Whole Wheat Pumpkin Pancakes are a fall-inspired breakfast that features the earthy richness of whole wheat, oat, and spelt flour. These diabetic-friendly fluffy pancakes have a slightly nutty flavor that is complemented by a hint of cinnamon and nutmeg. The natural sweetness of the pumpkin adds moisture and depth, making it a wholesome and decadent meal with the perfect balance of nutrition and flavor. This breakfast dish is loaded with vitamins and antioxidants that boost the immune system. Enjoy them on cool crisp autumn mornings or as a seasonal favorite with toasted pecans, blueberries, and a drizzle of good-quality maple syrup!
If the pumpkin does not symbolize fall, with all its amazing orange and red hues, I don’t know what does. Research has shown that pumpkins have a variety of nutritional benefits including fiber, vitamins, minerals, and antioxidants. Most of these benefits are derived from the high fiber and micronutrient content, including beta-carotene and vitamin A.
My inspiration for the Whole Wheat Pumpkin Pancakes:
But there are so many other ways this versatile fruit (yes, fruit) can be used. While I realize that pumpkin pancakes are popular, I was truly surprised by this version of the recipe in the Caribbean.
Arepa di Pampuna is a traditional street dish from the island of Curaçao, and it has become a favorite at home. I created this recipe by modifying the Caribbean Arepa di Pampuna by adding coconut oil to the batter, using whole wheat flour instead of self-rising, and adding vinegar to form buttermilk with the milk. The Caribbean pumpkin pancakes were slightly crispy on the edges as they were shallow fried in oil.
While I enjoyed this breakfast dish basking on a sun-drenched, white sand beach bordered by white foamed breakers, I could not help but feel that this dish was misplaced. Don’t get me wrong, it’s not that the dish was not great – far from it, it was wonderful with a hint of spices. But it seemed misplaced in summer in the Caribbean.
It occurred to me long after I’d returned from Curaçao that, it wasn’t the place. It was the atmosphere, and more importantly, it was the season. After living here in the US for twenty-odd years, I’d become accustomed to certain spices that are more prominent during some seasons than others. Forget the fact that I’d grown up using and consuming all of these spices all the time in India. What a moment of self-reflection!
Origin:
The humble pumpkin is one of the oldest food sources in human history. A true native of the Americas, archaeologists found traces of domesticated pumpkin seeds in the Oaxaca Highlands of Mexico dating back over 7,500 years. Among the first crops cultivated by humans in North America, their solid, thick flesh proved to be an ideal source of food during cold winters.
The pumpkin was a staple of New England, and recipes go back to the late 17th century that call for diced, fully cooked pumpkin served with butter and spices. That is the precursor to the more familiar sweet potato or squash mash we see today. Of course, the tradition of sweetened pumpkin served as part of a holiday meal was introduced in the 19th century when scooped-out pumpkin shells were filled with ginger-spiced milk and left to roast by the fire.
I’m sharing the recipe for the Whole Wheat Pumpkin Pancakes at this time because the ingredients are so reflective of the season. While there is pumpkin purée, the kick is in the addition of cinnamon and nutmeg to the batter. Can you think of anything more resonant of a perfect fall breakfast than one consisting of pumpkin, cinnamon, and nutmeg?
Frequently Asked Questions:
- Are Whole Wheat Pumpkin Pancakes good for diabetics?
My Pumpkin Pancakes recipe made with whole wheat flour, oat flour, and spelt four is very healthy. I have not added any refined flour or sugar and used a moderate amount of coconut oil. Pumpkins with their high fiber content make it a diabetic-friendly recipe. These pancakes are spiced with cinnamon which also regulates blood sugar levels. Drizzle the pancakes with a moderate amount of maple syrup.
2. How can I make my pancakes fluffy?
Add distilled white vinegar or apple cider vinegar which will react with the milk in the batter (becoming buttermilk) and make them fluffy. Do not overmix the batter and sift the flour with the dry ingredients to remove any lumps or air pockets.
3. Should I roast and purée the pumpkin or can I use canned pumpkin?
You could roast and purée the pumpkin, although it is not necessary. Canned pumpkin works well for this recipe but not pumpkin filling used in pies.
4. How can I make these Whole Wheat Pumpkin Pancakes non-dairy?
You could use oat, coconut, or almond milk instead of reduced-fat milk.
If you’ve tried this recipe or have questions, I would love to hear from you. Please feel free to share (below) your thoughts, comments, or any questions that you might have. And if you like my recipes, you could subscribe to my mailing list for the latest recipes that will be delivered to your inbox. From my pen to your table, Bon Appetit!
Ingredients:
- Pumpkin: orange pumpkin (not the carving pumpkin); or any squash
- Flour: white whole wheat flour, oat flour, and spelt flour; or use only whole wheat flour or all-purpose flour
- Fat: coconut oil; substitute with avocado or peanut oil
- Eggs: whole eggs
- Milk: whole milk or reduced-fat milk; or use buttermilk (omit vinegar if using buttermilk)
- Spices: grated nutmeg and ground cinnamon
- Leavening agents: baking soda and baking powder
- Vinegar: distilled white vinegar; or use apple cider vinegar
Here are the step-by-step instructions on how to make this dish. Please refer to the recipe card below for the measurements.
How to make Whole Wheat Pumpkin Pancakes:
- Whisk the eggs and the milk until frothy in a stand mixer using the whisk attachment.
2. Add the melted coconut oil (cooled) and beat using the paddle attachment for a minute. Sift the flour with salt, baking soda, and baking powder. Gently, fold all three flour mixtures in and stir until combined.
3. Add the cooled puréed pumpkin and fold it in using the paddle attachment. Add the ground cinnamon, grated nutmeg, and vinegar and combine.
4. Heat the griddle or pan and lightly grease it with butter or oil using kitchen paper or a spray. Ladle the pancake batter and cook for 2 minutes on medium heat. Bubbles will appear on top and the edges will become less glossy and begin to set. Flip them over and cook on the other side.
5. Serve these Whole Wheat Pumpkin Pancakes with a moderate amount of maple syrup. Garnish with toasted pecans and blueberries.
1. Pour the batter on a hot griddle or the pancakes will stick to the pan. You can lightly grease or spray before spooning the batter.
2. A non-stick pan or a seasoned cast iron pan will work well for pancakes.
3. Medium heat is ideal for the batter to cook through. Flip the pancake when the edges become less glossy and begin to set and bubbles form all over the pancake. Cooking the pancakes on high heat will burn them easily.
4. A dash of vinegar will make the pancakes fluffy. Feel free to substitute it with lemon or lime juice.
5. To check for doneness, use a toothpick in the center of the pancakes after flipping them over. If it comes out clean, then the pancake is done.
Serving suggestions:
Serve the pancakes with maple syrup, garnished with blueberries and toasted pecans.
Other ways to serve the pancakes are with:
- toasted walnuts or almonds
- whipped cream
- Greek yogurt
- honey
- ground cinnamon and powdered sugar
- mango jam
Storage:
You can make the batter the previous night and refrigerate it. These Whole Wheat Pumpkin Pancakes can be refrigerated for 2-3 days. If you have leftovers, you can carefully freeze each pancake between lightly greased aluminum foil sheets and place them in airtight containers. Stacking the pancakes on top of one another with foil between them will prevent them from sticking. I sometimes freeze the batter in a box to be used within three months of making it.
Other sweet and savory pancake recipes that you might love:
Whole Wheat Pumpkin Pancakes
Equipment
- stand mixer, griddle
Ingredients
- 2 egg
- 1 cup milk reduced-fat or whole
- 3 tbsp coconut oil melted
- 1 cup white whole wheat flour
- ½ cup oat flour
- ½ cup spelt flour
- 3 tsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- 1 cup pumpkin cooked, pureed
- 1 tsp vinegar
- ½ tsp ground cinnamon
- ¼ tsp nutmeg grated
Instructions
- Prepare the ingredients. Cook the pumpkin by either boiling small pieces of pumpkin for 25 minutes or pressure cooking it. Peel the skin and purée it without water.
- Whisk the eggs and the milk until frothy in a stand mixer using the whisk attachment.
- Add the melted coconut oil (cooled) and beat using the paddle attachment for a minute. Sift the flour with salt, baking soda, and baking powder. Gently, fold the three flour mixtures in and stir until combined.
- Add the cooled puréed pumpkin and fold it in using the paddle attachment. Add cinnamon, nutmeg, and vinegar and combine. Cover the mixer bowl and let the batter rest for 10 minutes.
- Heat the griddle and lightly grease it with butter or oil using kitchen paper. Ladle the pancake batter and cook for 2 minutes on medium heat. Bubbles will appear on top and the edges will become less glossy and begin to set. Flip them over and cook on the other side.
- Serve these Healthy Pumpkin Pancakes with a moderate amount of maple syrup. Garnish with toasted pecans and blueberries.
Notes
- Feel free to use some crushed pecans in the batter.
- Add more flour if the batter is too runny. It must be of dropping consistency but still thick.
- Use an instant pot, or pressure cooker or boil the chopped chunks of pumpkin in a pot of water until cooked (soft and mushy). Peel the skin and purée it for the batter. Fresh pumpkin tastes better than store-bought canned pumpkin.
Nutrition
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