Healthy Pumpkin Pancakes Recipe | Nutrition Stripped
Eat Well Oct. 16. 2018

The Best Healthy Pumpkin Pancakes

Oct. 16. 2018
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

If you love pumpkin and pancakes, then you might enjoy these healthy pumpkin pancakes with pumpkin seeds.

As soon as pumpkin “season” hits, if you’re the first person to jump on the new pumpkin-flavored food, then you’re in for another treat. These pumpkin pancakes aren’t just another delicious way to get your pumpkin fix, but they’re also a nutritious breakfast!

Pancakes are rich in carbohydrates with all the flours typically used to make them. These pumpkin pancakes have more seed flours which boost the healthy fat, minerals, and plant-based sources of protein.

What’s The Deal With Pumpkin?

Pumpkin is so popular in the US from pumpkin spice lattes to pumpkin hummus, pumpkin face masks, pumpkin smoothies, and the list goes on.

Beyond the novelty and seasonality of enjoying pumpkin in so many ways, pumpkin is very nutrient-dense!

Pumpkin is a winter squash hence the popularity around October when all the pumpkin foods are marketed in large. Pumpkin is technically a fruit because of the seeds, but is treated like a vegetable—pumpkin soups, roasted pumpkin—but also as a fruit in desserts like pumpkin pie and pumpkin cheesecake.

The bright orange color of pumpkins also tells you a lot about the most abundant antioxidant in this fruit, beta-carotene. We know how powerful this antioxidant is to our health from supporting our immune system, eye health, heart health, healthy skin (hello, glow), and potential weight maintenance because of the fiber content.

Pumpkin is a great way to enjoy the seasonal and festive flavor with the boost of nutrients. When buying a pumpkin from the store, you can get it whole and bake off the entire squash, but most likely you’ll find it in a can. If buying it in a can, make sure it’s organic and without any additional ingredients—sugar and cinnamon and other flavorings are commonly found as a pumpkin pie filling. Opt for the pumpkin puree plain.



The most notable nutrient found in pumpkin is beta-carotene (your body converts it to vitamin A). This antioxidant not only gives the pumpkin a beautiful golden orange color but also supplies your body with 245% RDA for vitamin A per 100g.

Pumpkin (the flesh) also contains minerals such as copper, calcium, potassium, and phosphorus.

Zinc and Minerals

Pumpkin seeds, on the other hand, are very rich in minerals zinc (71% RDA), iron (110% RDA), selenium (17% RDA), the amino acid tryptophan (which helps produce the good mood hormone serotonin), vitamin C, B vitamins, protein, and good fats- note this is with 100g, which would be about 1 cup or 4 servings of pumpkin seeds.

Pumpkin seeds not only taste great but have been shown to help with general antioxidant support, most notably from vitamin E. Most diets, the Standard American Diet, in particular, are low in minerals — pumpkin seeds are loaded with minerals and are great to incorporate often.

Pumpkin seeds, oils, and extracts have unique anti-microbial benefits, from the lignans in these seeds. Pumpkin seeds have also been studied with anti-cancer benefits, cardiovascular benefits, decreasing blood pressure, benefits with benign prostatic hyperplasia (i.e. prostate enlargement).



The Recipe

Serves 8-12



1/2 cup oat flour

1/4 cup almond flour

1/4 cup pumpkin seed flour (take pumpkin seeds and grind into a fine flour, use 1/4 cup of that)

1/2 teaspoon baking soda

1/2 teaspoon sea salt

1 tablespoon pumpkin pie spice (or 1/4 teaspoons of the following: ground cinnamon, ground clove, ground nutmeg, ground ginger)

1/4 teaspoon ground cardamom

1/4 teaspoon grated fresh ginger

1 cup organic pumpkin puree

1 cup almond milk

3 eggs

1 tablespoon melted coconut oil (or ghee)

2 tablespoons maple syrup

2 teaspoons vanilla extract

1/2 teaspoon raw apple cider vinegar

*note, instead of combining pumpkin seed flour, oat flour, and almond flour, you can also use 1 cup of oat flour, brown rice flour, AP flour, etc.


Step 1

In a large mixing bowl, whisk all the dry ingredients together.

Step 2

In a blender, combine all wet ingredients until creamy, about 30 seconds. Then pour the wet ingredients from the blender into the dry ingredients and stir to combine. The texture will be like pancake batter.

Step 3

Use a griddle or large non-stick pan that’s well greased with coconut oil.

Pour about 3 tablespoons of the pancake batter into the pan at a time, let cook until bubbles form on the top and then flip until it’s cooked through.

Step 4

Repeat this process until all the pancake batter is cooked and you’ll have about 8-12 pancakes depending on your preferred size.


Serve with maple syrup, honey with cinnamon, butter, or whatever you like. Enjoy warm and keep leftovers for later!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop. It’ll keep well for 5-7 days in the fridge.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Share your image on Instagram too by tagging #nutritionstripped!

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