Healthy Pumpkin Pancakes — FMF

Who else is excited that yesterday marked the official first day of fall? 🙂 I LOVE FALL. I love the changing leaves. I love football. I love dressing up for Halloween (and will never get too old for it!). I love baking both healthy and not-so-healthy pumpkin goodies.

So in that spirit, this week I have a less conventional Freezer Meal Friday: this is a recipe for some easy-to-freeze healthy pumpkin pancakes. They’d be great for dinner (if you’re like me, I LOVE breakfast food at night!) but are also an awesome option for a quick, healthy breakfast.

Dressing up is my FAVORITE. Back in 2008 I dressed up as Sarah Palin for Halloween. I don’t think I’ll reprise the political theme and go as The Donald this year though. I’m only willing to go so far . . .



healthy pumpkin pancake ingredients

4 cups almond milk (regular is fine too)

1 small can of pumpkin puree

3 eggs

3/4 cup brown sugar

4 cups whole wheat flour

1 TBS cinnamon

1 tsp ginger

1 tsp cloves

2 tsp baking powder

2 tsp baking soda

honey or syrup


chopped pecans


  1. In a large bowl, mix together all ingredients except for the last three.

    Pancakes are one of my kids' favorite things for us to make together.
    Pancakes are one of my kids’ favorite things for us to make together.
  2. Pour onto a hot griddle that’s been sprayed with cooking spray. I like to make mine into fairly small mini pancakes, but you can make them whatever size you like.
  3. Cook until firm and slightly browned on both sides.img_4283
  4. To freeze, let cool completely. Then wrap each pancake individually in plastic wrap and pop into the freezer.
  5. On the day I eat these, I microwave them on half power until mostly warmed through and then put them in the toaster. This helps them regain that nice, slightly-crispy-on-the-outside texture you get with freshly cooked up pancakes.
  6. Drizzle pancakes with honey or syrup plus chopped pecans and extra cinnamon.healthy pumpkin pancakes

On the Side

When I eat these for breakfast, I don’t usually make a side dish. I figure I’m covered on the produce front by the pumpkin that’s in the pancakes,  plus these are very filling. But they’d be great with any other breakfast standby like eggs. If you haven’t tried turkey sausage or turkey bacon, those are also tasty ways to add a punch of protein without adding too much fat to the meal.

Nutritional Info

This recipe yields 25 mini pancakes with the following calories and macros per pancake:

Calories: 98 | Fat: 1g | Carbs: 17g | Protein: 4g

I usually eat 3 of these in a sitting and add in a few extra calories for the drizzled honey (about 1 TBS) and the chopped pecans (also about 1 TBS) for a tasty, filling breakfast that tastes way more indulgent than it actually is. 🙂

Happy Fall!

Creamy Chicken Enchiladas — Freezer Meal Friday

Happy Freezer Meal Friday! This week went FAST. I guess that’s what happens when Monday is a holiday.

The recipe for this week is Creamy Chicken Enchiladas. These are not even remotely authentic to any culture. Pretty much, these are just comfort food. But since I’ve lightened up the recipe from a much more calorie-laden version I used to make years ago, these come out fairly healthy. And they’re good. So, so good. 🙂

freezer meal friday


21 tortillas (I prefer to buy the ones you cook up at home. If you use uncooked tortillas, make them beforehand but undercook them slightly)

3 lbs chicken breasts

1 jar of your favorite salsa

1 container light sour cream (I don’t care for full-on fat free, but if its taste doesn’t bother you go for it to slash even a little more fat from this recipe)

2 bars Greek cream cheese (THIS STUFF IS AMAZING! Lower fat, higher protein, and still a great taste. Win win win)

1 can 98% Fat Free Cream of Chicken Soup

1 small can diced green chile peppers

5ish cups of shredded cheese


  1. Put your chicken breasts in a slow cooker and cover with a jar of salsa. Cook on low for 6–8 hours, or until chicken shreds easily with a fork.shredded chicken
  2. Make the white sauce by mixing the sour cream, cream cheese, soup, and diced green chilies. If it seems way too thick, thin it out with a little milk.
  3. Pour half of the white sauce over your shredded chicken. Mix together until chicken is moistened.

    creamy chicken enchiladas
    I went a little too sauce-heavy on my filling this time. Oops! Still yummy though.
  4. Distribute chicken filling between your tortillas. Roll them up burrito-style and place into as many foil pans as desired.img_5240
  5. Top the assembled enchiladas with the remaining white sauce.img_5243
  6. If you’re freezing these, you are done for now. Top with foil and pop them in the freezer.chicken enchiladas
  7. On the day you plan to serve these, put them in the oven at 350 for about an hour, or until warmed through. (Note: these do just fine straight from frozen. No need to thaw beforehand unless you want to speed up the warming time by a little).
  8. For the final few minutes in the oven, top the enchiladas with shredded cheese and put your oven on broil. Remove from oven when the cheese is nice and bubbly.

On the Side

I like to do these with a bagged salad from the store as a side. Chips and salsa are great too, especially if I have some fresh fruit or veggies in the fridge to round out the meal a bit more healthily. And of course, one of my go-to sides with a Mexican dish is chopped bell pepper alongside cooked black beans topped with salsa and cilantro. YUM.

Nutritional Info

These numbers are per enchilada (the recipe makes 21).

Calories: 371 | Fat: 17g | Carbs: 29g | Protein: 26g