When you’re team fall, it’s never too early or too much when it comes to pumpkin. And it gets even better when your dishes include both pumpkin and apple versus one of the other. When you prep on the weekend, these delicious and fluffy pumpkin buckwheat pancakes are perfect any day of the week, especially with their super simple spiced apple topping!
Sunday has been pancake day in our house for close to a decade now. We regularly enjoy my original buckwheat oat pancakes, almond flour banana pancakes, and my easiest fluffiest pancakes, but when fall hits, the typical buckwheat oat get this pumpkin upgrade.
Are Pancakes Healthy?
What does “healthy” really mean anyway? The actual definition is simply “in good health”, with health meaning being free of illness. If you’re obsessing over whether pancakes can fit into your eating pattern, remember that your mental health is just as important as physical – and that it can impact physical health, too. While this pumpkin buckwheat pancake recipe is beaming with plenty of essential nutrients, it’s even okay to enjoy the refined stuff once in a while, too – without any guilt. One meal won’t make or break your health!
These pancakes happen to be nutrient rich and delicious, and for those with celiac disease, it’s a bonus that they’re gluten free! Buckwheat and oats are the base for the grains, offering a variety of vitamins and minerals as well as plenty of fiber and some plant protein. The use of soy milk versus other non-dairy milk alternatives makes these vegan pancakes more protein rich – meaning they’ll be more filling and better support muscle recovery.
Pancakes as a Pre-workout Breakfast
With pre-workout nutrition goals being related to getting enough energy without causing you to be overfull, what could be better than pancakes? If you’ll enjoy these pretty close to a workout – think under an hour – you may want to swap the soymilk for an almond or cashew milk that are lower in protein. You’ll still get some protein and fiber from the flour, oats, applesauce, and chia seeds, but it’ll be just enough to keep your blood sugar from spiking and crashing, and instead delivering constant energy into your blood stream during training. If you have two hours plus, prepare the recipe as is, and just be mindful of toppings such as nuts, seeds, and nut butters – include them, but large portions may weigh you down if you’re heading to workout in 2 hours or less.
If you want to enjoy pancakes post-workout, by all means, please do! After races I always love getting an omelet and then ordering pancakes for the table to share, and this can absolutely be replicated at home. On a normal training day, you can top with both nut butter and greek yogurt (or almondmilk greek yogurt) as well as hemp seeds for the ultimate plant protein boost.
Apple “Pie Filling”
- 2 large apples (such as braeburn, fuji, gala)
- 2 tsp pumpkin pie spice
- 2 tsp vanilla extract
- 4 tbsp water
- Heat a medium to large saucepan over medium, add apples and cover
- After 2-3 minutes, add pumpkin pie spice and 2 tbsp water, stir and cover
- After 2-3 more minutes, add vanilla extract, 2 tbsp water and stir
- Cover and let cook an additional 5-7 minutes on very low heat
Pumpkin Buckwheat Pancakes
- 1 ½ cups buckwheat flour (180 grams)
- 1 cup quick cook oats (80 grams)
- 1 tbsp baking powder
- 1 tsp baking soda
- 1 ½ tsp pumpkin pie spice
- 1 ½ tsp cinnamon
- 1 can pumpkin puree
- 1 tsp vanilla extract
- 1 tbsp chia seeds
- 2 ½ cups unsweetened soy milk
- Whisk all dry ingredients (except chia seeds) in a medium bowl.
- In another medium to large bowl, whisk the remainder of ingredients.
- Add dry ingredients to wet, stirring until well incorporated. Do not over mix. Let batter sit roughly 5 minutes to thicken before cooking.
- Pour a slightly heaping 1/3 – 1/2 cup at a time onto a cast iron or non stick pan over medium heat (may vary to low-medium on some stoves). You should know your own pans well enough to determine whether or not they need a very quick spray of cooking spray.
- Once you see bubbles form, flip the pancakes carefully. Cover the pan and turn off the heat.
- Remove from pan 1-2 minutes later and serve with spiced apple compote or your favorite toppings.