Sunflower Butter Yogurt Pancakes or Waffles for Full GAPS

These sunflower butter pancakes or waffles use six eggs for each cup of finished sunflower seed butter. Whisk the spread with gently beaten eggs, homemade yogurt, vanilla, and honey, then cook the batter in a skillet or waffle iron. For pancakes, the ghee goes in the skillet, separate from the five batter ingredients.

Have the sunflower butter and yogurt made before you start. The five-minute preparation and fifteen-minute cooking estimates begin with those finished ingredients ready. Sprouting and drying seeds or fermenting yogurt are separate preparations that need a head start.

Ingredients for Four Servings

• 1 cup prepared creamy sunflower seed butter: Measure the finished spread, stirred to an even consistency.
• 6 large eggs: Beat gently before mixing. This is the six-egg sunflower batter.
• 2 teaspoons homemade vanilla extract: Plain extract without added sugar or non-GAPS additives.
• ¼ cup plain homemade 24-hour yogurt: Use finished, chilled yogurt.
• 1 tablespoon raw honey: Measure it for the batter; it will cook with the pancakes or waffles.
• 1 tablespoon homemade ghee, for skillet pancakes: Keep it out of the mixing bowl.

Use the finished sprouted sunflower seed butter, not a cup of loose seeds, dry seed meal, or wet sprouted-seed paste. That recipe explains soaking, sprouting, complete drying, and grinding into a creamy spread. Its optional coconut oil stays within that preparation’s measured amount. Measure a cup of the finished butter for this batter.

My go-to yogurt maker is the Luvele. Follow the separate homemade 24-hour yogurt recipe and have the finished yogurt chilled before measuring. Use the homemade vanilla extract and homemade ghee you have already prepared, too.

Whisk Until the Batter Is Even

Stir the sunflower butter in its jar before measuring. Put the measured cup in a mixing bowl with the gently beaten eggs, vanilla, yogurt, and honey. Whisk thoroughly, working around the bottom and sides, until you no longer see separate streaks of egg, yogurt, or seed butter.

The batter should be cohesive and spoonable. Mix out a stiff patch of chilled spread before judging the whole bowl. Keep the measured ingredients instead of adding extra water, milk, or oil to thin it. Leave the skillet ghee separate.

For Skillet Pancakes

Heat a large skillet over medium heat. Add half the measured ghee, which is 1½ teaspoons for a 1× batch, and swirl to coat the cooking surface. Ladle in small rounds of batter, leaving room to slide a thin spatula underneath each one.

Let the first side cook until the underside is golden and the edges begin to look set. Gently lift an edge to check before turning. Flip carefully, then cook until the second side is golden and the center holds together.

If the surface darkens while the middle is still wet, lower the heat and allow more time. Repeat with the remaining batter, using the rest of the measured ghee as needed for later batches. Small rounds are easier to lift and turn than a pancake that fills the skillet.

For Waffles

Preheat your waffle iron according to its instructions. Add a suitable amount of the same mixed batter, leaving room for it to spread when you close the lid. Cook until the waffle is golden, set, and releases cleanly from the plates.

The measured skillet ghee is not folded into the waffle batter. Follow your iron’s directions for its cooking surface and capacity. Repeat with the remaining batter; the number and cooking time depend on the size of the iron.

Where This Fits on GAPS

Use this Full GAPS recipe after properly prepared sunflower seeds, eggs, fermented dairy, honey, and the other ingredients have been introduced and tolerated, with diarrhea and abdominal pain settled. Keep seed-based baking occasional. This is a different preparation from the three-ingredient squash pancake used in Intro Stage 3.

This yogurt batter contains eggs and dairy. It uses sunflower seeds in place of peanut or almond butter. Check the ingredients in the spread you make and the kitchen handling your household needs; the optional oil in the linked sunflower butter adds coconut.

Serving and Leftovers

Serve warm and divide the finished batch into four servings. Four servings does not mean four individual pancakes or waffles: small skillet rounds and different waffle irons use different portions of batter.

Refrigerate leftovers promptly in a shallow covered container. Reheat the portion you need until hot throughout, checking the center as well as the outside. Follow the separate component recipes for storing any unused sunflower butter, yogurt, vanilla, or ghee still in their jars.

Questions Before You Start

Why Does This Batter Have Six Eggs?

This is the sunflower-butter version, which uses six eggs for one cup of finished spread. The peanut-or-almond version uses four. Keep the six eggs with this sunflower formula instead of carrying over the other batter’s egg amount.

Can I Use Loose Sunflower Seeds?

Make the prepared butter first. A cup of loose seeds or wet sprouted seeds is a different ingredient from a cup of finished creamy spread. Follow the linked sunflower-butter preparation, then measure the amount this batter needs.

Why Does a Pancake Break When I Flip It?

Let the underside become golden and the edges set before turning, and keep the rounds small enough for your spatula. Work the spatula underneath instead of lifting from one edge. If the outside is browning too soon, lower the heat so the center can set.

How Do I Double It?

At 2×, use two cups of sunflower butter, twelve eggs, four teaspoons of vanilla, ½ cup of yogurt, two tablespoons of honey, and two tablespoons of ghee for the skillet. Start the pan with half of that ghee, or one tablespoon. The batch serves eight; allow time for more cooking batches.

Does the Twenty-Minute Estimate Include Making the Components?

No. It starts with finished sunflower butter, yogurt, vanilla, and ghee. Plan those preparations ahead. Your skillet capacity, pancake size, or waffle iron also affects how long it takes to cook the whole batch.

Equipment to Have Ready

Set out a mixing bowl, whisk, measuring cups, and measuring spoons. For pancakes, use a suitable stainless-steel or enameled skillet, a small ladle, and a thin heat-safe spatula. A waffle iron is the alternative for this same batter. Follow its instructions; no particular brand is required.

More Breakfast Ideas

The separate peanut-or-almond butter pancakes and waffles have their own four-egg formula. For a savory breakfast, try the cheesy bacon and egg scramble. Follow each recipe’s ingredients rather than swapping between the batters by name alone.

My planned Pancakes & Waffles Cookbook will bring more of these breakfast recipes together. Follow the WFLI shop for its release. For this batch, start by checking that the sunflower butter and yogurt are ready to measure.