a short stack of pancakes, surrounded by fresh blueberries, banana slices and other fruit

Hearty and Oil-Free

When you bite into a pancake made with whole grains, you know you’re eating real food. And with this no-oil recipe, you’ll avoid the calorie spike from oil, both in the batter and from frying. Kickstart your day with this delicious breakfast! I get many compliments from people who make this recipe over and over—it’s a tried-and-true favorite!

Prep Instructions

  • Yield: 14 pancakes (2 pancakes per serving)
  • Prep Time: 10–15 minutes
  • Cook Time: 5 minutes
  • Total Time: 20 minutes

Recipe Ingredients

  • 2 cups whole wheat pastry flour
  • 1 teaspoon salt
  • 1 tablespoon aluminum-free baking powder
  • 2 cups soy milk or nut milk
  • 2 tablespoons liquid sweetener


  1. Preheat nonstick griddle or skillet to medium temperature.
  2. Place dry ingredients in mixing bowl and add soy or nut milk and liquid sweetener. Stir with wire whip, adding more milk if needed to make the batter slightly thicker than pancake batter; it should be just thin enough to form a circle on its own without having to be spread with a spatula. If batter is too thin, the pancakes will not be as light and tender.
  3. Pour large or small pancakes, turning just when beginning to brown on the bottom and getting firm on top. Stack on a plate and serve.
  4. Note: Add 1 mashed banana or 1 cup blueberries. Other flours (rice, barley, or buckwheat) may be used in place of some of the whole wheat.

    Note: Pancake mix: Replace ½ cup of the flour with ½ cup almond flour, giving them a bit of added natural fat. This will also allow you to use water instead of soy or nut milk in your pancake batter before frying. This mix is great to take camping, or just to keep on hand for easier use.

Nutritional Data

Calories: 72.04
Fat: 1.04 g
Saturated Fat: 0.07 g
Cholesterol: 0 mg
Sodium: 154.93 mg
Carbohydrates: 14.35 g
Fiber: 1.51 g
Sugars: 4.10 g
Protein: 2.46 g
© AdventHealth
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Eat Plants Feel Whole

Learn how you can improve your health prospects by adopting a simple plant-based lifestyle.