Mediterranean Pancake

Recipe: Healthy Mediterranean Pancake

Summary: This Mediterranean Pancake recipe is a healthy alternative to traditional pancakes. It uses whole wheat flour, which adds more fiber, and minimally processed raw cane sugar. It uses soy milk and olive oil, in place of milk and butter, and contains no eggs, significantly reducing the saturated fat and adding healthy monounsaturated fat.


  • 1 1/2 cups whole wheat flour
  • 3 1/2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 tablespoon raw cane sugar (Optional)
  • 1 1/4 cups soy milk
  • 1/4 cup applesauce, mashed banana, or a mixture of both
  • 2 1/2 tablespoons olive oil


  1. In a mixing bowl, sift together the whole wheat flour, baking powder, salt, and raw cane sugar. Make a well in the center and set aside.
  2. In another bowl, combine the soy milk, applesauce or banana, and olive oil and mix well.
  3. Pour wet ingredients into dry ingredients and mix until just combined. The batter may have lumps.
  4. Spray a griddle or frying pan with cooking spray or oil and heat over medium high heat. Pour approximately 1/4 cup of batter onto the hot pan for each pancake.
  5. Cook until edges look dry and bubbles appear on the surface.
  6. Flip over and cook until browned.
  7. Serve hot, with fruit topping.

Quick notes

The nutritional information was calculated based on the use of unsweetened applesauce. If the recipe is made using mashed banana, each serving has 150 calories, 5.5g fat, 4.3g protein, 27g carbs, and 3.5 g fiber.

Carbs per serving: 21 grams
Fiber per serving: 3 grams

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 8

Culinary tradition: USA (General)

Calories: 145

Fat: 5.4

Protein: 4

My rating 5 stars:  ★★★★★ 1 review(s)

By Mediterranean Book
Published: August 3,2012