Canadian Wild Rice and Pumpkin Pancakes. No Dairy, No Sugar, No Gluten.

I recently bought wild rice because I was drawn to its high protein and vitamin B content compared to other varieties of rice. Wild rice is also a complete protein! When eating a plant-based diet, those two things are essential. I had frozen pumpkin puree from the fall and have been craving maple syrup recently. Basically, the only way to enjoy pure Canadian maple syrup is on top of delicious and nutritious pancakes made from whole foods. This recipe contains no dairy, no gluten and is sugar-free.


1 cup rolled oats
1/3 cup coconut milk
1/2 pumpkin puree
1/3 wild rice, cooked
1 tbsp baking powder
1 tbsp apple cider vinegar
1 tbsp agave syrup
1 tsp cinnamon
Toppings: cashews, maple syrup and icing sugar optional.


  1. Put everything into a food processor and blend until smooth.
  2. Oil a skillet and turn to medium heat. I used coconut oil.
  3. Place no more than a 1/4 cup of batter in one pancake at a time. I suggest covering with a lid to ensure even cooking. Cook for 2-3 minutes or until the edges are slightly brown and a spatula can easily be slid underneath. Flip and continue cooking for another 1-2 minutes. Repeat.


This is an approximate amount generated by  

Nutrition Facts* Not including toppings.
Servings: 2
Amount per serving
Calories 444
% Daily Value*
Total Fat 12.8g 16%
Saturated Fat 9.1g 45%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrate 75.8g 28%
Dietary Fiber 9.9g 35%
Total Sugars 4.7g
Protein 12.6g
Vitamin D 0mcg 2%
Calcium 390mg 30%
Iron 5mg 26%
Potassium 1308mg 28%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

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