Pancakes are a popular favourite breakfast and brunch choice for a lot of people. Unfortunately, pancakes have a reputation for being unhealthy, packed with calories and “should not be eaten” when on a diet or having a specific health goal in mind.
In this article, I will be discussing if pancakes are unhealthy, the main ingredients used in basic pancakes, and how these main pancake ingredients can be substituted so that you can produce healthy pancakes at home that you won’t feel guilty about having.
Not only the suggestions I make would cut the calories, but they would also add nutrition to the pancakes that you might even see pancakes as a healthy breakfast option instead of a “cheat” day breakfast meal.
The healthiness of pancakes depends on the ingredients used and how they are prepared and served. If you choose your ingredients carefully and consume pancakes in moderation, they can be part of a healthy diet.
Are Pancakes Unhealthy?
Pancakes can be an unhealthy breakfast option because they are often made with refined flour, which is low in fiber and nutrients. Refined flour is also quickly absorbed by the body, which can cause a rapid rise in blood sugar levels, leading to a crash later on.
Moreover, pancakes are often served with high-calorie and high-sugar toppings such as syrup, whipped cream, or butter. These toppings can add a significant amount of calories, sugar, and unhealthy fats to the meal, which can contribute to weight gain and other health issues.
In addition, many pancake mixes contain added sugars and preservatives, which can also be detrimental to health when consumed in excess.
Finally, pancakes are often eaten in large portions, which can lead to overeating and feelings of sluggishness or fatigue. Eating large portions of pancakes regularly can contribute to an unhealthy diet and lifestyle.
6 Basic Main Ingredients to Make Classic Pancakes
The combination of flour, baking powder, eggs, milk, oil or butter, and sugar in fluffy pancake recipes creates a batter that rises and creates air pockets, resulting in light and fluffy pancakes. Each ingredient has a specific role in creating the desired texture and flavour of the pancakes.
Let’s discuss each of these 6 basic ingredients and their purpose in making pancakes:
Flour: All-purpose flour is commonly used for pancake recipes because it provides structure and texture to the pancakes. Flour contains gluten, which gives the pancakes their structure and helps them rise.
Baking Powder: Baking powder is a leavening agent that helps the pancakes rise and become fluffy. It works by reacting with the other ingredients in the batter to produce carbon dioxide bubbles, which create air pockets in the pancakes.
Eggs: Eggs provide moisture, structure, and flavour to the pancakes. The protein in eggs helps to bind the ingredients together and contributes to the pancakes’ texture.
Milk: Milk provides moisture and flavour to the pancakes. It also helps to thin out the batter and make it easier to pour onto the griddle.
Oil or Butter: Oil or butter adds richness and flavour to the pancakes. It also helps to prevent the pancakes from sticking to the griddle.
Sugar: Sugar provides sweetness and flavour to the pancakes. It also helps to create a golden brown colour when the pancakes are cooked.
Ingredient Substitutions to Make Healthy Pancakes
Flour:
Instead of using all-purpose flour, which is low in fibre and nutrients, try using whole-grain flour or alternative flour such as almond flour, coconut flour, or oat flour. These flours are higher in fibre and nutrients, which can make pancakes more filling and nutritious. You can also use a combination of flours for added nutrition and flavour.
Baking Powder:
Most baking powders contain sodium bicarbonate and cream of tartar, which can be high in sodium. To reduce your sodium intake, look for low-sodium or sodium-free baking powder. You can also make your own baking powder by combining baking soda, cream of tartar, and starch such as cornstarch.
Eggs:
Eggs provide protein and healthy fats, but if you want to reduce your egg intake or are allergic to eggs, you can use flax eggs or chia eggs as a substitute. To make a flax egg, mix one tablespoon of ground flaxseed with three tablespoons of water and let it sit for a few minutes until it forms a gel-like consistency. To make a chia egg, mix one tablespoon of chia seeds with three tablespoons of water and let it sit for a few minutes until it forms a gel.
Milk:
Milk provides calcium and vitamin D, but if you are lactose intolerant or prefer a plant-based option, you can use almond milk, soy milk, coconut milk, or oat milk instead. These milk alternatives are fortified with calcium and vitamin D and are lower in calories and saturated fat than dairy milk.
Oil/Butter:
Instead of using butter, which is high in saturated fat, you can use healthier fats such as coconut oil, avocado oil, or olive oil. You can also use applesauce, mashed bananas, or Greek yogurt as a substitute for oil or butter to reduce the fat content in your pancakes.
Sugar:
Instead of using refined sugar, which is high in calories and can cause blood sugar spikes, you can use natural sweeteners such as honey, maple syrup, or mashed bananas. These sweeteners contain beneficial nutrients such as antioxidants and fibre, which can make pancakes healthier and more nutritious. The least calories sweetener you can use is actually 0-calorie sweetener because honey and maple syrup are packed with calories even though they are natural sweeteners. Mashed bananas do not provide the same sweetness but only a slight sweetness. You can also use spices such as cinnamon, nutmeg, or vanilla extract to enhance the aroma and taste of your pancakes.
Other Healthy Ingredients to add to your pancake batter: Try adding chocolate protein powder and cocoa powder for chocolate high-protein pancakes! Make it yourself at home instead of spending a lot of money buying those expensive high-protein pancake batter mix in the stores. Add to your batter the following: mashed banana, fresh blueberries, leftover oatmeal, chia seeds, hemp seeds, flax seeds, lemon or other citrus zest and juice, natural peanut butter, and crushed nuts to add nutrition and flavour to your pancake.
Understanding your Pancake Topping: Unhealthy vs. Healthy Toppings
Unhealthy Pancake Toppings:
Unhealthy pancake toppings can contribute to high calorie, sugar, and fat intake. Here are some examples of unhealthy pancake toppings:
- Syrup: Traditional pancake syrup is typically made from high fructose corn syrup and is high in sugar and calories. Consuming too much sugar can lead to health problems such as weight gain, diabetes, and heart disease. Opt for Pure Maple Syrup instead since it is natural, however be careful that maple syrup is also packed with calories.
- Whipped cream: Whipped cream is high in fat and calories and can add unnecessary calories to your pancake breakfast.
- Chocolate chips: While chocolate chips add flavor to pancakes, they are high in sugar and can cause blood sugar spikes.
- Butter: Butter is high in saturated fat and can contribute to high cholesterol levels and heart disease.
- Canned fruit: Canned fruit is often packed in syrup or added sugar, which can increase the sugar content of your pancake breakfast.
- Bacon or sausage: Adding bacon or sausage to your pancake breakfast can increase the calorie and fat content significantly, especially if they are processed.
- Candy or sprinkles: Adding candy or sprinkles to your pancakes can increase the sugar content and add unnecessary calories.
Healthy Pancake Toppings:
- Fresh berries and fruits: Fresh fruit such as sliced strawberries, blueberries, raspberries, or bananas are great low-fat pancake toppings that add natural sweetness and nutrients to your breakfast. Add as a topping or in the batter!
- Greek yogurt: Greek yogurt is high in protein and low in fat and can be a great low-fat pancake topping. You can mix Greek yogurt with honey, cinnamon, or vanilla extract to add flavor.
- Nut butter: Nut butter such as almond butter or peanut butter is a great source of healthy fats and protein and can add a rich and creamy flavor to your pancakes.
- Chia seeds: Chia seeds are high in fiber and can add a crunchy texture to your pancakes. You can sprinkle chia seeds on top of your pancakes along with some fresh fruit and Greek yogurt for a healthy and satisfying breakfast.
- Cottage cheese: Cottage cheese is high in protein and low in fat and can be used as a pancake topping. You can mix cottage cheese with honey, cinnamon, or fresh fruit to add flavor.
- Honey: Honey is a natural sweetener that is lower in calories and sugar than traditional pancake syrup. You can drizzle honey on top of your pancakes along with some fresh fruit and Greek yogurt for a healthy and delicious breakfast.
- Cinnamon: Cinnamon is a spice that is low in calories and can add flavor to your pancakes. You can sprinkle cinnamon on top of your pancakes along with some fresh fruit and Greek yogurt for a healthy and flavorful breakfast.
- Low-Calorie Whipping Cream: Low-Calorie Whipping Cream are readily available in grocery stores, both in the frozen section (in a tub) and also in the whipping cream dairy section. Check out the calories and go from there! The calories can reduced as much as half or 3/4, depending on the brand.
- Unprocessed meat and eggs for savory options. Add chicken or turkey and eggs for a savory pancake breakfast or brunch! This would add to your protein intake of the day and they are lean, nutritious food to add to your meal.
- Low- Fat Cream Cheese and Avocado: Opt for low fat cream cheese and check out their calories per serving in the nutritional label. Add sliced avocado to add healthy fat into your day. Becareful that avocado is packed with calories, so try not to eat too much of it. This savory option is delicious and healthy.
- Natural Peanut Butter and Sliced Bananas. Delicious toppings and one of my favourites!
- Fruit Compotes: Blueberry Compote, Apple Compote, Berries Compote – the key is making your own homemade competes for the least amount of sugar and less processed fruit competes from the stores. Check out this “Easy Blueberry Compote You Can Make at Home“ recipe that you can add to your pancakes!
Conclusion
Making healthier pancakes doesn’t have to be a daunting task. By making simple ingredient substitutions and choosing healthy toppings, you can enjoy this breakfast favorite while still maintaining a balanced diet. It’s important to remember that weight loss goals can be achieved through balance and moderation, rather than eliminating entire food groups or meals from your diet. By using healthier ingredients in your pancake recipe, such as whole wheat flour and unsweetened almond milk, you can reduce calories and add nutrition to your meal.
So, don’t be afraid to experiment with different healthy ingredient substitutions and toppings to create a delicious and nutritious pancake breakfast. With moderation and balance, you can still enjoy good food while working towards your weight loss or health goals.
Look out for healthy pancake variation recipes in this blog 🙂
How to Make Healthy Pancakes at Home
Ingredients
- ½ cup almond flour
- ½ cup whole wheat flour
- 1 tbsp baking powder
- 2 tbsp 0 calorie sweetener stevia or other brands
- ¼ tsp salt
- 1 tsp pure vanilla extract
- 1 pc egg large
- 1 cup unsweetened almond milk
Instructions
- In a medium bowl, whisk together the almond flour, whole wheat flour, baking powder, 0 calorie sweetener, and salt.
- In a separate bowl, beat the egg and then stir in the almond milk and vanilla extract.
- Add the wet ingredients to the dry ingredients and mix until just combined. Do not overmix.
- Heat a nonstick skillet or griddle over medium heat.
- Using a 1/4 cup measuring cup, pour the batter onto the skillet or griddle.
- Cook until bubbles form on the surface of the pancake, then flip and cook until both sides are golden brown.
- Serve with your favorite healthy toppings! Refer to article for healtheir topping suggestions.
Notes
- This recipe makes about 8 pancakes, assuming it is for 4 people, 2 pancakes each person, there are 191 calories per serving per person.
- For fluffier pancakes, separate the egg white from the yolk and beat the egg white until stiff peaks form. Gently fold the beaten egg white into the batter before cooking.
- To add more flavour to your pancakes, try using different extracts such as almond or coconut instead of vanilla extract.
- If you don’t have almond flour, you can use all-purpose flour instead or try using another nut flour such as hazelnut or cashew flour.
- To make the pancakes more visually appealing, add fresh fruit or berries to the batter before cooking.
- If you want to add more protein to your pancakes, you can try adding a scoop of protein powder to the batter. Just be sure to adjust the liquid ingredients accordingly to get the right consistency.
