Low-Fat Fluffy Pancakes

These pancakes prove that managing pancreatitis doesn't mean sacrificing flavor or comfort food. By using egg whites, fat-free milk, and a touch of applesauce for moisture, we've created pancakes that are both safe and delicious.

Ingredients

Dry Ingredients

• 1½ cups all-purpose flour
• 2 tablespoons sugar
• 2 teaspoons baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt

Wet Ingredients

• 1½ cups fat-free milk
• 4 egg whites (or ½ cup liquid egg whites)
• 2 tablespoons unsweetened applesauce
• 1 teaspoon vanilla extract

For Cooking

• Non-stick cooking spray

Instructions

1. Prepare the Dry Mix: In a large bowl, whisk together flour, sugar, baking powder, baking soda, and salt. Set aside.

2. Combine Wet Ingredients: In a separate bowl, whisk together fat-free milk, egg whites, applesauce, and vanilla extract until well combined.

3. Mix the Batter: Pour the wet ingredients into the dry ingredients. Stir gently until just combined. A few lumps are okay—overmixing will make tough pancakes.

4. Rest the Batter: Let the batter rest for 5 minutes. This allows the baking powder to activate and creates fluffier pancakes.

5. Heat the Pan: Heat a non-stick griddle or large skillet over medium heat. Spray lightly with non-stick cooking spray.

6. Cook the Pancakes: Pour ¼ cup of batter for each pancake onto the hot griddle. Cook until bubbles form on the surface and the edges look set (about 2-3 minutes). Flip and cook for another 1-2 minutes until golden brown.

7. Serve Warm: Stack and serve immediately with pancreatitis-safe toppings (see suggestions below).

Pancreatitis-Safe Topping Ideas

• Fresh Berries: Blueberries, strawberries, or raspberries
• Sliced Banana: Natural sweetness with no added fat
• Pure Maple Syrup: Use sparingly (1-2 tablespoons max)
• Fat-Free Greek Yogurt: Add protein and creaminess
• Cinnamon: Adds warmth with no calories
• Honey Drizzle: A lighter alternative to syrup

Nutritional Information (Per Serving)

• Calories: 210
• Total Fat: 2g
• Protein: 10g
• Carbohydrates: 42g
• Fiber: 1g
• Sugar: 10g

Tips for Success

• Don't Skip the Rest: Letting the batter rest creates lighter, fluffier pancakes
• Medium Heat is Key: Too hot and they'll burn before cooking through; too cool and they'll be dense
• Freeze Extras: Make a double batch and freeze extras. Reheat in the toaster for quick breakfasts
• Measure Carefully: Use a measuring cup for consistent pancake sizes

Recipe Notes

This recipe contains less than 3g of fat per serving, making it safe for most people managing pancreatitis. The egg whites provide protein without the fat found in yolks, while applesauce adds moisture that would typically come from oil or butter.

Always consult with your healthcare provider about your specific dietary needs, as tolerance levels vary between individuals.

Variations

• Blueberry Pancakes: Gently fold ½ cup fresh blueberries into the batter
• Banana Pancakes: Mash 1 ripe banana and add to wet ingredients
• Cinnamon Spice: Add 1 teaspoon cinnamon and ¼ teaspoon nutmeg to dry ingredients