Pancakes aren’t the healthiest breakfast option when smeared in butter and drenched in maple syrup, but you can make them into a nutritious, stimulating, and delightful meal with a bit of know-how.
The component of pancakes that is “unhealthy” is not the pancakes themselves but what you put on top of them. When you start adding chocolate chips and toppings like syrup and butter, sugar, calories, and fat can quickly build up.
Another concern is that most store-bought mixtures are deficient in fiber. Fiber-rich diets are satiating and are linked to lower cholesterol, weight, and blood sugar levels. The fiber content of a pancake recipe can be significantly increased by substituting or modifying some of the flour. White flour, which has low fiber content, is widely used in pancake recipes.
Fiber is significant because eating a high-fiber diet has been linked to a lower risk of type 2 diabetes, colon cancer, stroke, and heart disease. Fiber-rich foods make people feel fuller, and a fiber-rich diet is good for aiding digestion, overall gut health, and preventing constipation.
Brown flour (6.9g/100g) has nearly twice as much fiber as white flour (3.4g/100g), while rye flour (11.8g/100g) and wholemeal wheat flour (8.8g/100g) have up to triple the amount! Wholemeal wheat and brown flour include higher protein than white flour (11.6g and 12.2g/100g, respectively, vs. 9.1).
Pancakes can be a healthy breakfast if you replace some or all white flour in pancake recipes with more nutritious flour. The protein and fiber content of your pancakes can be increased by using brown or wholemeal wheat flour. Because these other flours tend to be drier than conventional white flour, you may need to add more liquid.
Another method to boost the fiber content and give your pancakes more texture is to replace some of the flour with oats.
If you’re looking for an excellent and delicious high-fiber pancake recipe, try making these Healthy Banana Oat Pancakes.
Healthy Banana Oat Pancakes
These healthy vegan pancakes contain no added sugar, are high in fiber, low in calories, and are egg-free, yet they’re made with simple ingredients. Make them ahead of time for a nutritious breakfast all week!
These healthy pancakes are fluffy and tasty, plus they’re created with nutritional ingredients. They’re high in fiber from oats and flax, and they don’t have any additional sugar because bananas are a terrific sugar alternative.
Making these naturally low-calorie pancakes takes little to no effort! The recipe only needs a five-minute prep time and can yield up to nine pancakes with 85 kcal per pancake.
- 1 tbsp flax meal or 1 egg
- 1 very ripe banana
- 1 1/2 cups Gluten-Free Rolled Oats
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1/4 tsp baking soda
- 1/4 tsp salt
- 1 tsp baking powder
- 1 tbsp melted coconut oil
- 1/2 tsp vanilla extract
- In a small bowl, combine two tbsp of water and the flax meal to make a flax egg. Set aside for 5 minutes, allowing the ingredients to set.
- In a blender or food processor, add all ingredients except the chocolate chips and process until well combined.
- Preheat an electric skillet over medium-high heat (or 300 F). Pour 1/4 cup of the batter into the skillet (a quarter cup yields one pancake). Continue with the remaining batter.
- Cook pancakes for three to four minutes, or until they bubble, then flip and cook for another two to three minutes. Remove the pancake from the skillet and cool on a wire rack.
- Serve pancakes right away or keep them in the fridge for up to 7 days or freezer for up to 60 days.
You can also try this delicious, easy-to-make high-fiber and high-protein pancake recipe.
Easy High Protein High Fiber Pancake Recipe
You no longer have to feel guilty about gorging down on stacks and stacks of pancakes. Enjoy your favorite breakfast food with this easy, high-protein, high-fiber pancake recipe.
The prep time for this breakfast recipe is only 10 minutes and can serve up to two people.
- 65 grams (1/2 cup) whole grain flour
- 60 grams (4 tablespoons) Vanilla Protein Flour
- 4 grams (1 teaspoon) stevia sugar or substitute with Splenda sugar (exact amount)
- 120 grams egg whites or 3 Large Eggs
- 125 grams (1/2 cup) plain Greek yogurt or regular plain yogurt
- 60 grams (1/4 cup) buttermilk
- a pinch of salt
- 2 grams (1/2 teaspoon) baking powder
- Preheat your griddle to the highest setting.
- In a medium-size bowl, add the protein flour, whole grain flour, yogurt, egg whites, buttermilk, and salt and mix until the batter is thoroughly combined.
- Spray a non-stick cooking spray onto the griddle.
- Pour circle-shaped dollops of pancake batter into the pan.
- Once the surface begins to bubble for about two minutes, flip and cook the opposite side for an additional two to three minutes.
- Place onto a plate and top with maple syrup, honey, or any desired syrup.