Long Run Pancakes / Waffles….

Pancake / Waffles
Long Run Pancake / Waffles

After a long run, I’m always starving.  I categorize a long run as 13 plus miles.  Generally my long runs are done early Sunday mornings.  One of my favorite things to make are Pancakes / Waffles.  I’ve always made homemade pancakes.  I’ve used a “Good Old Fashioned Pancakes” recipe for years.  The original recipe calls for white flour, white sugar, milk and melted butter.  I’ve eliminated all of those items and made them into my own gluten free, no white sugar and sometimes vegan Pancakes.  They are so good!  There’s really no reason to make them the unhealthy way ever again….

Long Run Pancakes / Waffles

  • 1-1/2 cups of gluten-free baking or brown rice flour
  • 3-1/2 teaspoons baking powder
  • 1 teaspoon of salt
  • 1 mashed over ripe banana
  • 1-1/4 cups water
  • 1 egg or flaxseed egg (1 tbsp ground flaxseed, 3 tblsp water; chill 15min)
  • 1 teaspoon of ground cinnamon

Mash the banana in the bottom of a mixing bowl.  Add the remainder of your ingredients and mix together with your electric mixer or blender.

*I have a tiny waffle maker.  It’s sort of like a George Forman grill.  You oil, pour the batter on the griddle and close.  When the green light appears, they’re done.  Very easy.  If I didn’t have this (thanks mom for the wedding gift) I wouldn’t be making waffles. *

Homemade Waffles

Pancakes are easy.  Add a little light olive or grape seed oil to your pan. (even a nonstick pan; add oil) Let the oil get really hot on high heat.  Lower temperature to medium, then add your batter.  When bubbles form, it’s time to flip your pancakes.


  • Fresh fruit (Blueberries, Strawberries, Raspberries etc…)
  • Real maple syrup or honey (Extra sweet.  Only 1 – 2 tablespoons needed)
  • *Butter if you want.  They don’t really need it


My Children have had both the unhealthy and healthy version of my pancakes / waffles.  They do not know the difference.  The only complaint I’ve ever gotten was when I used a prepackaged mix, that for some reason was in my pantry.  So I wanted to get rid of it, rather than throw it out.  I ended up throwing it out, because my kids told me the pancakes tasted weird and gross.  They didn’t want to eat them.  It’s true.  They tasted dry and sugary.  Almost an odd artificial flavor.  

I usually have left over batter.  I like to use up the batter by making additional pancakes and waffles.  I wrap them and put them in the refrigerator.  It’s really convenient to have them already made.  My kids can make their own breakfast in the morning by putting them in the toaster or toaster oven.  It heats them up quickly and adds a little crisp.  We aren’t fans of the microwave.  We don’t use it very often.  

I refer to them as my “long run Pancakes / Waffles”, because after a long run, you just want to treat yourself.  I run so early in the morning and never eat beforehand.  So naturally, your blood sugar is low first thing in the morning.  That’s why most people crave something sugary sweet for breakfast.  So imaging the satisfaction of eating these after a long run?  Not only does something sweet sound great, but it’s even more appealing after burning 2000 or more calories.  You don’t have the guilt of eating bad carbs when you make the pancakes my way.  Enjoy!!!!  You can even eat these guilt free without working out first.  Just limit it to a quantity of 2 instead of 4.  Use 1 tablespoon of syrup or honey instead of 2.  Pile high with berries.  Food should be a pleasure not your enemy.  So make the right choices.  You won’t regret it.  

Do you make your own pancake / waffle batter?  What do you top them with?  Is your version healthy?  Let us know….

20 Replies to “Long Run Pancakes / Waffles….”

  1. The waffles look tasty. In an Indian household kitchen, like mine, pancakes/waffles are not in the menus normally.Still, I would love to indulge in one or two such delicious looking pancakes sometime .

    1. I hope this helps. It’s amazing how much damage white sugar causes. It’s actually simple to replace it with healthier, natural ingredients. You should check out my post regarding homemade muffins, which I make gluten free, vegan & no white sugar. ENJOY 😊

  2. Thx for this healthy pancake/waffle recipe, Nicol. We eat a lot of pancakes and waffles and I am always trying to healthy-up the recipe by adding flax seeds, organic eggs and vanilla, etc. Congrats on your fitness program. Very inspiring!

  3. These remind me of a recipe I have. I can totally relate to the hunger after a good work out! It reminds me of the SNL skit with Chris Farley dressed as a girl “Lay off me I’m starving!” My family totally gets it when that is my reaction. Hangry doesn’t sit well:)

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