Trouble is, for many diabetics, eating anything made with standard white bleached flour is like ingesting a carb bomb. Which is why whole grains and whole wheat are much better choices. They take longer to digest, so don’t dramatically raise blood glucose levels.
Making sugar-free whole wheat pancakes yields a lovely, tender, nutty tasting result. Here’s our favorite recipe and suggestions for even healthier variations.
Serve with sugar free syrup (if you’re okay with artificial sweeteners) or other syrup of your choice. Also great cold wrapped around cooked turkey sausage or turkey bacon for a snack!
Whole Wheat Pancakes
1 c. whole wheat flour
1 c. buttermilk*
2 tbsp. sugar-free applesauce or melted butter (or margarine)
2 tbsp. sucralose, Stevia, or other artificial sweetener (optional)
1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
Whisk together all dry ingredients. In separate bowl, beat together wet ingredients. Add wet ingredients to dry and stir until just combined. Don’t worry about any small lumps. Let batter sit 15-20 minutes on the counter.
Lightly oil a non-stick skillet or griddle pan and put over medium-high heat. If using an electric griddle, preheat to 375º F (190° C).
Check non-electric skillet or griddle for readiness by flicking a few small drops of water in the pan. When the water sizzles and evaporates within a few seconds, it’s ready. If the water sits or evaporates slowly, the pan is too cold. If the oi is smoking or the water evaporates on contact, the pan it too hot. Take it off the stove, let cool, wipe out the burned oil and wash before using.
When pan is ready, add batter by 1/4 c. scoops. Let cook until small bubbles form on surface. Flip over with a spatula and cook until other side is golden brown. Remove from pan and serve at once, or place on oven-proof plate and keep in warm oven until ready to serve.
Healhy & Delicious Variations Diabetic Kids Will Love!
Banana “Bread” Pancakes – Add 1/2 tsp. vanilla extract to pancake batter. Cut a ripe banana into slices. Chop 1/4 c. toasted walnuts or pecans into small pieces. After adding pancake batter to prepared pan or griddle as detailed above, place banana slices directly on top of the wet batter and sprinkle a few walnut or pecan pieces in the spaces between. Cook pancakes as usual.
Blueberry “Muffin” Pancakes – Add 1/2 rsp. vanilla extract and 1/4 tsp. cinnamon to pancake batter. You’ll need 3/4 to 1 c. fresh blueberries (if using frozen, don’t thaw but do remove any large ice crystals). After adding pancake batter to prepared pan or griddle as detailed above, sprinkle blueberries on top of wet batter – how many is your choice. Cook pancakes as usual.
Strawberry “Shortcake” Pancakes – Add 2 tbsp. quick cooking oats and 1/2 tsp. vanilla extract to batter. Cut 1 c. strawberries into slices. After adding pancake batter to prepared pan or griddle as detailed above, place strawberry slices on top of wet batter. Cook pancakes as usual.
*If buttermilk isn’t available, add 1 tsp. vinegar or lemon juice to 1 c. milk. Let sit until milk curdles (you’ll see little lumps formed in the milk)