Can Pancakes Be Healthy?
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I get asked this question all the time! Growing up, I wasn’t a huge fan of pancakes, but I think this is because I was just having Bisquick or Krusteaz mixes. However, since tasting homemade pancakes, I’ve decided I love them! Pancakes can be a very calorie-dense and high-sugar breakfast, but they can also be a healthy option. Read on to learn what makes pancakes healthy and not so healthy and for some of my favorite recipes.
Standard pancake recipe
Most from-scratch pancakes contain the following ingredients:
Flour, either white flour, whole wheat flour, or a combination of the two
Baking powder
Sugar
Salt
Milk or buttermilk
Butter
Egg
Less healthy pancakes
Most pancake recipes include sugar in the batter, but this is often only 1-2 tablespoons, so it isn’t really something to be concerned about. Because the main ingredient in pancakes is flour (usually white flour), they are high in carbohydrates. Regularly consuming high-carbohydrate foods can lead to weight gain or make it harder to lose weight. They can also raise blood glucose levels for people with diabetes.
Traditionally, pancakes are served with butter and syrup (which adds even more carbohydrates!). Many syrups are made with high fructose corn syrup, a sweetener made from corn that may increase the risk of obesity, metabolic syndrome, and fatty liver disease.
Even pure maple syrup is high in sugar and should be consumed in moderation if adding it to your pancakes. Nutrition labels usually list 1/4 cup of maple syrup as a serving, which contains 53 grams of sugar! For comparison, a 12-ounce can of Coke contains 39 grams of sugar.
How to make pancakes healthier
My first recommendation for making healthier pancakes is to start with whole wheat flour. Whole wheat flour is higher in fiber than standard white flour. I’ll often do a combination of white and wheat flour, especially if you aren’t used to the grainier taste and texture of whole wheat. You can also use oat, almond, or teff flour for a gluten-free version.
Next, think about what additions to add to your pancakes. Fruit, such as berries or sliced bananas add fiber, which is important for digestion, blood glucose control, and heart health. Sliced nuts either in the pancake batter or sprinkled on top add fiber as well as protein; both fiber and protein help to fill you up. Another option is spreading peanut butter or another nut or seed butter on your pancakes before serving. The addition of protein in some form prevents a spike in blood sugar from the pancakes, even if you do add a little pure maple syrup.
My favorite healthy pancakes
There are many healthy variations to traditional pancake recipes. These are some of my go-to recipes when I’m craving pancakes:
Whole wheat sheet pan pancakes - add fruit or chopped nuts to these
Oatmeal pancake - an easy single-serving pancake
Banana oat flour pancakes - gluten-free
Banana protein pancakes - these can even be made in the microwave
Pumpkin teff pancakes - another gluten-free option with a taste of fall
As you can see, there are many ways to make pancakes healthy; you can still enjoy this delicious breakfast in a more nutritious way! Try making pancakes with some or all whole wheat flour and serve them with a protein source to make them more filling and balance blood sugar levels. Next up, do you think waffles can be healthy?
