Sunne blåbærpannekaker (8 g protein, 4 g fiber)

Disse Sunne blåbærpannekaker are a simple breakfast ready in under 20 minutes, rich in protein and fiber, and entirely refined-sugar free, egg-free, and dairy-free.

Innholdsfortegnelse

+ Vis mer- Vis mindre

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!

Sunne blåbærpannekaker

Disse Sunne blåbærpannekaker are a simple breakfast ready in under 20 minutes, rich in protein and fiber, and entirely refined-sugar free, egg-free, and dairy-free.

5 fra 5 stemmer

Skrive ut Anmeldelse Spar Lagret!

Del på Facebook pin Lagre i e-post

Prep Tid: 20 minutter min

Cook Tid: 10 minutter min

Total tid: 30 minutter min

Rett: Frokost

Opprinnelse: amerikansk

porsjoner: 3 porsjoner (3 pannekaker per porsjon)

Kalorier: 394 kcal

Forfatter: Carine Claudepierre

KokemodusForhindre at skjermen din blir mørk

1x2x3x

Ingredienser

US Customary - Metric

• ▢ 1 ¼ kopper Mandel-melk - (merknad 1)
• ▢ ¼ cup Meierifri yoghurt - (merknad 2)
• ▢ 1 ½ kopper All-purpose mel - (merknad 3)
• ▢ 2 ss Lønnesirup - (merknad 4)
• ▢ 3 ts Baking Powder
• ▢ 1 spiseskje Olivenolje med mild smak - (merknad 5)
• ▢ 1 teskje Vaniljeekstrakt
• ▢ 2 kopper blåbær - Fersk eller frossen

Valgfritt

• ▢ ¼ teskje Salt

Instruksjoner

• 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.
• Varm en stor pannekakeplate eller stekepanne på middels varme. Tilsett 1 teskje olje og snurr pannen slik at den dekker.
• 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.
• Stek pannekakene i 2–3 minutter, snu dem deretter og stek dem på den andre siden i 1 minutt, eller til de er gjennomstekte i midten.
• Legg over på en rist eller tallerken for avkjøling og gjenta disse trinnene til du går tom for røre. Jeg lagde 9 pannekaker med denne røren.

Merknader

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

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

Merknader 3: Or white whole wheat flour to increase the fiber content. For a gluten-free version, use my glutenfri konverteringsguide.

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

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

OppbevaringOppbevar rester av pannekaker i kjøleskapet i opptil 3 dager i en lukket beholder. Frys ned i opptil 1 måned i Ziploc-poser og tin dem i kjøleskapet dagen før. Varm dem opp igjen i en varm panne eller i mikrobølgeovnen i 1 minutt.

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

Del på Facebook Fest oppskrift

Ernæring

Visning: 3pannekaker | Kalorier: 394kcal | karbohydrater: 74.5g | Protein: 8.2g | Fett: 7.2g | Mettet fett: 0.8g | Flerumettet fett: 1.5g | Enumettet fett: 4.1g | Natrium: 759.3mg | kalium: 175.7mg | Fiber: 4.4g | Sukker: 19.3g | A-vitamin: 53.3IU | Vitamin C: 12.1mg | Vitamin D: 0.2pg | Kalsium: 415.2mg | Stryke: 3.7mg | Magnesium: 23.7mg | Fosfor: 167.1mg | Sink: 0.7mg

Ingredienser og erstatninger

Du trenger bare noen få sunne ingredienser til denne oppskriften. Slik velger du dem.

• Mandel-melk – 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.
• Meierifri yoghurt – 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.
• All-purpose mel – 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 glutenfri konverteringsguide.
• Lønnesirup – 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.
• Baking Powder – 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.
• Lett olivenolje – 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.
• Vaniljeekstrakt – For more flavors. You can also use almond extract for a different twist, but the flavor will shift slightly.
• blåbær – 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 tips

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

• Unngå overblanding: 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.
• Bland forsiktig: Fold the blueberries into the batter carefully to avoid bursting them, which can affect the pancake’s color and texture.
• Forvarm riktig: Heat your griddle or frying pan over medium heat and lightly oil it to ensure even cooking and prevent sticking.
• Se varmen: 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.
• Serveres varm: Enjoy your pancakes fresh off the griddle, topped with dairy-free yogurt, extra blueberries, or a drizzle of maple syrup.
• Oppbevaring og oppvarming: 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.

Flere sunne pannekakeoppskrifter

Søtpotetpannekaker

Quinoapannekaker

Almond Flour Pancakes

Lavkaloripannekaker