When it comes to breakfast foods kids love, pancakes are hard to beat. But traditional pancake recipes can be low in nutrients and high in refined flours and sugars. That’s why I love this version: a bright green wholegrain pancake that sneaks in a generous helping of spinach—without tasting like it.
In this article, I’ll walk you through why leafy greens are so important for growing bodies, how to work around common concerns like oxalates, and exactly how to make these fluffy, family-friendly pancakes that are sure to become a breakfast favorite.
Why Leafy Greens Matter for Growing Kids
Leafy greens like spinach, kale, and chard are nutritional powerhouses, packed with essential vitamins, minerals, and phytonutrients that support everything from immune health to cognitive development (1).
Spinach, in particular, is rich in:
- Folate – important for DNA synthesis and detoxification (2)
- Vitamin K1 – supports blood clotting and bone health (3)
- Magnesium – needed for muscle and nerve function (4)
- Iron – essential for energy and oxygen delivery in the body (5)
- Lutein and Zeaxanthin – antioxidants that support healthy vision and brain function (6)
Including more leafy greens in your family’s diet can help support a healthy response to inflammation, support strong bones, supply fiber, and encourage long-term health. But for many parents, the challenge is getting those greens into their kids in a way that’s actually enjoyable. That’s where these pancakes come in!
For more nutrition tips for picky eaters, check out these articles and recipes:
Should Parents Be Concerned About Oxalates in Spinach?
You may have heard that spinach is high in oxalates—naturally occurring compounds that can bind to minerals like calcium and iron and reduce their absorption. In some individuals, a high-oxalate diet may contribute to kidney stone formation (7).
But for most kids and adults, eating spinach as part of a nutrient-rich, whole food diet poses no issue. In fact, when spinach is blended and paired with calcium-rich foods (like milk in the case of this recipe), oxalates are less likely to interfere with absorption.
The takeaway? Most people don’t need to avoid spinach. Just aim for variety, pair it with supportive foods, and enjoy it in delicious, whole-food recipes like this one.
To learn more about food sensitivities, read this article: 21 Different Types of Food Sensitivities
Sneaking in the Spinach
Here’s the trick that makes this recipe work so well: blend the spinach into the milk first—one handful at a time. This technique allows you to pack in a surprising number of greens—I was easily able to use up to 5 cups of spinach—into a single cup of milk. Basically, the idea is to start with a cup of milk and keep blending in more spinach one handful at a time. Once your spinach-milk mixture is a little thick (think smoothie texture) and vibrantly green, you’re ready to add the rest of the ingredients and blend into a smooth batter. The result is soft, nutrient-dense pancakes with a beautiful green hue and a mild slightly sweet flavor that kids love.
This technique of blending spinach into the liquid ingredient of a recipe tends to work great for muffins, too!
I like to call these “monster pancakes,” “dinosaur pancakes” or “hulk pancakes.” Get creative with whatever your child’s favorite green character is!
Dr. Green Mom’s Green Pancakes
These pancakes are a great way to start the day with protein, fiber, and a healthy dose of leafy greens!
⏲️ Prep Time
10 minutes prep + 10 minutes bake time
Yields
8 pancakes
Ingredients
- 1 cup oat flour* (or whole wheat flour for fluffier texture)
- 1 ripe banana
- 1 cup milk of choice (dairy or non-dairy)
- 1 large egg
- 4–5 packed cups baby spinach, blended in gradually
- 1 tsp baking powder
- ½ tsp cinnamon
- ½ tsp vanilla extract
- Butter or coconut oil for cooking
- Optional: 1–2 tsp maple syrup for added sweetness + more for serving if desired.
*If you do not have oat flour, simply run some regular rolled oats through your blender until the consistency is powdery
Directions
Blend the Spinach & Milk:
- Pour the milk into a high-speed blender.
- Add spinach one handful at a time, blending thoroughly between additions.
- Continue adding spinach until the mixture turns thick and vibrant green—this usually allows for 4 to 5 cups of packed spinach.
Make the Batter:
- Once the spinach is fully blended into the milk, add the banana, egg, oat flour, baking powder, cinnamon, vanilla, and sweetener if using.
- Blend everything together until smooth. Let the batter rest for 5 minutes to thicken slightly (especially if using oats).
Cook the Pancakes:
- Heat a skillet or griddle over medium heat and lightly grease with butter or coconut oil.
- Pour the batter into small rounds and cook for 2–3 minutes per side, until golden and cooked through.
- Serve warm with toppings like yogurt, nut butter, fresh berries, or maple syrup.
Tips & Variations
- Serve with a glass of water with liquid chlorophyll for a fully green breakfast your kids won’t forget!
- Make mini pancakes for toddlers and lunchboxes.
- Add a few blueberries for extra fun & color contrast.
- Make a double batch and freeze the extras—reheat in a toaster or pan for quick weekday breakfasts.
- Serve with a side of Greek yogurt or a scrambled egg for extra protein.
Summary
These green wholegrain pancakes are more than just a colorful breakfast—they’re a nutrient-packed, kid-approved way to get more leafy greens into your family’s diet. With a gentle sweetness and soft fluffy texture, they’re easy to love, and the spinach goes virtually unnoticed.
By blending spinach into the milk one handful at a time, you can sneak in a surprising amount of green goodness while still delivering on flavor. Plus, these pancakes are naturally high in fiber, folate, magnesium, and plant-based antioxidants—exactly the kind of nourishment growing bodies need.
References:
- Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Food Funct. 2016 Aug 10;7(8):3337-53. doi: 10.1039/c6fo00051g. Epub 2016 Jun 29. PMID: 27353735.
- James SJ, Miller BJ, Cross DR, McGarrity LJ, Morris SM. The essentiality of folate for the maintenance of deoxynucleotide precursor pools, DNA synthesis, and cell cycle progression in PHA-stimulated lymphocytes. Environ Health Perspect. 1993 Dec;101 Suppl 5(Suppl 5):173-8. doi: 10.1289/ehp.93101s5173. PMID: 8013406; PMCID: PMC1519435.
- Weber P. Vitamin K and bone health. Nutrition. 2001 Oct;17(10):880-7. doi: 10.1016/s0899-9007(01)00709-2. Erratum in: Nutrition 2001 Nov-Dec;17(11-12):1024. PMID: 11684396.
- National Institutes of Health. (2022, June 2). Magnesium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- National Institutes Of Health. (2023, August 17). Iron. Nih.gov. https://ods.od.nih.gov/factsheets/Iron-Consumer/
- Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients. 2022 Feb 16;14(4):827. doi: 10.3390/nu14040827. PMID: 35215476; PMCID: PMC8874683.
- Noonan SC, Savage GP. Oxalate content of foods and its effect on humans. Asia Pac J Clin Nutr. 1999 Mar;8(1):64-74. PMID: 24393738.
