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—Arlene R. Taylor PhD

Stuffed roll-ups are a favorite meal of mine. They are so versatile. I can make them savory, sweet, or in between. The sky is the limit for filling options!

You can really use almost any pancake mix, the healthier the better. I prefer a gluten free pancake and baking mix (Arrowhead Mills and Bob's Red Mill both have one). The trick is to make the batter very thin, and I mean thin! You can almost see through the batter when you pour it into the frying pan and it spreads out. Unless it is very thin it will be difficult to roll.


  • 1 cup pancake mix
  • ½ cup egg whites or equivalent
  • ¾-1 cup non-dairy milk (begin with ¾ cup and let batter stand for a few minutes. If it thickens up, add more liquid as needed).

Combine in a bowl and mix well.


Place ingredients in a bowl and mix well.

Place an 8-inch frying pan over medium heat and spray with coconut oil. When you splash a drop of water in the pan, the water should sizzle and evaporate.

Pour ¼ cup of thin batter into the center of the frying pan and quickly roll the pan around so the batter spreads out evenly and reaches the edge of the pan.

When the top of the batter is no longer 'shiny,' turn pancake over for another few seconds. Remove pancake from the pan and place on a hard surface. Spread immediately with your preferred filling mix. Roll up and place edge down on a plate.

Filling Suggestions

  • 2 -3 tabplespoons of fresh fruit (e.g., blueberries, strawberries, raspberries, diced melon, halved grapes). Drizzle with real maple syrup or add a dollup or low-fat yogurt.
  • 2 tablespoons yogurt from soy or coconut milk. Serve with applesauce.
  • A teaspoon of natural peanut butter with thin slices of raw banana. Serve with real maple syrup, more sliced banana, and some pecans.
  • Creamed petite peas, sliced mushrooms, or another favorite vegetable. Pour more of the creamed mixture over the top.


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