Gesunde Blaubeerpfannkuchen (8 g Protein, 4 g Ballaststoffe)

Diese Gesunde Blaubeerpfannkuchen are a simple breakfast ready in under 20 minutes, rich in protein and fiber, and entirely refined-sugar free, egg-free, and dairy-free.

Inhaltsverzeichnis

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I love blueberries and my kids love pancakes a lot for breakfast and I couldn’t believe that I didn’t have a simple, classic blueberry recipe. While looking around, I found that most recipes barely use blueberries and I believe that blueberry pancakes should be loaded with blueberries, not just sprinkled with a couple.

While the full recipe is just below, read all my tips and tricks further down!

Gesunde Blaubeerpfannkuchen

Diese Gesunde Blaubeerpfannkuchen are a simple breakfast ready in under 20 minutes, rich in protein and fiber, and entirely refined-sugar free, egg-free, and dairy-free.

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Zubereitungszeit: 20 Minuten min

Kochzeit: 10 Minuten min

Gesamtzeit: 30 Minuten min

Kurs: Frühstück

Cuisine: amerikanisch

Portionen: 3 Portionen (je 3 Pfannkuchen)

Kalorien: 394 kcal

Autor: Carine Claudepierre

KochmodusVerhindern Sie, dass Ihr Bildschirm dunkel wird

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Inhaltsstoffe

US üblich - Metrisch

• ▢ 1 ¼ Tassen Mandelmilch - (Anmerkung 1)
• ▢ ¼ Tasse Milchfreier Joghurt - (Anmerkung 2)
• ▢ 1 ½ Tassen Allzweckmehl - (Anmerkung 3)
• ▢ 2 Esslöffel Ahornsirup - (Anmerkung 4)
• ▢ 3 Teelöffel Backpulver
• ▢ 1 Esslöffel Olivenöl mit mildem Geschmack - (Anmerkung 5)
• ▢ 1 Teelöffel Vanilleextrakt
• ▢ 2 Tassen Blaubeeren - Frisch oder gefroren

Optional

• ▢ ¼ Teelöffel Salz

Anleitungen

• In a large mixing bowl, add all the dry ingredients: flour, baking powder, and salt if used. Whisk to combine.
• Whisk in almond milk, yogurt, maple syrup, vanilla extract, and olive oil until a thick and smooth pancake batter forms.
• Fold in fresh or frozen blueberries and gently stir to incorporate them.
• Eine große Pfannkuchenpfanne oder Bratpfanne bei mittlerer Hitze erhitzen. 1 Teelöffel Öl hinzufügen und die Pfanne schwenken, um sie damit zu benetzen.
• Scoop out 1/2 cup of pancake batter in the warm pan. If it doesn't spread well, use the back of a spoon to press the batter and create a wider round shape.
• Die Pfannkuchen 2-3 Minuten backen, dann wenden und auf der anderen Seite 1 Minute backen oder bis sie auch in der Mitte durchgebacken sind.
• Die Pfannkuchen auf ein Kuchengitter oder einen Teller geben und diese Schritte wiederholen, bis der Teig aufgebraucht ist. Ich habe mit diesem Teig 9 Pfannkuchen gebacken.

Notizen

Hinweis 1: Any milk work in the recipe, soy milk is a great swap to boost the pancake’s proteins.

Hinweise 2: Any yogurt works, from coconut yogurt to soy yogurt.

Hinweise 3: Or white whole wheat flour to increase the fiber content. For a gluten-free version, use my Umrechnungsleitfaden für glutenfreie Produkte.

Hinweise 4: Any sweetener like agave syrup, date syrup, or coconut sugar works as a healthy option.

Hinweise 5: Any oil with a light flavor works. Avocado oil is a great healthy option.

LagerungÜbrig gebliebene Pfannkuchen können bis zu 3 Tage in einem verschlossenen Behälter im Kühlschrank aufbewahrt werden. Sie lassen sich auch bis zu 1 Monat in Gefrierbeuteln einfrieren und am Vortag im Kühlschrank auftauen. Zum Aufwärmen können sie in einer warmen Pfanne oder 1 Minute in der Mikrowelle erhitzt werden.

Geschirr: Serve the pancakes with yogurt, natural peanut butter, banana slices, blueberries, or a drizzle of maple syrup.

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Ernährung

Portion: 3Pfannkuchen | Kalorien: 394kcal | Kohlenhydrate: 74.5g | Eiweiß: 8.2g | Fett: 7.2g | Gesättigte Fettsäuren: 0.8g | Mehrfach ungesättigtes Fett: 1.5g | Einfach ungesättigte Fettsäuren: 4.1g | Natrium: 759.3mg | Kalium: 175.7mg | Ballaststoffe: 4.4g | Zucker: 19.3g | Vitamin A: 53.3IU | Vitamin C: 12.1mg | Vitamin D: 0.2ug | Kalzium: 415.2mg | Eisen: 3.7mg | Magnesium: 23.7mg | Phosphor: 167.1mg | Zink: 0.7mg

Zutaten und Substitutionen

Für dieses Rezept benötigen Sie nur wenige gesunde Zutaten. So wählen Sie diese aus.

• Mandelmilch – This acts as the liquid base, and it brings a nutty flavor and moisture to the pancakes. You can swap it with soy milk for a protein boost or oat milk for a creamier texture. Avoid dairy milk to keep the recipe entirely dairy-free.
• Milchfreier Joghurt – Adds creaminess and extra protein, helping to create a tender, fluffy pancake. Options include coconut, soy, or cashew yogurt, but choose a plain unsweetened variety to maintain balance in flavor.
• Allzweckmehl – For a fiber boost, try white whole wheat flour instead, but don’t use almond flour as it won’t develop the needed structure. For a gluten-free version, use my Umrechnungsleitfaden für glutenfreie Produkte.
• Ahornsirup – A natural sweetener that keeps the recipe refined-sugar free while adding a gentle sweetness and moisture. Alternatives like agave syrup, date syrup, or coconut sugar work too, though they might subtly shift the flavor profile.
• Backpulver – To make your pancakes rise and turn out light and fluffy. It’s essential for the proper texture, so avoid substituting it with baking soda unless adjustments are made for acidity.
• Leichtes Olivenöl – This adds moisture without overwhelming the delicate flavors. Avocado or canola oil can be used in its place if you prefer a different light oil.
• Vanilleextrakt – For more flavors. You can also use almond extract for a different twist, but the flavor will shift slightly.
• Blaubeeren – To add bursts of sweetness, antioxidants, and a fruity flavor. Both fresh and frozen blueberries work well—frozen ones are less likely to burst and change the batter’s consistency.

How to Make Healthy Blueberry Pancakes

This recipe is super easy and is cooked like any other pancake. Here’s what the batter looks like.

Combine the liquid ingredients in a bowl and fold in the flour. Whisk to combine.

Incorporate the blueberries very gently into the batter to avoid breaking them and you can cook your pancakes!

Carines Tipps

I have a few more tips for you to make the best pancakes:

• Übermischung vermeiden: Stir the batter just until combined to keep your pancakes light and fluffy; overmixing can make them dense.
• Balance the Batter: If the batter is too thick, add a splash more almond milk until you achieve a smooth, pourable consistency.
• Vorsichtig mischen: Fold the blueberries into the batter carefully to avoid bursting them, which can affect the pancake’s color and texture.
• Richtig vorheizen: Heat your griddle or frying pan over medium heat and lightly oil it to ensure even cooking and prevent sticking.
• Beobachten Sie die Hitze: Cook the pancakes at medium heat—too high and the outsides may burn before the centers are fully cooked.
• Customize Your Flavor: For an extra twist, add a tablespoon of lemon juice or 2 teaspoons of lemon zest, or swap almond milk for soy milk to up the protein content. You can also add 1/2 teaspoon of almond extract to make them taste like blueberry pie.
• Warm servieren: Enjoy your pancakes fresh off the griddle, topped with dairy-free yogurt, extra blueberries, or a drizzle of maple syrup.
• Lagerung & Wiedererwärmung: Store leftovers in the fridge for up to 3 days in a sealed container. Reheat them in a warm pan or microwave for about 1 minute to restore their soft texture.

Weitere gesunde Pfannkuchenrezepte

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Quinoa-Pfannkuchen

Mandelmehl-Pfannkuchen

Kalorienarme Pfannkuchen