A funny thing happened when I moved to the U.S. 12 years ago.

The day after my kids and I landed in Boulder, CO, we went to a local diner renowned for its breakfasts and ordered pancakes. Arriving from France where we had lived for 11 years, we were used to large, thin pancakes (crêpes). So picture our amazement when a towering stack of thick, fluffy pancakes arrived at our table, accompanied by a pitcher of maple-flavored sugar syrup. It looked something like this:

Hungry and delighted by this fluffy, fragrant novelty food, we dove in.

As we walked back to our new home about 1/2 hour later, however, we started noticing strange sensations: dizziness, brain fog, and a leaden feeling of fatigue. We stumbled home and crashed on our makeshift beds.

Jet lag might, of course, have played a role; but the sudden onset of the symptoms we were experiencing led me to suspect that we were having a collective blood glucose crash. Something like this:

Blood sugar roller coaster graphic from this Tasty Yummies article, an excellent primer on the workings of blood glucose.

When you read the above article, and then consider the sheer load of highly refined carbohydrates we had consumed (in the absence of protein, fat or fiber), you can immediately see why we crashed:

Nutritional analysis of three “Hungry Jack Original” pancakes with four tablespoons of maple-flavored pancake syrup (not shown here: 0.0 grams of fiber). A low-glycemic Mediterranean diet provides around 75-100 g of carbohydrate in a whole day, accompanied by a generous amount of fiber, protein, healthy fats, vitamins, and minerals.

Since that day, I have been on a quest for the perfect low-glycemic pancake recipe. I think this is it.

Not only do three of these pancakes (minus yogurt filling and blueberries, for the sake of comparison with the Hungry Jack example above) contain 25 times less carbohydrate, but they also supply plenty of fiber, protein, and healthy fats.

To make these pancakes even more satiating (and quite luxurious!), I layer them with vanilla-flavored Greek yogurt and top them with fruits (or fruit compote) and chopped nuts.One serving corresponds to three pancakes with 2/3 cup of yogurt filling; adjust the serving size to suit your appetite.

Blueberry & Greek Yogurt Pancake Stacks

Keyword: 15 Minutes Max., Breakfasts, Convalescent/Comfort Food, Dairy-Free (or can be), Desserts & Treats, Gluten-Free (or can be), Low-Carb, Vegetarian (or can be)
Servings: 4 servings
Calories: 267kcal
A reminder that nutritious food can taste like a luxurious treat!
Print Recipe

Ingredients

Blueberry pancakes

  • 2 large eggs
  • ¼ cup Greek yogurt plain
  • ½ cup traditional rolled oats (jumbo)
  • 3 tbsp ground flaxseed I use Trader Joe's or Spectrum's, which were found in a Jan 2023 ConsumerLab review to have the lowest levels of cadmium, a toxic heavy metal that was found in other popular flaxseed brands
  • ½ tsp baking powder
  • a pinch of salt
  • 3-4 tbsp water to achieve the desired consistency of the batter; it varies depending on the type of flax & psyllium you use
  • 6 oz fresh blueberries rinsed to remove dust & dirt patted dry
  • 3 tsp ghee clarified butter (preferably organic or grass-fed) or olive oil spray

Yogurt filling

  • cups Greek yogurt plain (I use whole-milk, but you can use yogurt with a lower fat content if you prefer)
  • 1 tbsp vanilla extract alcohol-free
  • 1 tsp lemon zest optional; freshly zested (use untreated/organic lemons)
  • 1 tbsp maple syrup optional; sweeten to taste

Instructions

Pancakes

  • Combine all the ingredients (except for the ghee) in a blender and process for 30 seconds. Immediately pour the mixture into a medium bowl and let it stand for 5 minutes to allow the batter to thicken. It should have the consistency of thick pancake batter, i.e., it should be thin enough that you can easily spoon it into the skillet and let it spread a little, but not as thin as crepe batter. (See note below.)
  • While the pancake batter is thickening, combine the yogurt-filling ingredients in a medium bowl and stir to combine. Set aside.
  • Warm a 10-inch skillet over medium-low heat. Melt the first teaspoon of ghee and add enough batter to make 4-5 pancakes (each pancake should measure about three inches across). Drop 6-8 blueberries onto the wet surface of each pancake; cook for 2 minutes until golden brown underneath.
  • Using a spatula, flip the pancakes and cook for another 1-2 minutes until golden brown on the other side. Transfer to a large plate, cover with a lid, and keep warm until you have used up all the batter. This recipe should yield 12 three-inch pancakes.
  • Serve immediately, accompanied by the yogurt filling and more berries or fruit spread/compote. If desired, drizzle with a teaspoon or two of maple syrup or honey and scatter with a pinch of finely grated lemon zest.
  • If you plan to store the pancakes for later, let them cool completely before refrigerating them in an airtight container or ziplock bag. These pancakes keep for 3-4 days in the refrigerator; to reheat, microwave on HIGH for 30 seconds. They freeze well, too.

Notes

Different types of flax meal and psyllium husk absorb different amounts of moisture; the brown flax meal I use here absorbs more water than golden flax meal. Experiment with your ingredients until you’re happy with the consistency of the dough and the texture of the pancakes.

Nutrition

Serving: 3pancakes + 2/3 cup yogurt filling | Calories: 267kcal | Carbohydrates: 24g | Protein: 20g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 142mg | Potassium: 357mg | Fiber: 4g | Sugar: 12g | Vitamin A: 164IU | Vitamin C: 5mg | Calcium: 224mg | Iron: 1mg