“Sugar-Free” Apple Cinnamon Pancakes

*Disclaimer*: Of course there is sugar in this recipe.  Let’s not forget who’s cooking here…  However, it is all fructose-oriented in nature as found in the applesauce and OJ as well as some lactose found in the milk.  That is all.


My friend and her boyfriend came to visit sunny, warm Texas from the cold, rainy Northwest.  Everything was just peachy, until she dropped the bomb….she’d given up sugar for Lent.  First, it was just processed sugar.  Then she expanded to all sugars (including honey), except that which existed naturally in the foods we eat (i.e. fruit, milk, etc)…and of course, wine. *Whew!*


Tiring of breakfast tacos every morning (even though they were delicious) I awoke early one morning and whipped up the best pancakes I have had in a long time.  I even just made them again this morning. 


Shiloh waits for his official sample:


I entered my recipe into the nutritional calculator at the My Fitness Pal website and found that I made a pretty darn healthy (by my standards, anyway) treat.  The recipe (below) makes about 8 pancakes.  Per the nutritional info pulled off of their website: 1 pancake = 162 calories, 24g carbohydrates, 3g fat, 12g protein.   Add 1/2 cup pineapple chunks and the juice from the can to substitute for syrup and that’s another 60 calories, 15 g carbs.  But enough number crunching.



3/4 cups all-purpose flour

3/4 cups whole wheat flour

1/4 tbsp baking powder (eyeball it)

1/4 tbsp salt (eyeball it)

1/4 cup dry milk powder

1 tsp ground cinnamon

2 eggs

1 & 1/4 cup applesauce

1 tsp lemon juice

1/4 cup milk

1/4 cup OJ



Combine dry ingredients (flours, salt, baking soda, cinnamon) and mix.

Form a well in the middle and add eggs, applesauce, lemon juice, milk.

Stir until smooth.


Heat lightly oiled/buttered frying pan/griddle over medium heat.  Scoop ~1/3 cup batter and brown on both sides.  Usually when the uncooked side begins to bubble, it’s time to flip your flapjack.


As I mentioned earlier, these are great with any fruit you’ve got lying around and especially with canned pineapple chunks with extra juice…but you can always still smother them in butter and syrup if you can’t change your sucrose-dependent lifestyle.  (Totally NOT judging, as I stuffed my face with 5 sugar cookies at work yesterday!)


Also as an aside, this article from the Daily Mail was interesting: Can fruit make you fat? Natural sugar found in fruit is ‘fuelling the nation’s obesity epidemic’ | Mail Online.


One Comment Add yours

  1. Eia says:

    I tried to give up sugar for Lent one year. I ended up OD-ing on E.L. Fudges after a few short weeks…

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