Healthy cooking tip
You can reduce added sugar by making your own batter with pumpkin, tofu, and flour instead of pancake mix.
Calories
339kcal
Carbs
53.3g
Protein
11.2g
Fat
9g
Sodium
6.4mg
Ingredients
Main
Others
FlourCooking Oil
Sweet Pumpkin(25g), Tofu(10g), Flour(75g), Tagatose(10g), Milk(15g), Cooking Oil(3g)
Finding these ingredients in the US
- Sweet PumpkinSold as kabocha squash at most supermarkets, especially in fall. Butternut squash is wetter and sweeter but works.
- TofuAny supermarket tofu works — pick firm for stews and stir-fries, silken for soft soups.
Nutrition Facts
Per 100g of main ingredientsSweet Pumpkin
- Rich in vitamin A (310μg) — supports normal vision and skin health
- Rich in dietary fiber (5g) — can support digestion and help you feel full
Milk
- Rich in calcium (120mg) — a key building block of bones and teeth
Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.
Instructions
Follow the steps to see at a glance when and how each ingredient is used.
💡Swipe left/right or use arrow keys (←, →) to navigate
STEP 01 / 06
17%
🔍STEP 01
Steam the sweet pumpkin in a steamer, peel, and mash.
🍳Active ingredients(1)
🎃Sweet Pumpkin(25g)♨️ Steam
🔍STEP 02
Blend the mashed sweet pumpkin, tofu, and milk.
🍳Active ingredients(3)
🎃Sweet Pumpkin(25g)🥣 Mash / purée
🍲Tofu(10g)🥣 Mash / purée
🥛Milk(15g)🥣 Mash / purée
🔍STEP 03
Finely sift flour and tagatose.
🍳Active ingredients(2)
Tagatose(10g)🥗 Toss & mix
🌾Flour(75g)🥗 Toss & mix
🔍STEP 04
Mix 2 and 3 to make pancake batter.
🍳Active ingredients(2)
🎃Sweet Pumpkin(25g)🥗 Toss & mix
🌾Flour(75g)🥗 Toss & mix
🔍STEP 05
Heat cooking oil in a pan and grill pancakes over low heat.
🍳Active ingredients(2)
🎃Sweet Pumpkin(25g)🍳 Pan-fry
🫒Cooking Oil(3g)🍳 Pan-fry
🔍STEP 06
Plate.