Classic Pancakes With a Side of Red Delicious

Heartburn Friendly Pancakes
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 298
Fat 8g
Carbs 50g
Protein 10g
View All
Total Time 30 min
Prep 10 min, Cook 20 min
Servings 3 (4 pancakes + 4 apple slices)

Pile these pancakes high for a heartburn-friendly breakfast treat. They’re not too far from the traditional variety—instead of simply topping with a few tablespoons of melted butter, we’re using just a tad to cook down cinnamon and ginger spiked sweet red apples. This helps keep the fat content low, which in turn prevents the barrier between your stomach and esophagus (also known as your lower esophageal sphincter) from letting acid through. A sprinkle of honey, which early research suggests may be helpful in soothing heartburn, completes the dish.

It’s also worth pointing out that these pancakes are made with whole wheat flour, which helps balance out any acidity from other ingredients. It’s dense though, so it’s paired with an equal amount of all-purpose flour to keep the pancakes on the fluffier side. Whole grains in general help absorb acid, helping to prevent heartburn.

Ingredients

  • 1/2 cup whole-wheat flour
  • 1/2 cup all-purpose flour
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 cup fat-free milk
  • 1 large egg, beaten
  • 2 tablespoons avocado, mashed
  • 1 tablespoon water
  • non-stick cooking spray
  • 1 tablespoon unsalted butter, melted
  • 1 large red delicious apple
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons water
  • 1.5 teaspoons honey, divided

Preparation

  1. Combine the dry ingredients (whole-wheat flour, all-purpose flour, sugar, baking powder, and salt) in a small bowl.
  2. Whisk together the wet ingredients (milk, egg, avocado, and water) in a separate bowl, then add to the dry ingredients and stir until well incorporated.
  3. Spray a large pan with non-stick cooking spray and heat over a low-medium flame. Spoon the pancake batter into the pan, about 2 tablespoons per pancake, and flatten down into a round shape. Cook for 2 to 3 minutes on one side and an additional minute on the other, until slightly golden brown.
  1. While the pancakes are cooking, core and thinly slice the apple into 12 slices. In a bowl, pour the butter over the slices and mix with the ginger and cinnamon.
  2. Arrange the apple slices in a separate pan and cook over medium flame for 3-5 minutes, until slightly softened. Add the water halfway through.
  3. Arrange 4 pancakes on a plate and top with the cooked apples. Sprinkle with 1/2 teaspoon honey and enjoy.

Ingredient Substitutions and Variations

We recommend you use low-fat cow’s milk instead of whole milk or a milk alternative for two reasons. First, the low-fat variety helps keep the overall fat content of the recipe on the lower side, which is important for preventing heartburn. Second, it offers more protein than milk alternatives like almond or soy milk. However, if you’re unable to drink cow’s milk, feel free to swap out for unsweetened almond or soy.

When it comes to apples, stick to red varieties like gala, red delicious, and fuji.

They’re sweeter and not typically used in cooking, but green apples tend to be tart and acidic so don’t work as well for those with heartburn.

And here’s a simple swap for fresher flavor: if you have it available, use double the amount of freshly ground ginger instead of ground.

Cooking and Serving Tips

Top your meal with plain low-fat yogurt instead of or in addition to the honey.

There is some early research that suggests a link between healthy gut bacteria and reduced heartburn. Foods such as low-fat yogurt help contribute to a healthy microbiome.

You may also be tempted to enjoy breakfast with caffeinated coffee, tea, or juice. Unfortunately these are all known heartburn triggers. Instead, you can test out decaffeinated coffee or soothing chamomile tea—they don’t always result in heartburn, especially if you keep your serving size to one eight-ounce cup.

Nutrition Facts
Servings: 3 (4 pancakes + 4 apple slices)
Amount per serving  
Calories 298
% Daily Value*
Total Fat 8g 10%
Saturated Fat 3g 15%
Cholesterol 74mg 25%
Sodium 417mg 18%
Total Carbohydrate 50g 18%
Dietary Fiber 5g 18%
Total Sugars 16g  
Includes 7g Added Sugars 14%
Protein 10g  
Vitamin D 1mcg 5%
Calcium 220mg 17%
Iron 2mg 11%
Potassium 350mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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