AmericanPancake / frittata

Fluffy Apple Pancake Stack

A proper breakfast stack of fluffy apple-spelt-oat pancakes with peach, soy yogurt, toasted pumpkin seeds and a little maple-cinnamon finish.

Eat nowHeartyContains gluten, soy
Hands-on24 minTotal time26 minEnergy758 kcalProtein36g
Recipe details
Easy-going

Equipment: Hob, Blender, Grater

Keep chilled after cooking

Fluffy Apple Pancake Stack
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Dry

Wet

Frying

Toppings

Now we make

Method

24 min hands-on 26 min altogether
  1. 1
    Toast 12g pumpkin seeds in a dry pan for 2-3 minutes until fragrant, then set aside for the topping
    πŸ– 3 min
  2. 2
    Mix 45g spelt flour, 25g oats, 15g wheat germ, 7g ground flaxseed, 1Β½ tsp baking powder, Β½ tsp cinnamon and 1 pinch salt in a large bowl
    πŸ– 3 min
  3. 3
    Blend 150g silken tofu, 130ml unsweetened soy milk, 40g plain, unsweetened soy yogurt, Β½ tsp vanilla extract and 5ml lemon juice until completely smooth, then stir in grated Β½ grated apple
    πŸ– 4 min
  4. 4
    Fold the wet mixture into the dry mixture until just combined. Rest for 5 minutes so the oats and flax hydrate and the batter thickens
    πŸ– 2 minπŸ’€ 5 min unattended
  5. 5
    While the batter rests, stir 100g plain, unsweetened soy yogurt until smooth and slice Β½ sliced peach and ΒΌ thinly sliced apple
    πŸ– 3 min
  6. 6
    Heat a non-stick pan over medium heat and brush with a little 3ml olive oil. Cook three small pancakes for 2-3 minutes on the first side until the edges look set, then flip carefully and cook 1-2 minutes more
    πŸ– 7 min
  7. 7
    Stack the pancakes with spoonfuls of soy yogurt, then top with peach, apple, 40g blueberries, toasted pumpkin seeds, 5g maple syrup and 1 pinch cinnamon
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusMagnesiumCalcium
Lower inVitamin AVitamin KVitamin E

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

758kcal

36%
Top contributors
Spelt Flour Β· 19%Soy Yogurt Β· 12%Oats Β· 12%
19% cal

Protein

35.5g

56%
Top contributors
Silken Tofu Β· 23%Spelt Flour Β· 19%Soy Milk Β· 11%
51% cal

Carbs

97.4g

Top contributors
Spelt Flour Β· 27%Apple Β· 16%Oats Β· 15%
30% cal

Fat

25.1g

36%
Top contributors
Pumpkin Seeds Β· 23%Silken Tofu Β· 17%Flaxseed Β· 12%

Small numbers, big impact

Everyday essentials

Fibre19.59g
67%
Top contributors
Spelt Flour Β· 25%Apple Β· 17%Oats Β· 12%
Vitamin B121.60ΞΌg
67%
Top contributors
Soy Milk Β· 100%
Vitamin D3.38ΞΌg
23%
Top contributors
Soy Yogurt Β· 54%Soy Milk Β· 46%
Iodine0.00ΞΌg
0%
Iron8.40mg
47%
Top contributors
Spelt Flour Β· 24%Silken Tofu Β· 16%Oats Β· 14%
Zinc6.82mg
62%
Top contributors
Wheat Germ Β· 27%Spelt Flour Β· 22%Pumpkin Seeds Β· 14%
Calcium791.59mg
79%
Top contributors
Silken Tofu Β· 25%Soy Yogurt Β· 23%Baking Powder Β· 21%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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