Breakfast  |  Gluten-Free  |  Pegan

Low Glycemic Pumpkin Pancakes

Brigid Titgemeier Headshot
by: Brigid Titgemeier MS, RDN, LD, IFNCP  |  October 18, 2020

Using food to create health does not mean abandoning your favorite family staples. But it may mean switching your ingredients to higher quality options that have a lower glycemic impact. For instance, swapping out those refined white flours for almond flour and coconut flour.

Growing up, my parents made homemade pancakes every weekend, with my Great-Grandma's recipe that was framed in our kitchen. Our family's farm in Ohio has been harvesting maple syrup from trees on the property for decades. So the pancakes we ate would include maple syrup from that operation. Weekend pancakes can create family memories that are so special!

This recipe provides an opportunity to continue creating those family memories, enjoying pumpkin/fall ingredients and benefiting from a better for you option. These low glycemic pancakes won't raise your blood sugar levels as quickly, they are higher in protein which will make you feel more satisfied for several hours after consumption and they do not contain gluten, dairy or grains. You can still create sacred family memories and support your health, all at the same time!

As for toppings, if you are actively trying to decrease your blood sugar response, I would suggest adding 1-2 tsp almond butter (this picture has Nuttzo Butter) and a dash of pumpkin pie spice. If you are incorporating sugar into your diet, then try adding 1-2 tsp almond butter with the pumpkin pie spice and 1 tbsp pure maple syrup. One tablespoon of maple syrup contains 12g of added sugar. I generally recommend limiting added sugar to one tablespoon per day on a day to day basis.

If you are looking for more blood sugar balancing recipes, checkout The Being Collective, our meal planning and coaching program that's designed to help you improve consistency without putting so much thought into what you're making for dinner each week. By joining The Being Collective, Brigid and our team of dietitians help you create a weekly plan for you and/or your family with hundreds of recipes that are blood sugar balancing, an automated grocery list and a meal prep plan. We would love to welcome you into our community!

Low Glycemic Pumpkin Pancakes

  • 1 cup almond flour
  • 1/2 cup coconut flour
  • 2 tsp baking powder
  • Dash of Himalayan salt
  • 6 eggs
  • 1 1/2 cup unsweetened almond milk
  • 1/2 cup canned pumpkin
  • 6 drops stevia
  • 1 tsp vanilla extract
  • Avocado oil spray
  • Optional toppings: pumpkin pie spice, almond butter, pure maple syrup
  1. In a medium size bowl, mix all dry ingredients together (almond flour, coconut flour, baking powder, Himalayan salt).
  2. In a separate medium size bowl, mix liquid ingredients (eggs, almond milk, canned pumpkin, stevia, vanilla extract)
  3. Slowly pour dry ingredients into wet ingredients and mix.
  4. In a large pan, spray avocado oil over medium heat.
  5. Measure ¼ cup of batter and pour onto the pan, making one pancake. Repeat until you have filled the pan with 3 pancakes.
  6. Allow to cook for about one minute and flip. Cook the second side for an additional one minute.
  7. Repeat until all batter is used.
  8. Top pancakes with 1-2 tsp almond butter, pumpkin pie spice, and/or pure maple syrup.

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