Are Pancakes Healthy?

There’s no getting around it – pancakes are an absolute classic. If you want a breakfast that’s filling and indulgent, but with the potential to be pretty damn healthy, pancakes are your guy. Okay, you might not assume that these bad boys are jam-packed with nutrients, but we’re here to tell you that they can be. Whether you like them thin and crispy or thick and fluffy, you’ve come to the right place if you want to find out if pancakes are healthy.

So, let’s have a look at the basic nutritional profile of pancakes. If we’re talking about an American-style pancake – thicker and fluffier than its svelte French counterpart, the crêpe – we can roughly assume that one medium-sized, 12cm pancake contains around 93 calories, 2 grams of protein, 15 grams of carbohydrates, 0 grams of fibre, and 2 grams of sugar. If you’re wondering if pancakes are healthy (with your fingers crossed) this may not be entirely reassuring, as we can see that they are fairly high in carbohydrates whilst being low in protein and fibre. But – and it’s a big but – it’s important to remember that there are ways that pancakes can be transformed into something healthy and filling without sacrificing flavour.

The ingredients list of a basic, American-style pancake consists of self-raising flour, baking powder, golden caster sugar, eggs, butter, milk, and vegetable oil. While there’s a smidge of protein to be found in the eggs and milk, we can see that the rest of the ingredients are pretty carb and dairy-heavy. And don’t get us wrong – there’s absolutely nothing wrong with carbohydrates, sugar, and dairy products when eaten as part of a balanced diet. But if you’re wondering if pancakes are healthy, it’s probably a good idea to look into substituting in some healthier options for your own peace of mind.

If you’re considering making a few ingredient substitutions, it’s a good idea to start with the basics. For example, you could easily swap full-fat milk for skimmed or semi-skimmed with little to no difference in flavour, and wholemeal flour is jam-packed with vitamins, iron, calcium, protein and other nutrients, making it a much healthier option than plain white flour. You can also consider adding whipped egg whites for an even fluffier texture and an extra hit of protein. Egg whites have been reported to increase muscle mass and strength, lower cholesterol levels, and boost weight loss. As for pairings, we would suggest swapping out the cream and maple syrup for low-fat yoghurt, adding in nutritious fruit such as blueberries, and covering your pancakes with healthy seeds and nuts like chia seeds.

As always, we’re firm believers that everything can be eaten in moderation as long as you follow a balanced diet. This means that it might not be the healthiest idea to eat pancakes every morning – stick to the cornflakes/oatmeal/overnight oats/toast as the regular options, and bring out the big guns when you want to treat yourself.

Whether you’re strictly gluten-free or vegan or you’re simply looking for some more healthy ways to cook pancakes, there are some gluten-free and vegan options available that make sure you’re getting enough nutrients from your breakfast meal of choice. Vegan pancakes are really easy to make – all you need to do is sub out dairy milk with a plant-based alternative such as soy, almond, oat, or rice (among others), and give the eggs a miss. Do all that and Bob’s your vegan uncle. There are loads more options out there, too – bananas make a great addition to vegan pancake recipes as they help to make the batter moist. This Herby Chickpea Pancake with Harissa Strawberry Jam is a great option if you’re trying to follow a vegan diet, and these Chickpea Pancakes with Tamarind Salad can easily be made vegan by substituting yoghurt for a dairy-free alternative.

As for gluten-free pancakes, gluten-free flour is pretty readily available, so they should be pretty easy to make as long as you can get your hands on some almond, buckwheat, brown rice, or oat flour. These types of flour can be found in most major supermarkets or ordered online, so it’s definitely worth keeping an eye out for. Restricting gluten is a good idea even if you’re not strictly gluten-free, as some claim that a limited gluten intake can promote weight loss, higher energy levels, and general health.

It’s also pretty easy to make low-calorie pancakes. Simply replace sugar with an overripe banana or two and add in some egg whites to reduce the calories and add some protein. Other than that, everything can be left as it is. This will make low-calorie pancakes that can be eaten regularly as part of a healthy balanced diet. Just make sure that you pair your low-cal pancakes with healthy fruit, seeds, and nuts such as raspberries, blueberries, chia seeds, poppy seeds, and toasted sunflower seeds. You could even add a scoop of protein powder to the batter if you’re trying to improve muscle strength.

These Fluffy Ricotta Pancakes with Blueberry Maple Syrup are topped with – you guessed it – blueberries and are made using ricotta, a healthy type of cheese that promotes muscle growth, lowers blood pressure, and reduces high cholesterol levels. Ricotta also makes your pancakes light and fluffy, so it’s a win-win.

You’ve probably guessed by now, but toppings are an important part of making pancakes healthy. And if you’re wondering if pancakes are healthy but you’re prone to loading up your breakfast with a mountain of whipped cream, Nutella, and Golden Syrup, the answer is most likely going to be no.

However, there’s a huge variety of healthier options to choose from. Essentially, there’s really nothing stopping you from topping your pancakes with whatever you want. Low-fat/dairy-free yoghurt, oats, granola, fruit, berries, nuts, peanut butter, almond butter, honey, seeds… the list is truly endless. You can seriously just load them up with your favourite healthy topping, et voilà. If you’re wondering if pancakes are healthy, you’ll be glad to find out that your choice of topping can help you to decide.

Pancakes can be adapted to fit into different diets. The ketogenic diet tends to be strictly no/low carb, so while your standard American-style pancake does tend to be high in carbohydrates, there are ways to reduce the carb content to follow a keto diet. Almond flour is a good low-carb substitute, or you could use ground almonds if you can’t get your hands on the flour. In terms of sugar content, you could use a granulated sweetener to get that sweet taste without using any refined sugar. You can also make pancakes that can be eaten as part of the paleo diet. These include purely plant-based ingredients such as almond flour, coconut flour, simple root starches, organic coconut sugar, and baking powder.

However, if you’re not too fussed about your pancake being low in carbohydrates, we would recommend trying out these Blueberry Pancakes or these Banana Pancakes. They might not necessarily be low in carbs, but we can guarantee that they’ll be absolutely delicious.

So, if you’re wondering if pancakes are healthy, it’s safe to say that they can be. While their relatively high fat and carb content can seem slightly daunting, it’s important to remember that everything can be eaten in moderation as part of a balanced diet. There are also loads of ways that you can adapt a regular pancake recipe to make it more healthy, including ingredient substitutions and pairing them with healthy toppings such as yoghurt, fruits, nuts, and oats.

And if you want to have a go at making pancakes but need a bit of a helping hand, have a read of this article about How to Make Pancakes.

What are the health benefits and drawbacks of pancakes?

Pancakes are a good source of riboflavin, calcium, and iron. However, they’re relatively low in protein and fibre and high in carbohydrates and sugars.

How can I make traditional pancakes healthier?

It’s fairly easy to make traditional pancakes a bit healthier. Most of the ingredients list can be substituted with healthier alternatives such as wholewheat flour, bananas, sweetener, oats and nuts.

Are there any low-carb or keto-friendly pancake options?

You can make low-carb pancakes by using almond flour instead of regular flour. These can be hard to get your hands on though, so ground almonds could be used as an alternative.

What are the best whole-grain flours for healthy pancakes?

Some wholegrain flours include barley, brown rice, buckwheat, corn, and quinoa.

Can pancakes fit into a gluten-free diet?

Gluten-free pancakes can be made using gluten-free flour. This is found in most supermarkets, so it shouldn’t be hard to get your hands on.

What healthy toppings can I use on pancakes?

There are loads of healthy topping options for your pancakes. These include low or reduced-fat yoghurt, granola, oats, protein powder, fruits, nuts, seeds, and more. Basically, you can top your pancakes with whatever you’d like.

How do sugar substitutes affect the healthiness of pancakes?

Substituting sugar with ingredients such as overripe bananas is a great way to improve the healthiness of your pancakes.

What are some protein-rich additions to pancakes?

Some protein-rich pancake additions include egg whites, protein powder, greek yoghurt, seeds, and nuts.

How can pancakes be included in a balanced breakfast?

Just make sure that you pair them with healthy toppings that are fairly low in carbohydrates, fats and sugars, and high in protein and fibre.

Can pancakes be part of a weight loss diet?

Pancakes can be part of a weight loss diet if you consider substituting ingredients for healthy options such as wholemeal flour, fruit and low-fat toppings.

Are pancakes suitable for a diabetic diet?

Pancakes can certainly be suitable for a diabetic diet. Just make sure that they are fairly low in carbs and sugar before you make them.