nourishing traditions + sustainable habits

Pumpkin Spice Pancakes {Refined Sugar-Free, Dairy-Free + Gluten-Free option}

These Pumpkin Spice Pancakes are the perfect breakfast for a crisp autumn morning. They are fluffy, naturally sweetened with maple syrup, full of beta carotene antioxidants and magnesium and have dairy and gluten free options.



I love the fall–the crisp air and changing leaves and the excuse to eat everything pumpkin. During this time of year I put it in everything–smoothies, waffles, soups, cookies, oatmeal and PANCAKES.

We should all be getting a lot more servings of veggies than we do and often its not that easy to get the 8-10 servings that is ideal in ourselves and our children. These pancakes are an easy and delicious way to get one more serving of vegetable. This recipe makes about 12 pancakes, so if you eat 3 (which is pretty average for us) it counts as a serving of vegetable for the day.

Pumpkin is a good source of magnesium and potassium. As women, magnesium is really important and often a common nutrient to be deficient in (especially if we are eating a lot of sugar and have a lot of stress). Magnesium deficiency can cause hormone imbalances, imbalanced blood sugar, muscle spasms, cramps, anxiety and depression. Another big one for us moms is morning sickness when pregnant. So we should definitely be looking for ways to get more of it into our bodies. Other foods high in magnesium are spinach, chard, almonds, pumpkin seeds, avocado, black beans, figs, dark chocolate and bananas.

Though to be honest, my favorite way of making sure I’m getting enough magnesium in my body has nothing to do with food and involves relaxing–a nice hot bath and a good podcast. Its as easy as running a hot bath, dumping about 1 cup of Epsom salts and getting in for at least 20 minutes. I also like to add some of my favorite essential oils for an even more relaxation.

But anyway, I’m digressing…back to the yummy pumpkin pancakes. These take minutes to whip together in the morning or the night before if you are pressed for time. You could batch cook a bunch and freeze them for a quick breakfast. I also love having these on hand for an afternoon snack when my kids are getting hangry (this happens far too often) and I can’t seem to get food in them quick enough.

Also, if you can’t have gluten, just substitute the whole wheat flour for 1/2 cup buckwheat flour and 1/2 cup amaranth flour. So go ahead, try these delicious and nutritious pumpkin pancakes for your next breakfast. And if you are looking for another healthy pumpkin recipe, try my Pumpkin Spice Coffee Cake (that doesn’t contain any coffee).



Pumpkin Spice Pancakes {Refined Sugar-Free + Dairy-Free}

About 12 pancakes



1 cup rolled oats

1 cup whole wheat flour* (see below for GF option)

2 teaspoons baking powder

1/4 teaspoon salt

3 teaspoons cinnamon

1/2 teaspoon ginger

1/2 teaspoon allspice

1/3 cup maple syrup

1 can pumpkin puree

1 1/2 cup milk of choice (dairy, coconut, almond, etc)

3 eggs, beaten

2 tablespoons olive or coconut oil



  1. Mix together the wet ingredients (oil, eggs, milk, pumpkin puree and syrup) in a bowl.
  2. Add the flour, oats, spices, baking powder and salt to the wet mixture and whisk until smooth.
  3. Drop a quarter cup of the batter onto a lightly oiled heated pan.
  4. Cook on medium heat until bubbles form and pop on the pancake.
  5. Carefully flip the pancake and cook on the other side until cooked through (this usually takes a few minutes depending on thickness).



*to make these gluten free use gluten free oats and 1/2 cup buckwheat flour and 1/2 cup amaranth flour in place of the whole wheat flour



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