High-Fiber Pumpkin Spice Pancakes for First Trimester (Ultra Fluffy!)

There’s something about pumpkin season that feels like comfort in a bowl — or in this case, on a plate. During my first trimester, mornings were… unpredictable.

Some days I could barely stomach a bite, and others I woke up ravenous but queasy, desperate for something warm and gentle. That’s how these High-Fiber Pumpkin Spice Pancakes were born — soft, earthy, slightly sweet, and so easy on the stomach.

If you’ve tried my High-Protein Ricotta Pancakes with Cherry Compote or High-Protein Blueberry Cottage Cheese Pancakes, this is their fiber-loving cousin — gentle on the belly, grounding, and still indulgent enough to feel like a weekend treat.

Why This High Fiber Pumpkin Spice Pancakes Recipe for First Trimester Moms Works

• Fiber boost for digestion. Whole wheat and oat flour help relieve first-trimester bloating and sluggish digestion.
• Pumpkin for gentle nourishment. Rich in vitamin A, folate, and antioxidants that support early fetal development.
• Anti-inflammatory spices. Cinnamon, nutmeg, and ginger help reduce nausea and inflammation.
• Low-sugar. Just a touch of brown sugar and honey to balance sweet cravings without a crash.
  

Why These Pregnancy and Postpartum-Friendly Pumpkin Spice Pancakes Are Good For You & The Baby

I remember the first time I made them — the kitchen smelled like cinnamon and nutmeg, and I felt normal for the first time in weeks. The kind of normal that only warm carbs and cozy spices can bring.

These pancakes are rich in fiber from whole wheat and oats (a digestion lifesaver when everything feels sluggish), and the pumpkin adds natural sweetness, folate, and vitamin A to support early baby growth. The anti-inflammatory spices — cinnamon, ginger, and nutmeg — help calm nausea and make your kitchen smell like a cozy autumn dream.

Prep Time: 10 minutes / Cook Time: 15 minutes / Total Time: 25 minutes

Yields: 16 pancakes (serves 4-5)

Ingredients (This is It!)

For the Pancakes:

• 1 1/2 cups whole wheat flour
• 1/4 cup oat flour (make your own by pulsing rolled oats until fine)
• 1/4 cup light brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground ginger
• 1/4 teaspoon salt
• 1 3/4 cups buttermilk or oat milk
• 1 cup pumpkin purée (not pumpkin pie filling)
• 2 tablespoons unsalted butter, melted
• 2 large eggs
• Cooking spray or additional butter for the pan

For the Garnish

• 1/4 cup honey
• 3-4 fresh figs, quartered

Preparation Instructions

1. In a large bowl, whisk together the whole wheat flour, oat flour, brown sugar, baking powder, baking soda, ground cinnamon, ground nutmeg, ground ginger, and salt.
2. In a separate medium bowl, whisk together the buttermilk, pumpkin purée, melted butter, and eggs until well combined.
3. Pour the wet ingredients into the dry ingredients. Stir until just combined. The batter will be thick and may have a few lumps. Do not overmix.
4. Heat a griddle or large non-stick skillet over medium heat. Lightly grease with cooking spray or butter.
5. Pour about 1/4 cup of batter per pancake onto the hot griddle. Cook for 2-3 minutes, or until bubbles begin to form on the surface and the edges look set.
6. Flip the pancakes and cook for another 2-3 minutes, until golden brown and cooked through.
7. Serve the pancakes warm, drizzled with honey and garnished with fresh, quartered figs.

Tips & Variations For the Best Pregnancy-Safe Pumpkin Spice Pancakes

• Use pumpkin spice: If you don't have (or don't want to buy) the separate spices the recipe calls for, use store-bought pumpkin spice instead. Add 2 teaspoons to the dry ingredients for the same flavor.
• Avoid pancake mix: While convenient, it's packed with strange processed ingredients and has way more sugar than this recipe. Whatever type of sweetener it contains, it's definitely not brown sugar.
• Wait before flipping: Check the top of the pancakes before flipping. If the batter still looks raw and liquid-like, let them cook for 1-2 more minutes before attempting to flip to avoid splattering and messes. If the bottom is browning too much, lower the stove's heat.
• Make larger pancakes: Scoop 1/2 cup batter onto the skillet for larger pancakes to reduce cooking time.
• Sweet potato pancakes: Swap the pumpkin purée for unsweetened sweet potato purée for an easy variation.

What to Serve With These High Fiber Pumpkin Spice Pancakes

Here are my favorite ways to enjoy them:

• Spread with my Constipation Relief Peanut Butter, Sugar-Free Almond Butter, or 1-Ingredient Pistachio Butter when I'm craving something more indulgent. 
• With sliced bananas and chopped walnuts as extra toppings. 
• Sipping on my Decaf Pumpkin Spice Latte or Starbucks Copycat Turmeric Golden Milk Latte. 
• With my Pistachio Matcha Latte for a warm drink, or Dalgona Matcha Latte for an iced green tea-style drink. 
  

How to Store & Reheat these Pregnancy Pumpkin Spice Pancakes

• Fridge: Refrigerate in an airtight container for up to 5 days. Keep away from strong-smelling foods like onions and chili to prevent the absorption of odors. 
• Freezer: Wrap 2-3 pancakes in plastic wrap twice. Transfer to a freezer-friendly bag. Freeze for up to 4 months. Thaw overnight in the fridge or on the counter for 30 minutes. 
• Reheating:
  • Microwave: Sprinkle with 1 teaspoon water or milk and microwave for up to a minute or until warm.
    • If straight out of the freezer, sprinkle with 2 teaspoons water, microwave for 1-2 minutes, flip, and microwave for another 1-2 minutes. 
  • Stove: Melt 1 teaspoon butter in a skillet over medium-low heat. Add 1-2 pancakes at a time. Heat for 2-3 minutes per side. 

FAQs about these High Fiber Pumpkin Spice Pancakes for Pregnancy & Postpartum

1. Are pumpkin pancakes safe to eat during pregnancy?

Yes — pumpkin is full of vitamin A, folate, and fiber, which support your baby’s development and help ease digestion. These pancakes are pregnancy-safe as long as you’re using pasteurized dairy and real pumpkin purée (not pie filling).

2. How does fiber help during the first trimester?

Fiber supports digestion, reduces bloating, and prevents constipation — one of the most common pregnancy discomforts. Whole wheat and oat flour add gentle, soluble fiber that keeps things moving.

3. Can I eat cinnamon and ginger during pregnancy?

Yes, in culinary amounts, cinnamon and ginger are safe and beneficial. They help reduce nausea and support healthy blood sugar balance during early pregnancy.

4. How can I make pancakes easier to digest while pregnant?

Use gentle ingredients like pumpkin purée, oat milk, and whole-wheat flour. Avoid heavy oils or high-sugar mixes. 

5. What can I add to make these pancakes more filling?

Top with nut butter or Greek yogurt for added protein, or layer with sliced banana or figs for extra fiber and natural sweetness.

A Note From My Chaotic Kitchen

Drizzle with honey, add a few fresh figs on top, and you’ve got yourself the kind of breakfast that makes you pause and say, "okay, I’ve got this."

And if your morning sickness is still stubborn, slow down and remind yourself that you deserve food that’s as comforting as it is nourishing — maybe even slip into a Bloom & Heal bra. 

For more pregnancy-safe sweet breakfast recipes, check out my Pumpkin Spice Waffles, Pumpkin Cranberry Muffins with Oat Crumble, and Lemon Yogurt Loaf.