Garnish your flapjacks with fruit for a serving of produce.
When they’re made with refined white flour, smothered in butter and drowning in sugary syrup, pancakes are better suited for the dessert cart than the breakfast table. But what if you could toss these conventions and make a dish that’s as nutritious and energizing as it is tasty and fun to eat?
“The part about pancakes that’s ‘unhealthy’ isn’t necessarily the pancakes themselves, it’s what you put on top of them,” says Charlotte Martin, RD, a registered dietitian and recipe developer in Baltimore. “Calories, fat, and sugar can really add up with mix-ins like chocolate chips and toppings like butter and syrup,” Martin says.
Another issue: Most popular store-bought mixes lack fiber, she says. A diet high in fiber is satiating, and is associated with healthy weight, cholesterol, and blood sugar levels, according to the Mayo Clinic.
To build a healthier pancake recipe, start by using whole grains in place of refined flour, and opt for applesauce with no added sugar or mashed banana instead of sugar. You can pack in even more fiber by adding shredded zucchini or carrots, says Sonya Angelone, RDN, a registered dietitian-nutritionist who practices in San Francisco. “And if you’re looking to bring in some protein to a typically lower-protein breakfast, try adding cottage cheese, Greek yogurt, or protein powder to the mix,” she says.
Next, look for healthier toppings. Great options include fresh-cut fruit, warmed berries, no-sugar-added nut butter, and spices like cinnamon. “You can still have a nutritious pancake breakfast while enjoying more classic pancake toppings like maple syrup and butter, but portion control is key here,” Martin says.
Finally, consider other foods as sides or toppings to bolster the nutritional value of your pancake breakfast. “I love pairing my pancakes with Greek yogurt and fruit — one way to get extra protein and make a balanced meal,” says Yasi Ansari, RDN, a certified specialist in sports dietetics in Los Angeles.
RELATED: 9 Healthy Alternatives to Butter
Intrigued? Try one of these healthier takes on classic pancakes.
Sweet Potato Pancakes
This light and fluffy pancake recipe from Sweet Peas and Saffron blends sweet potato puree, coconut oil, all-purpose or whole-wheat flour, cinnamon, and nutmeg. Sweet potatoes are a rich source of vitamin A, a key nutrient for vision, immune function, and reproduction, according to the National Institutes of Health (NIH). One baked sweet potato contains roughly 1,403 micrograms (mcg), or 156 percent of your daily value (DV) of vitamin A, according to estimates from the NIH, and each of these pancakes has 636 mcg of vitamin A, making it an excellent source.
Nutrition per serving (serves 13; 1 pancake): 89 calories, 3g total fat (2g saturated fat), 2g protein, 12g carbohydrates, 0g fiber, 3g sugar, 59mg sodium
Easy Fluffy Buckwheat Pancakes
Buckwheat flour lends these pancakes from Inspired Taste a slightly nutty flavor — along with 12 g of fiber (making it an excellent source) and 15 g of protein per cup, according to the U.S. Department of Agriculture (USDA). Despite its name, buckwheat isn’t a type of wheat; it’s a gluten-free seed, according to Bob’s Red Mill.
Nutrition per serving (serves 10; 1 pancake): 135 calories, 6.5g total fat (3.7g saturated fat), 3.8g protein, 16g carbohydrates, 1.4g fiber, 3.2g sugar, 233mg sodium
Flaxseed Meal Pancakes
These gluten-free pancakes feature flaxseed meal, which offers a rich source of fiber and omega-3 fatty acids, according to a review published in the Journal of Food Science and Technology. Omega-3 fatty acids are a type of polyunsaturated fatty acid that may lower cholesterol and support heart health, according to the Academy of Nutrition and Dietetics. Three of these Slender Kitchen pancakes provide 8 g of fiber (making them an excellent source).
Nutrition per serving (serves 4; 3 pancakes): 235 calories, 14g total fat (2g saturated fat), 12g protein, 10g carbohydrates, 8g fiber, 2g sugar, 476mg sodium
Blueberry Protein Pancakes
This recipe from Fit Foodie Finds combines protein powder, mashed banana, whole-wheat flour, and fresh blueberries. These berries may be small, but don’t underestimate them: Each cup offers 3.6 g of fiber (a good source), and 14.6 milligrams (mg) of vitamin C (a good source), according to the USDA. Plus, research shows that berries in general offer some of the highest levels of antioxidants among common fruits like melons, bananas, and apples. Antioxidants scavenge damaging free radicals, which are often found in pollutants like cigarette smoke and industrial chemicals, which are associated with a higher risk of chronic disease, according to research. One serving of these pancakes provides 6 g of fiber (making them an excellent source).
Nutrition per serving (serves 4; 1 pancake): 305 calories, 11g total fat, 17g protein, 34g carbohydrates, 6g fiber, 9g sugar
Lemon Greek Yogurt Pancakes
These thick, soft, lightly zesty pancakes from Kristine’s Kitchen get a protein boost from Greek yogurt. Indeed, just 1 cup of plain nonfat Greek yogurt offers 25 g of protein, along with 272 mg of calcium (making it an excellent source), and 333 mg, an excellent amount, of phosphorus, according to the USDA. Calcium plays a key role in heart and muscle function, and phosphorus pairs with calcium to keep bones and teeth strong, per the NIH. One serving provides 123 mg of calcium (about 9 percent of the DV).
Nutrition per serving (serves 8; 2 pancakes): 164 calories, 2g total fat, 8g protein, 28g carbohydrates, 3g fiber, 6g sugar, 249mg sodium
Fluffy Quinoa Pancakes
All you need is six ingredients and a blender to whip up these fluffy pancakes from Feasting on Fruit. The base is homemade quinoa flour, which is naturally gluten-free and full of protein. Just 1 cup of cooked quinoa provides 8 g of protein, 5 g of fiber (about 18 percent of the DV), and 118 mg of magnesium (28 percent of the DV), according to the USDA. Magnesium is a mineral that helps regulate blood pressure and contributes to healthy bone development, according to the NIH. The recipe offers a tutorial for DIYing quinoa flour, or Bob’s Red Mill offers an organic quinoa flour that you can buy online ($14.65; Bobsredmill.com), but you can use any flour you prefer, such as oat or whole-wheat. Once the final product is done, you're free to add your favorite toppings, like fruit, nuts, seeds, and nut butter.
Nutrition per serving (serves 8; 1 pancake): 90 calories, 1g total fat (0g saturated fat), 4g protein, 17g carbohydrates, 2.4g fiber, 2.8g sugar (0g added sugar), 165mg sodium
No Added Sugar Blueberry Pecan Pancakes
Banana and vanilla lend a naturally sweet flavor — no other sugar needed. Meanwhile, blueberries (choose frozen or fresh) and unsalted pecans add texture and nutrients. A 1-ounce serving of unsalted pecans provides 1.24 mg of zinc (11.2 percent of the DV), according to the USDA. Zinc is an essential mineral that supports immune function, normal growth and development, and wound healing, per the NIH.
Nutrition per serving (serves 3; 1 pancake): 209 calories, 8.5g total fat (1g saturated fat), 6.5g protein, 24.5g carbohydrates, 4g fiber, 4g sugar, 170.5mg sodium
RELATED: 10 Best Food Sources of Zinc
Paleo Pancakes
Thanks to the blend of almond flour, coconut flour, banana, and eggs, these pancakes from Delicious Meets Healthy offer protein and carbs — without grains, dairy, or sugar, making them a good fit for anyone on a paleo diet or Whole30. Plus, the eggs provide the essential nutrients vitamin B12 and vitamin D, which affect, among other things, red blood cell formation and brain health, along with mood and bone health, respectively, per the NIH. One large egg offers 0.5 mcg (a good source) of vitamin B12, and 1.1 mcg (6 percent DV) of vitamin D, per NIH.
Nutrition per serving (serves 12; 1 pancake): 103 calories, 6g total fat (1g saturated fat), 4g protein, 8g carbohydrates, 2g fiber, 3g sugar, 26mg sodium
Ricotta Pancakes With Wild Blueberry Reduction
This recipe from Amy Gorin Nutrition features protein-rich ricotta (a ½ cup serving of part-skim ricotta has 14 g of protein, according to the USDA), low-fat milk, eggs, lemon juice, and blueberries. Make the accompanying blueberry reduction sauce and drizzle it over the pancakes for even more berry flavor.
Nutrition per serving (serves 6; 3 pancakes): 280 calories, 7g total fat (4g saturated fat), 10g protein, 45g carbohydrates, 3g fiber, 21g sugar, 175mg sodium
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Green Smoothie Pancakes
Transform a healthy green smoothie into a short stack with this recipe from the Lean Green Bean that combines vanilla yogurt, kiwi, peanut butter, maple syrup, and baby spinach. The spinach gives these pancakes a fun green hue, along with 141 mcg of vitamin A per cup (a good source), according to the USDA. And thanks to the peanut butter, you’ll also get protein, fat, and vitamin E. Just one tablespoon of peanut butter provides 3.6 g of protein, 8.2 g of fat, and 1.5 mg of vitamin E (a good source), the USDA notes. Just like a produce-rich smoothie, you can feel good about noshing on these pancakes — their vitamin E helps bolster immunity and scavenge free radicals to help fend off disease, per MedlinePlus.
Nutrition per serving (serves 10; 1 pancake): 149 calories, 6g total fat (1.5g saturated fat), 6g protein, 18g carbohydrates, 2.8g fiber, 6.1g sugar (3.6g added sugar), 155mg sodium