Recipe Description:
A twist on a traditional breakfast favorite, this roll-up pancake is fun to customize and make with kids. Mashed, fresh avocado and whole grain flour in the batter help create a satisfying and nutritious meal that can be filled with nut butter, Greek yogurt, scrambled eggs, or fresh fruit for a perfect mommy and me meal for Mother’s Day!
Recipe developed by Erin Palinski-Wade, RD, CDCES, LDN, CPT
Get Started
Servings:
- Recipe serving size: 1 pancake
- Number of servings:
Ingredients:
- 1/2 cup ripe, fresh avocado, halved, pitted, peeled, and mashed
- 2 eggs, large
- 1 tsp. fresh lemon juice
- 3/4 cup whole wheat flour
- 1/4 tsp. baking powder
- 1/4 tsp. baking soda
- 1/4 tsp. salt
- 2 Tbsp. monk fruit sweetener (one-to-one sugar substitute)
- 1/2 tsp. vanilla extract
- 1/3 to 1/2 cup milk (dairy or plant based), as needed to thin batter
- Non-stick cooking spray
Instructions:
- In a high-speed blender, add avocado, eggs, lemon juice, and blend until combined. Add flour, baking powder, baking soda, salt, monk fruit sweetener and vanilla extract and blend until combined. Add milk and blend until smooth, adding more, if needed to create a thin batter. Note: batter should be thin, so it creates thin pancakes that roll up easily.
- Spray large skillet with non-stick cooking spray and heat over medium heat. Pour ¼ cup batter for each pancake into pan.
- Once batter begins to bubble slightly and edges of pancakes brown, flip over and continue cooking on remaining side until pancakes are cooked through (about one minute per side).
- Remove pancakes from pan, spread desired filling, roll up, and serve.
Notes & Tips:
Add-ins: Pancakes can be ‘filled’ with a variety of toppings like plain Greek yogurt, scrambled eggs, nut butter, low-sugar fruit jelly or fresh fruit. Nutrition information is provided for pancakes only and does not include optional add-ins.
Nutrition Facts
8 servings per recipe
Serving Size 1 serving (50g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 90 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 0.5g | - | |
| Monounsaturated Fat 2g | - | |
| Cholesterol 45mg | 15% | |
| Sodium 150mg | 7% | |
| Total Carbohydrate 10g | 4% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars <1g | - | |
| Includes 0g Added Sugars | - | |
| Protein 4g | 8% | |
| Vitamin D 0.4mcg | 2% | |
| Calcium 30mg | 2% | |
| Iron 0.7mg | 4% | |
| Potassium 150mg | 4% | |
| Vitamin A 30mcg | 4% | |
| Vitamin C 1mg | 2% | |
| Vitamin E 0.5mg | 4% | |
| Vitamin K 3mcg | 2% | |
| Thiamin 0.1mg | 6% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 0.9mg | 6% | |
| Vitamin B6 0.1mg | 6% | |
| Folate 25mcg DFE | 6% | |
| Vitamin B12 0.2mcg | 6% | |
| Pantothenic Acid 0.5mg | 10% | |
| Phosphorus 90mg | 6% | |
| Magnesium 20mg | 6% | |
| Zinc 0.6mg | 6% | |
| Selenium 11mcg | 20% | |
| Copper 0.1mg | 8% | |
| Manganese 0.5mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
