Recipe: Nutritious Buckwheat Peach Pancakes


stack of pancakes with syrup

Love pancakes but need more nutrients in your belly at breakfast time? This hearty variation is made with buckwheat flour, a gluten-free whole grain containing far more protein and minerals (like magnesium) than your standard pancake mix to keep you satiated and energized. Top with fresh or canned peaches for a touch of nourishing sweetness and round out with a side of scrambled eggs for a balanced breakfast. 


  • 1 cup nonfat milk (or a nut or soy milk of your choice)
  • 1 egg
  • 1 tablespoon oil, such as olive
  • 1 cup buckwheat flour
  • 1 teaspoon baking powder
  • 1 tablespoon sugar or sugar substitute (like monk fruit or stevia)
  • 1 cup chopped peaches, fresh, frozen, or canned and drained


Heat griddle to 400°F. You'll know it's hot enough if you sprinkle water on it and the drops "dance." In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4-cup measure to drop pancakes. Turn pancakes when they form bubbles and look dry around the edges, 2 to 3 minutes. Cook second side about 2 to 3 minutes. Top with fruit.

Makes 12 pancakes


Each two-pancake serving contains about 

  • 112 calories
  • 4 g protein
  • 2 g fat
  • 26 g carbohydrates
  • 2 g fiber
  • 114 mg sodium

Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 g fat, and 27 mg sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 g carbohydrates, and 2 mg sodium.

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