Pumpkin Pancakes – and keeping Thanksgiving Healthy(er)

While the upcoming holidays are NOT the time when people are thinking about watching their weight, it’s still a time for us to be mindful of our health. Any time is always a good time

While the upcoming holidays are NOT the time when people are thinking about watching their weight, it’s still a time for us to be mindful of our health. Any time is always a good time to be mindful of health, right?! Or maybe that’s just the health educator coming out in me 😊. I had the opportunity for a third year to attend the Southern Obesity Summit (SOS) which was held in beautiful Oklahoma City this year!   The SOS brings together 16 southern states committed to fighting the epidemic of obesity in our country. Having a health education background, I always try the find the “healthy” even with holidays.  I am all about indulging and celebrating holidays, but also am all about making small changes when possible without it feeling like it is sacrificing too much.  After all, the holidays are a time to ENJOY!


I picked up some great “stuff” from the  ShapeYourFutureOK folks and asked if I could share with our readers.   They had some really great materials at their booth for the 400+ attendees at this year’s SOS and a few things really stood out especially with Thanksgiving coming up.  Check out 10 Ways to Make Thanksgiving Dinner Healthy.    AND wondering what to serve your overnight guests for breakfast OR just looking for something to make with that leftover pumpkin?   Our friends in Oklahoma have a great Pumpkin Pancake recipe shared below.


Enjoy and have a happy – and healthy – Thanksgiving!


 Pumpkin Pancakes

  • 2 cups whole wheat flour
  • 4 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 tablespoon ground nutmeg
  • 1/2 tablespoon ground ginger
  • 1/2 cup brown sugar
  • 1 egg yolk
  • 2 cups skim milk
  • 1 cup canned Pure Pumpkin
  • 3 tablespoon apple butter
  • 3 egg whites
  • Cooking spray



  1. In a large bowl, whisk together the flour, baking powder, baking soda and spices.
  2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar and apple butter. Stir in milk until well-blended. All at once, add milk mixture to dry ingredients and stir until combined.
  3. In a medium bowl, beat egg whites until light and fluffy (you can use a fork, whisk, or electric beater for this). Fold egg whites into batter.
  4. Set the griddle or pan to medium heat. Wait  2-3 minutes. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with cooking spray. Cook until evenly browned on both sides.


Nutritional Information

  • Serving Size: 20 pancakes (medium/small size)
  • Calories: 96
  • Total Fat: 1 g
  • Saturated Fat: 0 g
  • Trans Fat: 0 g
  • Sugar: 8 g
  • Sodium: 201 mg
  • Carbs: 18 g
  • Protein: 3 g






Feature image from www.pexels.com, courtesy of Monserrat Soldú

Cindy Chafin
Cindy Chafin, M.Ed., MCHES® serves as editor-in-chief of Unconditionally Her. Through her many years as a masters-level certified health educator and 18-year employment in a higher education setting – as well as several years as a graduate and doctoral student – she has written countless articles, essays, publications, grant applications, proposals, reports, and other technical and creative writing documents. In addition to her training and professional work experience, she spent four years as volunteer editor of New Focus Daily, a publication of the Women Survivors Alliance, a national women cancer survivors-focused organization based in Nashville, Tennessee.
While serving as editor of Unconditionally Her, a women-focused magazine which provides content on anything from recipes, travel, books, and everything in between, she has a special interest in fitness, health, and well-being. She is certified by the National Commission on Health Education Credentialing (NCHEC) and was part of the first cohort to receive master's level designation. NCHEC certifies health education specialists, promotes professional development, and strengthens professional preparation and practice. She is proud to be a CHES® and has been a public health professional for many years after receiving her graduate degree in health promotion and education from Vanderbilt University in Nashville, Tennessee. She was a personal trainer and group fitness instructor for many years and looks forward to re-engaging with women one-on-one as a health coach pending completion of her certification and doctoral degree to supplement her public health and academic work.

She currently is the Associate Director for Community Programs for the Center for Health and Human Services at Middle Tennessee State University in Murfreesboro, Tennessee, located just outside of Nashville, where she has been a project director of multiple grants since 2002 and served as interim director from 2015-2018. Cindy offers her consulting services and volunteer hours under the umbrella of Community Health Collaboratives, LLC which she founded in 2002 for organizations such as Unconditionally Her and other non-profit and charity organizations. She is pleased to promote empowerment and confidence of women readers across the globe, and to provide inspiration, motivation, and voice for social change through her role as editor-in-chief of Unconditionally Her.