Fluffy Buckwheat, Silken Tofu & Raspberry Pancakes (sugar-free, high-protein,vegan, gluten-free)
These soft and fluffy raspberry buckwheat pancakes are jam-packed with protein and fibre, and are free from added sugars as they use Medjool date and banana as a natural sweetener - making for a healthy and satisfying breakfast!
I really wanted to create a high-protein pancake recipe that doesn’t rely on protein powders. I’m a big fan of using silken tofu in recipes, but this was my first time adding to a pancake batter. It worked out so well - I think it’ll be a staple from now on. Each 300g pack contains around 18 grams. So when combined with the buckwheat flour, soy milk, and peanut butter, it makes for a high protein meal.
Dates are a fantastic replacement for sugar. They are naturally very sweet, packed with fibre and antioxidants, and don’t ‘spike‘ your blood sugar like other added sugars do (thanks to the high fibre content). I softened them in some hot water before blending them up with silken tofu and soy milk. I also added a mashed banana into the mix, and added some cinnamon, which both further enhance the natural sweetness.
These pancakes however, are not super sweet. So if you do have a bit of a sweet tooth, you can simply serve with a splash of maple syrup.
I have topped the pancakes with soy yoghurt, peanut butter, more raspberries, and flaked almonds, but you can use whatever toppings you fancy. Coconut yoghurt, almond butter, banana, hemp seeds, or even dark chocolate shavings would all be delicious, healthy options.
It’s always beneficial to add some healthy fats to meals, as they help to keep you fuller for longer, support brain function, and enhance nutrient absorption — especially fat-soluble vitamins like A, D, E, and K. The peanut butter and flaked almonds add a dose of those heart healthy monounsaturated fats, alongside a little protein.
You can check out my reel of the pancakes by clicking play below.
The pancakes are best served right away, but you can also make the batter ahead of time and store in the fridge for up to 3 days. Just mix the raspberries through before you are ready to cook them.
If you are cooking the pancakes one at a time like I did, you can heat the oven to its lowest heat setting and keep them warm as you cook the rest of them.
Fluffy Buckwheat, Silken Tofu & Raspberry Pancakes
These soft and fluffy raspberry buckwheat pancakes are jam-packed with protein and fibre, and are free from added sugars as they use Medjool date and banana as a natural sweetener - making for a healthy and satisfying breakfast!
Ingredients
- 2 Medjool dates, pitted
- 300g silken tofu
- 1/2 cup soy milk (or any plant milk)
- 1 ripe banana, mashed
- 1 tsp vanilla extract (optional)
- 1 cup buckwheat flour
- 1.5 tsp bicarbonate of soda
- 1.5 tsp baking powder
- 1/8 tsp salt (optional)
- 1/2 tsp cinnamon (optional)
- 1/2 tsp lemon juice
- 1/2 cup frozen raspberries
- 1 tsp coconut oil, for cooking (plus more if required)
- 1 tbsp peanut butter
- 2 tbsp soy yoghurt
- 2 tbsp raspberries
- 1 tbsp flaked almonds
Instructions
- Start by quick soaking the dates in boiled water for 5-10 minutes, to soften.
- Once soaked, add to a high-speed blender with the silken tofu and milk. Blend until smooth.
- Mash the banana in a mixing bowl and add the vanilla, and blended silken tofu mixture. Mix to combine.
- In a separate mixing bowl, combine the flour, bicarbonate of soda, baking powder, salt, and cinnamon. Whisk to combine.
- Mix the wet mixture into the dry mixture and whisk well.
- Fold in the raspberries and lemon juice.
- Heat the coconut oil in a non-stick pan on low-medium heat. Add half a ladle of the batter to the middle of the pan and cook for 2.5-3 minutes, before flipping and cooking for 2 more minutes on the other side. I find it easiest to flip with a silicone spatula. Repeat the process until you have 8 pancakes.
- Serve immediately with your toppings of choice.
Nutrition Facts
Calories
503Fiber
11 gProtein
20 g** Nutritional info is per 4 pancakes and does not include any of the toppings.
