Making Healthy Pancakes- A Round Up Post
Many parents struggle to find items that their child will eat for breakfast. When I work with families many tell how hard it is to find breakfast foods that kids will eat and foods that parents view as good choices.
I know I struggle with this as a parent. My two boys do not agree on breakfast foods except for pancakes. Therefore, I make a variation of pancakes weekly. I recently had another parent tell me that pancakes were not healthy. While I agree that if pancakes are floating in a pool of syrup and slathered with butter the health grade decreases, they can also be part of a healthy breakfast rotation.
Pancakes are easy to modify with whole grains, increased protein, and mix-ins like fruits and vegetables. There are also other toppings that can be enjoyed on pancakes like yogurt and nut butter. Pancakes are also easy to make appropriate for those that need gluten free, dairy free, egg free, or nut free foods.
To help you see the possibility that lies ahead with pancakes I have a list of ideas from other dietitians that I have rounded up for you.
Many pancake recipes can be made to be a good source of whole grains by substituting all-purpose flour with whole wheat or whole grain flour. I prefer to use whole wheat white flour when making pancakes. A diet rich in whole grains provides increased fiber, which can help with digestion. Whole grains are also thought to help manage high cholesterol and high blood pressure. Here are links to whole grain pancake recipes.
Mini whole wheat banana pancakes stacks by Sarah Pflugradt from the Slubrious RD are sure to be a hit with kids.
This recipe for whole grain pancakes from Marie Westberg Adams with Halsa Nutrition explains how to substitute other flours.
A pancake muffin recipe from Jill Castle with The Nourished Child is a great way to make pancakes a grab and go breakfast.
Laura Lomax from Greens and Grains offers Fluffy Oats and Applesauce Pancakes to show using oats as a way of increasing the whole grains (these pancakes are also egg free).
Toby Amidor Nutrition must know that kids will like foods with chocolate chips. Therefore, I am sure her recipe for Whole-Grain Banana Chocolate Chip pancakes will be a welcome addition to any breakfast rotation.
Increased Protein Pancakes
There are various ways one can increase the protein content of pancakes to make it a filling breakfast to send your kids off to school for the day. Some ideas to increase the protein content include substituting cottage cheese of greek yogurt for some or all of the milk, adding a protein powder, and using ground nuts or nut butter in the batter.
Peanut Butter Protein Pancakes come from the kitchen of Brittany Poulson at Your Choice Nutrition. I bet peanut butter fans will like this recipe.
Berries are a great pancake topping for gluten free protein pancakes from Lara Clevenger.
Cottage cheese is used in the Cottage Cheese Protein Pancakes by Chrissy Carroll from Snacking in Sneakers.
Many individuals and families are choosing to become vegetarian or vegan for either environmental reasons, animal rights concerns, and/or health reasons. Pancakes are very easy to make vegan, plus when a food is vegan it is dairy free and egg free, which can accommodate some that have these common allergies.
Lexie Staten of Wholly Plants has created a vegan chocolate pancake for all to love.
Melanie Finn of Nutritious Eats offers a vegan blueberry pancake recipe along with meal planning tips.
With fall approaching vegan apple cinnamon pancakes from Pamela Fergusson will make a great fall breakfast for your family.
Sharon Palmer, the plant based RD, is known for her ability to make beautiful vegan meals and her recipe for buckwheat pancakes with gingered peaches will be a hit.
Added Fruits and Veggies
There are many ways that fruits and vegetables can be added to pancakes. I do not recommend hiding these items in the pancakes, but making it known that it is another way that fruits and vegetable can be enjoyed and sometimes we enjoy fruits and vegetables in different ways.
Liz Weiss from Liz's Healthy Table offers a pumpkin maple pancake recipe that will please young and old.
Rebecca Clyde of Nourish Nutrition uses a whole grain pancake mix as a base for her recipe for Bananas Foster Pancakes that will be sure to please.
Holly Grainger of Cleverful Living included 1 1/2 cups of carrots in her recipe for mini-carrot cake pancakes and kids will enjoy the small size of these pancakes.
Spinach can go in pancakes according to Brittany Poulson of Your choice Nutrition with her recipe for Green Pancakes.
Butternut squash has already started appearing at farmer's markets and using it to make roasted butternut squash pancakes from Julie Lichtman of Sweat and Glow would be a great idea.
About 1% of the population has celiac disease, which is when a person is unable to have gluten (the protein in wheat). Many individuals with celiac disease appreciate a good pancake recipe. There are many dietitians that are now featuring gluten free recipes to help those that need to avoid gluten and those that desire to avoid it.
Diane Norwood of The Wandering RD has created a gluten free recipe for easy pumpkin spice pancakes that I am sure many will enjoy.
Kaleigh McMordie of the Lively Table has used a no sugar added yogurt to create a gluten free recipe for banana chai blender pancakes.
Ea Stewart offers a unique recipe for gluten free gingerbread pancakes that are delicious anytime of year.
Kellie Shallal of the Hungry Hobby uses coconut flour in gluten free pancakes.