Tropical Pancakes

Vegetarian
Gluten Free
Dairy Free
Health score
2%
Tropical Pancakes
20 min.
4
195kcal

Suggestions


Start your day with a burst of tropical flavor that will transport you straight to a sun-kissed beach! Our Tropical Pancakes are not just a delightful morning treat; they are also a healthy choice for anyone looking to enjoy a vegetarian, gluten-free, and dairy-free breakfast. With a preparation time of just 20 minutes, these pancakes are perfect for busy mornings or leisurely brunches with friends and family.

Imagine fluffy pancakes infused with the sweetness of crushed pineapple and the rich, buttery crunch of macadamia nuts. Each bite is a delightful combination of textures and flavors, enhanced by the tropical essence of coconut. Topped with warm pineapple preserves, fresh banana slices, and a sprinkle of toasted coconut, these pancakes are a feast for both the eyes and the palate.

Not only are these pancakes delicious, but they also pack a nutritious punch, with only 195 calories per serving. Whether you're looking to impress guests at a brunch gathering or simply want to treat yourself to a special breakfast, these Tropical Pancakes are sure to become a favorite in your recipe collection. So grab your frying pan and get ready to whip up a deliciously tropical morning meal that will leave you feeling satisfied and energized!

Ingredients

  •  pineapple crushed drained canned
  •  eggs 
  • 0.3 cup macadamia nuts 
  • tablespoon brown sugar packed
  • 0.5 cup coconut or 
  • serving pineapple preserves warmed
  • serving banana sliced
  • serving coconut or toasted
  • cup frangelico 

Equipment

  • bowl
  • frying pan

Directions

  1. Measure reserved pineapple juice; if less than 1/2 cup, add water to equal 1/2 cup.
  2. In medium bowl, stir together Bisquick mix, pineapple juice and egg. Stir in crushed pineapple, macadamia nuts, brown sugar and 1/2 cup coconut just until combined.
  3. Spray griddle with cooking spray; heat over medium heat. For each pancake, pour 1/4 cup batter onto griddle. Cook until bubbles form on top and edges are dry. Turn; cook other side until golden brown.
  4. Serve pancakes topped with warmed pineapple preserves, sliced bananas and toasted coconut.

Nutrition Facts

Calories195kcal
Protein5.94%
Fat60.28%
Carbs33.78%

Properties

Glycemic Index
34.94
Glycemic Load
5.49
Inflammation Score
-2
Nutrition Score
6.2917391774447%

Flavonoids

Catechin
1.92mg
Epicatechin
0.01mg
Kaempferol
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:194.69kcal
9.73%
Fat:13.8g
21.24%
Saturated Fat:5.44g
34%
Carbohydrates:17.4g
5.8%
Net Carbohydrates:14.42g
5.24%
Sugar:10.79g
11.99%
Cholesterol:40.92mg
13.64%
Sodium:21.45mg
0.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.06g
6.12%
Manganese:0.74mg
37.04%
Fiber:2.99g
11.94%
Vitamin B1:0.16mg
10.58%
Copper:0.18mg
8.99%
Vitamin B6:0.18mg
8.77%
Selenium:5.5µg
7.86%
Magnesium:29.11mg
7.28%
Phosphorus:65.04mg
6.5%
Potassium:223.86mg
6.4%
Iron:1.04mg
5.79%
Vitamin B2:0.1mg
5.77%
Vitamin C:3.91mg
4.75%
Folate:16.63µg
4.16%
Vitamin B5:0.4mg
4.01%
Zinc:0.48mg
3.18%
Vitamin B3:0.57mg
2.86%
Calcium:22.79mg
2.28%
Vitamin B12:0.1µg
1.63%
Vitamin E:0.24mg
1.62%
Vitamin A:80.56IU
1.61%
Vitamin D:0.22µg
1.47%