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5 from 3 votes

Healthy Tofu Vegan Pancakes

These Tofu Vegan Pancakes are a healthy way for your family to start the day. Everyone will enjoy the full taste of the pancakes while you appreciate how nutritious they are! The servings mentioned below are for individual pancakes weighing about 90g / 3oz.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American, Vegan, Vegetarian
Servings: 8 pancakes
Author: Belgian Foodie

Ingredients

  • 8 oz tofu firm (net weight)
  • 2 cups almond milk or other plant-based milk
  • 2 tbsp vegetable oil
  • 2 tbsp agave nectar or equivalent of another natural sweetener
  • 1/2 cup all purpose flour unbleached (see notes)
  • 1/2 cup whole wheat flour (see notes)
  • 1/3 cup rye flour (see notes)
  • 2 tbsp flaxseed ground
  • 2 tbsp rolled oats
  • 1/4 tsp salt
  • 1/2 tsp baking powder
  • 2/3 tsp baking soda
  • 1 dash cinnamon

Instructions

  • Drain the tofu. Squeeze the tofu in your hands or in a strainer to remove excess water.
  • Add the tofu, almond milk, vegetable oil, and agave syrup in a bowl. Use a hand blender to mix the ingredients together until relatively smooth.
  • Mix the flours (oats, ground flaxseed, etc.) with the salt, cinnamon, baking soda and baking powder.
  • Add the dry flour mixture to the wet mixture. Blend together gently. Do not mix very long as you do not want to gluten in the flour to start developing as this will make for elastic pancakes.
  • Let the batter sit a couple minutes as you prepare your pan. Lightly oil your pan with vegetable oil or oil spray. I usually pour a little in the pan and then use a paper towel to wipe off the excess oil. I use the oiled paper towel later between pancake servings to reapply a little oil to the pan.
  • Put the pan over a medium heat on the stove. Make sure the heat is not too hot or else you will burn the pancakes. Once the pan is hot enough, pour in some batter using a ladle. You can test if the pan is hot enough by dropping in a tiny amount of batter to see if it holds its shape and begins to cook. I usually make 2 pancakes at a time in my large frying pan.
  • Once bubbles begin to show on top of the pancakes, use a spatula to turn them over. Continue to cook a couple minutes before serving them.
  • Continue to cook the pancakes in this manner until you have finished all the pancake batter.
  • Enjoy the pancakes with your favorite toppings, such as maple syrup, honey, agave nectar, jam, fresh fruit, or anything else you might prefer. Do not use honey if you want them to be vegan.

Notes

  1.  Use any combination of flours, grains or nut meal.  The combination described above is merely an example.  Try your own mixtures while maintaining the same basic quantity of dry ingredients.
  2. If your batter is too liquidy, add a bit more flour, grains or nut meal.  If your batter is too thick, add a little more liquid, such as milk made from nuts or seeds.

Nutrition

Nutrition Facts
Healthy Tofu Vegan Pancakes
Amount Per Serving (90 g)
Calories 237 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 0.5g3%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Sodium 251mg11%
Potassium 81mg2%
Carbohydrates 37g12%
Fiber 6g25%
Sugar 5g6%
Protein 9g18%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 0mg0%
Iron 0mg0%
* Percent Daily Values are based on a 2000 calorie diet.