If you’re looking for a healthier pancake recipe, this is it! Made with sprouted flour and sourdough starter, it has the bread-like texture of regular pancakes but packs a greater nutritional punch.
I’ve been trying to weave a little more discipline into our mornings lately. By having my daughter tidy up her room and get dressed before she comes out, I feel like we’re starting our day off on the right foot. I’ve also been trying to cultivate a better morning routine for myself by trying to wake up at least a few minutes before the kids, have my first cup of coffee, and plan my day and/or week. I also try to stick to simpler breakfast options, like eggs, oatmeal, or smoothies. I find that the predictability and structure we use in the morning really pays off throughout the day.
That said, I do love a good lazy Saturday morning at home with my family. And I find that the discipline we practice during the week allows us to enjoy those lazy mornings even more. Few things beat the simple pleasure of staying in our jammies with a hot cup of coffee and a yummy breakfast.
One of my favorite Saturday morning breakfasts is healthy pancakes, and I’ve tried a few different varieties. From savory pancakes to sweet quinoa pancakes, the versatility makes this a fun meal to play around with. My favorite type of pancake lately has been these sourdough pancakes. Because sometimes, I just want pancakes made with flour. And also, I hate to waste any of my starter. My kids love them too, which is always a plus.
If you haven’t branched out into the sourdough world yet, let me encourage you to join me! I’m very new to it, but it’s been fun so far. There are plenty of resources to making your own starter. Of course, you can also ask around — many people are happy to share!
Are Sourdough Pancakes Healthier?
There’s been a lot of talk about sourdough lately, and for good reason. Sourdough bread gets its sour taste after going through a fermentation process. Instead of using commercial yeast, it undergoes a slower fermentation process using natural yeast from the environment. This natural yeast helps to pre-digest the flour and break down phytic acid (and acid known to cause bloating and upset stomach in some people), as well as release micronutrients within the wheat.
What Kind of Flour Should I Use?
While you could certainly use all-purpose flour for these, I recommend sticking to a sprouted flour if you can find one. All purpose flour can spike the blood sugar, which can have negative consequences on your health. I recently got a bag of sprouted spelt flour. It was a bit costly, but I find the flavor to be mild and the texture to be soft and fluffy.
Are These Sourdough Pancakes THM-Friendly?
Yes, if you use sprouted whole wheat, spelt, or rye flour, these sourdough pancakes are THM-friendly. We usually enjoy them as a crossover (XO) — I love how they taste with a schmear of butter or peanut butter. But you can certainly keep them in E (healthy carb) territory if you use low-fat toppings like on-plan maple syrup, sliced bananas, or some simple sugar-free raspberry jam. I’ve also tried adding collagen to my batter which boosts the protein content, but you can also enjoy them with a side of egg whites, nonfat yogurt, or a low-fat protein smoothie.
Different Variations of Sourdough Pancakes
When it comes to making different versions of these pancakes, the options are endless. Here are a few of my favorites:
- Chocolate chip (duh.) – Sprinkle a few sugar-free chocolate chips in each pancake while it’s on the griddle.
- Gingerbread – Add 1 tbsp cinnamon, 1/4 tsp cloves, 1/4 tsp ground nutmeg, 1/8 tsp ground ginger, and 1 tsp blackstrap molasses into the batter.
- Peanut butter & honey – Substitute 1/4 cup of flour for 1/4 cup pressed peanut flour. Top pancakes with a garnish of chopped peanuts, a thin schmear of peanut butter, and a drizzle of raw honey.
- Apple cinnamon – Add 1 tbsp cinnamon to the batter. Then, dice up some fresh apple and sprinkle a few pieces into each pancake while it’s on the griddle.
Sourdough Pancakes
Ingredients
Dry Ingredients
- 2 cups sprouted flour (e.g., whole wheat, spelt, rye)
- 4 tsp baking powder
- 1 tsp baking soda
- 2 tbsp Gentle Sweet (or other sugar alternative)
- 1 tsp mineral salt
Wet Ingredients
- 1.5 cups almond milk (unsweetened)
- 1 cup whole wheat sourdough starter
- 1 egg
- 2 tbsp nonfat Greek yogurt (You could also use butter or coconut oil if you don't mind about 1.5g of fat per pancake)
Instructions
In a large bowl, combine all the dry ingredients together.
In a separate bowl, mix the wet ingredients together.
Pour wet ingredients into the dry ingredients.
Lightly grease a heated skillet using coconut oil spray.
Pour pancake batter onto skillet, making 4-inch pancakes. Cook on both sides until evenly browned.
Enjoy pancakes with toppings of your choice. If you want to stick in low-fat, healthy-carb (E) territory, I love a drizzle of Lakanto maple syrup, fresh berries, banana slices, or a dollop of fat-free Reddi Whip. If you want to enjoy them as a healthy crossover, add some butter or peanut butter!
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