Anyone else wish they had a “just add water” mix for pancakes that are Trim Healthy Mama compliant? I honestly don’t mind making them from scratch when we’re at home, but when we’re camping, I always think, hey, I was going to figure this out for next time.
Finally, next time came. This isn’t quite to the just-add-water stage, but the only other ingredient you need to add in is a little oil. Personally, I always have that along, anyway, and it doesn’t need refrigeration.
I’m going to give you this recipe two different ways: one is the original with all the wet ingredients still in liquid form, and the second is a larger dry-only mix. Feel free to mix and match if that works for you. For instance, I have often taken liquid kefir along camping, storing it in a jar in the travel trailer fridge, so I might not always take the full dry mix. You do you, okay?
Wait a sec. Do you enjoy reading fiction? I’m an author of Christian contemporary romance with over 40 titles released on Amazon in ebook and paperback. If you enjoy stories with engaging characters, strong communities, deep faith, and great food, would you please check out my novels? There are a couple of covers in the sidebar, or click on the Books tab above. Thanks!
(And here’s my obligatory disclosure that any product links might be affiliate links. Clicking on them doesn’t cost you a penny more, and I get a small percentage of any sales.)
So, let’s get started!
Sprouted Pancakes – serves 2
Mix all dry ingredients, then add the following wet ingredients and whisk together:
• 1 cup kefir or plain nonfat Greek yogurt
• 1/4 cup egg whites
• 2 tsp oil
Lightly spray a nonstick pan**** or griddle over medium heat, then plop pancake-sized blobs of batter (I use a 1/4 cup measure, but you do you!) Watch for bubbles throughout and dry-looking edges, flip, and check the bottom in a minute or two. Repeat until all the batter is gone.
In THM E, we are going for low-fat (about 5 grams of fat per serving) and moderate good carbs, so half of this recipe qualifies as an excellent serving. You may also add a serving of lean protein, such as 96% fat-free turkey sausage or Canadian bacon (known as back bacon in Canada!).
But if you top your pancakes with butter, you’re headed into crossover territory. To keep this in E, my favorite topping is a blob of plain nonfat Greek yogurt, berries (fresh or frozen blueberries or raspberries work well), and a drizzle of sugar-free syrup. I love Nature’s Hollow Sugar-Free Maple Flavored Syrup. You can also make your own on-plan pancake syrup.
Ready for the just-add-water (and oil) version? This makes a dry batch of 16 servings, but you can use as little or as much at a time as you want.
Sprouted Pancakes, Camping Version – THM E
• 4 cups sprouted flour*
• 4 cups oat bran**
• 2/3 cup egg white protein powder
• 1/2 cup buttermilk powder or kefir powder***
• 1/2 cup monkfruit/erythritol blend (or your on-plan sweetener of choice)
• 3 tbsp baking powder
• Rounded tablespoon of salt
• 2 tsp baking soda
Mix all dry ingredients thoroughly and store in a dry, sealed container, such as a jar or large ziplock. If you won’t be using this up in the next 2-3 months, you may wish to freeze it to preserve freshness.
Use a rounded half-cup measure (or scant 2/3 cup) of the mix per serving. For each serving, add about
• 1/2 cup water
• one teaspoon of oil (olive or avocado)
Whisk together. If the batter looks a little too thick, add a dribble more water.
Mix, cook and serve as above.
Love reading fiction? How about Christian romance? Raindrops on Radishes features a plus-size heroine in a battle for her backyard with the extremely fit urban farmer next door! (Psst: her journey to health is based on Trim Healthy Mama…)
These sprouted pancakes are a breakfast the heroine, Sadie, would come to enjoy during her Trim Healthy Mama story! Like many of us, she’d struggle with the carb count at first, though.
Please Note: I am not an authorized Trim Healthy Mama coach or blogger, although I play one in fiction…
*Sprouted flour: Most whole grains need to be sprouted, soured, or soaked to be THM-compliant. For this recipe, use already sprouted wheat flour. I’m sure spelt would also work, but I haven’t tried it or anything else. Remember this needs to be a whole-grain flour, not all-purpose.
**Oat bran is a wonder-food. Healthline says it is: high in fiber, vitamins, minerals, and antioxidants, which may aid heart health, blood sugar control, bowel function, and weight loss. Oat bran is NOT the same thing as either oat flour or oat fiber. You could try substituting wheat bran if you like.
***Dehydrated kefir. If you can’t get dry buttermilk powder or prefer double-fermented low-fat kefir, you can look into drying your own kefir powder. I have a Pampered Chef Deluxe Air Fryer and successfully dried kefir to powder using this method.
****Nonstick pan: I own a deBuyer French steel crepe pan that I use for omelets, crepes, wraps, pancakes, etc.