Pancakes, Toppings and Variations - P1 and P3

So, pancakes are just about my favorite breakfast foods ever. Sure, I love me a good waffle, and bacon and eggs, or avocado toast, but pancakes. They are light and fluffy and have tasty toppings. The feel like little cakes and who doesn't love cake??

Print this and tape it to the inside of your cupboard. This recipe is so versatile. I have been using it for 25 years and only had to make minor adjustments to fit FMD. 

Pancakes and Variations

Basic Pancakes

1 cup sprouted wheat flour
1 tsp baking powder
1/2 tsp baking soda
2T xylitol
1/4 tsp salt
1/8 tsp xanthan gum
1 cup almond milk (or coconut)
1 whole egg
2T grape seed oil (or olive. I don't care for the way coconut oil works in these but you can use it)
Splash of vinegar

Mix dry ingredients together, the stir in wet ingredients. Let batter sit while griddle heats up. Spoon onto medium hot griddle and cook until top is bubbly. Flip once and cook for a minute or so.

8 p3 servings. 


For Phase 1, use 2 whipped egg whites, 3/4 cup oat milk and 1/4 cup sparkling or spring water instead of almond milk, oil and whole egg

Chocolate Pancakes

Add 2T cocoa, and additional 2T xylitol and a splash of milk

My favorite with Cherry topping!! 

Cinnamon Pancakes

Add 2tsp cinnamon and additional 2T xylitol

Birthday Cake Pancakes

Add and additional 2T xylitol, 2 tsp vanilla extract and 1 tsp almond extract. For non FMD, add 3T sprinkles to the batter

Good with any fruit topping

Blueberry Pancakes

After you spoon batter onto the griddle, plop 4-5 blueberries on to each pancake

Pumpkin Pancakes

In place of half the milk, use 1/2 cup pumpkin puree, and add 1 tsp cinnamon and 1/2 tsp nutmeg

Top with cranberry topping, or add cranberries to the batter, and top with apple topping. 

Carrot Cake Pancakes here
Top with apples

Coconut Pancakes

Use coconut milk, 1T unrefined coconut oil n place of oil in Basic recipe, and stir in 1/3 cup coconut flakes and 1/2 tsp coconut flavoring, if desired

Top with cherry or blueberry topping

Pecan Pancakes

Add 1 tsp cinnamon, and 1/2 cup chopped pecans to the Basic recipe

Top with apples

Cranberry Orange Pancakes

Add 1/2 cup chopped fresh cranberries, additional 2T xylitol, zest of 1/2 an orange and 1/8 tsp ground cloves

Top with apples or cranberry topping

Cherry Vanilla

Add 1/2 cup chopped fresh cherries, and 2 tsp vanilla 

Top with cherry topping

Phase 1 Modifications

Use 2 egg whites, no oil, and oat or brown rice milk. Cook on non stick griddle or pan


Fruit: Whiz up 1 cup cherries, blueberries, blackberries, peaches, cranberries or raspberries in the blender with 2T water. Pulse the blender or food processor for a chunky topping.
Put into sauce pan with 1-2 T xylitol, and a pinch of salt, and heat over medium heat, just until hot. You can add a little arrowroot mixed with water to thicken. (Cranberries, P3, all others listed, P1 and P3)
Add cinnamon as desired- good with peaches. 

Apples: Chop 1 or 2 apples and place into hot skillet with pinch of salt. Brown apples slightly, then add 2T water, 2T xylitol, 1/2 tsp cinnamon and cook for 2 minutes over medium high heat, just until apples are soft (P1)

Add cranberries for a variation (this crosses phases, if you are following FMD)

Pumpkin: Heat up 1 cup pumpkin puree, with 3T xylitol, 1 tsp cinnamon and 1/2 tsp nutmeg, pinch of salt. Add pecans or chopped cranberries if desired (P1 and P3)

Coconut Cashew: Heat 3T Coconut Cashew Butter (recipe here), 1/2 cup coconut milk, 1-2 T xylitol, and a pinch of cinnamon, whisking until smooth. Stir in 2T coconut flakes, if desired. (P3)


  1. The pancake serving says 8, is this using 1/4 cup of batter per pancake? Also, for P3, this would be your healthy fat (grapeseed oil), grain (sprouted wheat flour), and fruit with the topping. How do I count Almond milk?

  2. I've never measured the batter because some people prefer thinner pancakes. I just eat 1/8th of all the pancakes I cook.
    There's not a full healthy fat serving in each pancake. The almond milk is healthy fat. you would want to add just over half a healthy fat serving to your meal

  3. I don’t have any xanthan gum. Is there a substitute? Arrowroot powder maybe?

    1. Arrowroot doesn't do the same thing the Xanthan gum does. Guar gum is a sub, or leave it out

  4. Hi. I love the recipe. I did coconut pancakes. They were amazing! I used almond and vanilla flavoring because I didn't have coconut flavoring. And I added chopped pecans. In my opinion they were better that white flour pancakes I used to make, and much more healthy.
    Thanks a lot for this recipe and for the great web site.


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