The pancakes have a great history. Archaeological evidence suggests that pancakes are the earliest cereal food eaten in prehistoric times.
Rebecca Rupp writes in National Geographic that Romans and Greeks ate pancakes sweetened with honey. The Elizabethans flavored the pancakes with rose water, spices, sherry, and apple.
In the US pancakes are staple breakfast food. The English associate pancakes with Shrove Tuesday or the Pancake Day. Pancakes are famous the world over, but it takes several forms and names. In this article, we will discuss ten healthy variations of pancakes.
Top Tips To Make Healthy Pancakes
- To make healthy pancakes use whole wheat flour. It contains 16 grams of fiber per cup compared to 3 grams of fiber in white flour.
- If you use skim milk, just drizzle a few drops of melted butter which will enrich the taste. Buttermilk is fat-free and adds a nice tanginess to the pancakes.
- You can add canola oil instead of butter because it is high in saturated fats.
- With pancake batter as your base, you can add flavorful ingredients without compromising the taste of the final pancakes. You can add one cup of flavoring ingredients for every 11/2 cup of flour in your recipe.
- Concentrate on your toppings- for a healthier twist try topping your pancakes with fruits or berries for added sweetness.
- Avoid overmixing; it will result in tough pancakes.
- Allow the batter to sit for 10-15 minutes without stirring. This step results in fluffy and tender pancakes.
- Do not press the pancakes; it will release the air that is inside it. After pouring the batter into the pan, cook until the edges are dry, and until you see bubbles on the surface. All it takes is 2 to 4 minutes.
- Flip and cook until golden brown on the other side for another 2 to 4 minutes more. You can reduce the heat as needed.
Healthy Pancake Recipes
1. Quinoa Pancakes
Officially declared by the FAO as “high nutritive value food,” the humble quinoa sits on your table as a delicious pancake. Quinoa is one of the most protein-rich foods we can eat and contains all the essential amino acids. This ancient grain is high in fiber and is gluten free.
It has a low glycemic index which is good for blood sugar control. Quinoa is high in iron and magnesium, helps in weight loss and has beneficial effects on metabolic health.
When you add cooked quinoa to regular buttermilk pancake batter. It results in thick, moist pancakes that's hefty but not heavy. Start your day in high gear with this sumptuous quinoa pancake breakfast.
After you’ve prepared the batter, pour it onto the hot griddle. Place 6 to 8 blueberries or several slices of banana or strawberries on each pancake. Cook till done and enjoy with maple syrup and butter.
If you’re short of time, you can prepare the pancakes a day ahead, freeze them and reheat it.
2. Fluffy Spelt Pancakes With Blueberry And Coconut Milk
Source: Eva In The Kitchen.Com
Eva made these pancakes as an experiment to use up the leftovers. But they turned out so good that these pancakes will get a spot on her weekend- breakfast shortlist.
She writes “they’re so fluffy and airy, combined with a very subtle coconut flavor and the sweetness of blueberries.”
Spelled has a history starting from the Bronze Age. Even the Biblical prophet Ezekiel talks about spelled in his book. Compared to wheat flour, Spelt flour is richer in many nutrients such as proteins and minerals.
Spelled is rich in niacin or vitamin B3. Niacin aids in energy metabolism, improve circulation and reduces cholesterol levels in the blood. Spelled is also rich in copper, iron, zinc, phosphorus and magnesium.
With its natural sweetness and creamy texture, coconut milk bubbles up with lots of nutrient goodness. It contains the beneficial fat lauric acid –a medium chain fatty acid that lowers cholesterol levels, improves blood pressure and prevents heart attack and stroke. It provides electrolytes and prevents fatigue.
You can substitute blueberries for banana, strawberry, raspberry, apple or pineapple. Just slice them and add to the batter. These fruits will taste divine with the coconut flavor, like a tropical surprise.
3. Hearty Oatmeal Pancakes
Oats are high in fiber, protein and low in fat. Oats increases your satiety levels and reduces bad cholesterol levels. Oats contains unique antioxidants called avenanthramide which help prevent free radicals from damaging LDL cholesterol and reduces the risk of cardiovascular disease. Hearty oatmeal pancakes are suitable for vegans.
- 1 cup oats flour
- 1 cup of milk or water
- One tsp vanilla extract
- One tsp maple syrup or honey
- ½ tsp baking powderA pinch of salt
- Place the rolled oats in food processor or blender.
- Pulse until coarse flour-like texture is achieved.
- Mix the baking powder and a pinch of salt.
- Blend the ingredients together.
- In a separate bowl combine milk, maple syrup, and vanilla extract.
- Combine wet and dry mixtures.
- Mix well to make the pancake batter.
- Add ¼ cup of water if the batter is too dry.
- Coat a nonstick pan with butter over medium-low heat.
- Measure about ¼ cup of batter for each pancake.
- Cook for about 2 minutes. Flip when the underside is slightly golden.
- Cook for 1-2 minutes until golden brown.
- Top it with strawberries and blueberries. Drizzle some maple syrup for extra sweetness.
4. Healthy Sweet Potato Pancakes
The orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene. Sweet potatoes are excellent sources of Vitamin A, Vitamin C, and manganese.
They contain iron and support a healthy immune system. Sweet potatoes help ward off cancer and protects against the effects of aging. Studies have shown that sweet potatoes reduce the risk of obesity, diabetes, and heart diseases, while promoting healthy complexion, increased energy, and overall lower weight.
- 1 cup sweet potato puree
- 1 cup oat flour
- Two large beaten eggs
- ½ cup of milk
- One tsp maple syrup/ honey
- One tsp vanilla extract½ tsp mixed spice
- ½ tsp baking powder
- A pinch of salt
- Mix the sweet potato puree, maple syrup, milk, beaten eggs and vanilla extract.
- Combine well.
- In a separate bowl mix oat flour, baking powder, spices, and salt.
- Combine the dry and wet mixtures. If the batter is too thick, add ¼ cup of water.
- Cook the pancakes under medium low heat using a nonstick pan.
- Top it with cucumber and smoked salmon and sprinkle with a little bit of parmesan cheese.
5. Carrot Cake Pancakes
Recipe – Myrecipes.Com
Sweet and brightly colored these cakey flapjacks feature a mildly spicy flavor. These light pancakes use low-fat buttermilk and a small dab of honey butter. Instead of the all-purpose flour, you can use the whole wheat flour and instead of buttermilk you can try Greek yogurt.
Throw in some flour, nuts, spices, buttermilk, and brown sugar and finely grated carrot. Make the pancakes and serve along with butter and honey.
Carrots are the most protective against cardiovascular diseases. Carrots are rich sources of antioxidants especially the beta-carotene. They improve your vision health and has anticancer benefits.
Ginger promotes digestion and reduces inflammation. Eggs are a great source of high-quality protein.
Try these healthy and nutritious pancakes and add your variations.
6. Whole Wheat Blueberry Pancakes
A healthy pancake recipe that is low in cholesterol and saturated fat. All it takes is 3 minutes to prepare and 6 minutes to cook. Mix the multigrain pancake mix, canola oil, soy milk and fresh blueberries. Pour the batter on nonstick girdle or skillet.
Cook over medium heat for 2 to 3 minutes. Flip the pancake and cook for additional 2-3 minutes. Drizzle some maple syrup and enjoy.
That’s not the end, blueberries boost your heart health, enhances cognitive abilities and has blood sugar and anti-cancer benefits.
Whole wheat blueberry pancakes are a delicious way to include blueberries in your daily diet.
7. Apple Pancakes
Perfect for those trying to lose weight, this pancake recipe is an adorable twist on the usual pancake recipe. Slice fresh apples and dip them in oatmeal pancake batter. The result- you take in more fiber, more fruit, and fewer calories just 57 per ring.
Apple fights the effects of aging of the brain and keeps Alzheimer disease at bay. The flavonol-rich apples help to curb all sorts of cancer. Apple boosts your heart health, reduce cholesterol and decrease the risk of diabetes.
Including apples in your diet prevents gallstones, neutralize irritable bowel syndrome and avert hemorrhoids. Apples detoxify the liver, boosts your immune system and prevents cataracts.
You can top these apple pancakes with golden raisins and sliced almonds. To step up the nutrition quotient, you can add any fresh fruit, chopped nuts, applesauce or a dollop of Greek yogurt.
8. Strawberry Protein Pancakes
Try these low-calorie adorable heart-shaped flapjacks for Mother’s day or Valentine’s Day. It is fun to draw the heart shaped pancakes freehand, but if you’re not comfortable, place a metal cookie cutter on the pan and fill it with batter for more precise shapes.
These pink protein pancakes are worth the try, and I bet your loved ones will ask for second helpings.
To make the strawberry cream sauce mix the pureed strawberries and Greek yogurt in a small bowl. You can serve these pink flapjacks along with strawberry cream sauce sprinkled with some chopped strawberries and dark chocolate.
Strawberries are the best fruit source of the vitamin C; they contain a whopping 47 milligrams of vitamin C in 100 grams of the fruit. Vitamin C enhances cardiovascular health. Regular intake of strawberries is associated with decreased risk of type 2 diabetes.
Strawberries have anticancer benefits, and they greatly improve your cognitive abilities. Packed with the power of protein powder, whole wheat flour, and soy milk these tasty pancakes prepares you for an active and energetic day.
9. Sticky Date Pancakes
Source: Healthy Home Cafe
Caroline, an accredited dietician, writes “a most decadent breakfast that truly is healthy. With lots of good healthy fibers from the dates, wholemeal flour, oats, ground linseeds and banana to feed your gut flora. Plus they fill you up for a long time”.
Dates are rich sources of iron and are highly beneficial for those who suffer from iron deficiency. They help to lower cholesterol are rich in protein and vitamins B1, B2, B3, and B5.
Dates are rich in selenium, copper, manganese and magnesium and all these nutrients promotes bone health and prevents osteoporosis. Dates are loaded with potassium and strengthens your nervous system. They improve your skin tone and assists in weight gain.
To serve these sticky pancakes top it with yogurt and walnuts or extra dates if desired.
10. Vegan Chia Seed Pancakes
Source: Running On Real Food
Deryn is so in love with these pancakes that she writes “I’m a huge fan of chia pudding for breakfast because it’s just so convenient and delicious. My favorite variety lately is made with oats, peanut butter, and a wee bit of maple syrup, almond milk, and banana. It’s sweet and salty and so delicious. Since I love chia just so damn much, and I have new found love of pancakes, I thought, why not combine the two? It was another pancake success if I do say so myself. Until next weekend, you delicious pancakes you”.
You can make slight modifications to make it healthier by adding whole wheat flour instead of all-purpose flour. Chia seeds are among the healthiest foods on the planet. They are rich in omega three fatty acids. Due to its high fiber and protein content chia seeds help you to lose weight.
They are loaded with antioxidants and can deliver a massive amount of nutrients with very few calories.
Almond milk which is also a part of this recipe contains no cholesterol or lactose. It is good for your kidney health. Almond milk contains plenty of vitamin E, and it helps in repairing damaged skin.
These delicious vegan chia seed pancakes are perfect for your post workout meal which is extremely important for overall fitness goals.
Pancakes have always been a favorite not only among kids but also among adults. It's easy to make and it can be combined with healthy ingredients as listed above. It can even be considered a treat at times.
These are great healthy handpicked pancake recipes. Bookmark this page and relish all the pancake variations discussed above.