- 120 g almond meal (1 cup)
- 60 g buckwheat flour (½ cup)
* you can just use straight almond meal but I prefer mixed with buckwheat
Method
- Preheat your oven to 180℃/350℉.
- In an oven-proof pan (I used cast iron approx. 30cm) or non-stick baking dish, melt the butter, ghee or coconut oil so that it coats the base of the pan or dish well.
- 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.
- 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.
- Add the flour and mix until well combined and all of the flour is incorporated.
- Pour over the apple and bake in your preheated oven for 20 minutes or until the pancake is set in the middle.
- Turn out onto a plate, slice into pieces and enjoy with your favourite topping.
Thermomix Method
- 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.
- 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.
- 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.
- In your TMX bowl, combine the eggs, milk, remaining sugar, vinegar, vanilla, cinnamon, sea salt, bicarbonate of soda and mix 30 seconds, speed 4.
- Add the flour and mix 10 seconds, speed 4.
- Pour over the apple and bake in your preheated oven for 20 minutes or until the pancake is set in the middle.
- Turn out onto a plate, slice into pieces and enjoy with your favourite topping.
Serve
- With natural or coconut yoghurt, cream or sour cream and your favourite syrup.
Store
- Store in an airtight container in the fridge.
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.Nut-free (spelt flour version)
You can directly replace the grain-free flour for spelt flour or whole-wheat flour if you'd prefer.Coconut-free
Replace the coconut sugar with rapadura and the coconut milk with the milk of your choice.Another fruit?
Entirely possible - replace the apple with sliced Beurre Bosc Pears and add a sprinkle of ginger powder over the fruit. Berries, banana, rhubarb, stone fruit or even pineapple is delicious.I love the simplicity of baking one big pancake, how about you? Share your comments below or rate this recipe.
Elizabeth says
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!
Georgia Harding says
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 says
Thanks I’ll give it a try
Alex says
Hi Georgia
Is there a substitute for egg at all.
Thanks
Georgia Harding says
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 says
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
Georgia Harding says
Glad you enjoy Michelle – I love it with natural yoghurt too G x
Fiona says
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 🙂
Georgia Harding says
I love messages like this Fiona – thanks so much and I’m thrilled to be able to help a little G x
Aneta says
Awesome! Kids enjoyed making it and even eating it too?both of them! I think next time I will use baking tray lined with paper cause my pancake sticked to the pan on the sides and I couldn’t flip it.
Georgia Harding says
Glad they loved it Aneta. Thanks for rating the recipe too G x