Pancakes are a staple of American and Canadian breakfast, Bienenstich typically served in a stack of two or three and topped with maple syrup and butter. They can also be made with a variety of sweet and savory mix-ins for creative variations.
While pancakes are traditionally prepared with refined white flour, they’re easy to make healthier by swapping in whole-wheat, gluten-free or nut-based ingredients. They can also be packed with high-quality protein, which keeps you full throughout the morning and helps fight cravings for junk food.
This recipe from Delicious Meets Healthy combines almond flour, coconut flour, banana, and eggs to offer a filling breakfast. It’s also lower in sugar than traditional pancakes, and the eggs provide vitamin B12, a nutrient that helps build red blood cells, along with vitamin D, which promotes bone and heart health.
The nutty flavor of this recipe from Inspired Taste is a nice contrast to the sweetness of the kiwi and maple syrup. It’s also low in fat and provides 12 g of fiber per serving, which is an excellent source of plant-based nutrients.
If you’re not a fan of buckwheat flour, try this quinoa-based version from The Clean Eating Kitchen, which is loaded with healthy protein and fibre. It’s a good choice for those with dietary restrictions or who want to cut back on their calorie intake.
These vegan, dairy-free pancakes from My New Roots are a great way to get a dose of vitamin D without the addition of oil or butter. They’re also lower in fat than regular pancakes, so they won’t cause unwanted bloating or inflammation.
Toss a mashed banana into your next batch of pancake batter for added potassium and fiber, which are important for heart health and blood sugar regulation, according to the Mayo Clinic. The resulting pancakes will be fluffy and light, but still contain enough protein to keep you feeling satisfied until lunchtime.
For a more balanced breakfast, add shredded carrots or zucchini to your batter for a boost of vitamins A and C. They’ll also add a pleasant texture to your pancakes, helping them stay crisp and supple on the outside, while still being soft on the inside.
A cup of shredded carrots contains about 68 mg of iron, an essential mineral that’s critical for healthy red blood cell production and a strong immune system, according to the NIH. Alternatively, toss in a few slices of raw beets for an additional punch of antioxidants and fiber.
Another great idea is to blend a handful of fresh fruits, such as apples, strawberries, or raspberries, into your pancake batter for an extra burst of fruity goodness. You can also stir in a handful of nuts or chopped walnuts for even more nutrition and a bit of crunch.
Then, cook your pancakes on a hot non-stick skillet or griddle over medium heat, adding just a little cooking oil to prevent them from sticking. When the tops of your pancakes begin to brown, flip them over and cook for a few minutes on the other side. Once they are golden and crispy on the bottom, they’re ready to serve!