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12 (makes 12 pancakes)
Time to make:
25 mins (Hands-on time: 10 mins, Cooking time: 15 mins)
$0.35 per serve
(at time of publication)
Full ingredients list:
1/2 cup wholemeal flour
1/2 cup reduced-fat milk (or non-dairy alternative)
1 tablespoon maple syrup (optional)
Fruit and coconut topping
1/3 cup fine desiccated coconut
1 cup fresh or frozen fruit (eg. peaches), sliced
1 teaspoon lemon juice
1 tablespoon honey
Nutritional information (per serve)
Instructions and steps:
Step 1Preheat oven to 200°C. Place flour in a mixing bowl and whisk in the eggs. Gradually add milk and maple syrup (if using), and whisk until batter is smooth. Spray a 12 x 1/3-cup capacity muffin tin with oil. Fill each muffin hole with the batter until about a third full.
Step 2Bake for 12–15 minutes, or until golden. Pancakes will rise a little during baking, then flatten when removed from the oven.
Step 3Combine topping ingredients in a small bowl, spoon onto the pancakes, and serve.
Banana and ricotta topping
1 cup reduced-fat ricotta
1 ripe banana, peeled, mashed
1 teaspoon vanilla essence
squeeze lemon juice
Nutrition information per pancake with banana and ricotta topping: 381kJ / 91cal, 5.1g protein, 3.4g total fat, 1.7g sat fat, 9.8g carbs, 6.0g sugars, 0.8g fibre, 62mg sodium, 74mg calcium, 0.5mg iron
Low kJ, low fat, high protein
About this recipe
First published: November 2016