Overview for the healthy pancake recipe article with 5 delicious recipes!
Healthy pancake recipe requests are coming at me right and left. Why? Pancakes are one of the most popular breakfast foods in America.
They speak to the child within us who could eat pancakes until we burst without fear of any repercussions.
Pancakes are flat, round and thin wheat-based cakes cooked on griddles. Pancakes are usually topped with jams, syrups, fruits or things like eggs or meats.
Pancakes have recently become popular as an “anytime food choice” with McD’s and others serving their all day breakfasts.
But please, gang-don’t go for this junk. Take some time and use one of my healthy pancake recipe items here and do it yourself. Don’t sabotage your whole anti-inflammatory diet plan!
Eating three large pancakes with syrup, butter and whipped cream ALA “The Pancake House” or IHOP is just plain too many calories and fat at one sitting….for one week, if you ask me! Pancakes are not high in protein unless you use a higher protein healthy pancake recipe.
When you add maple syrup, you are getting huge shot of calories and inflammatory sugar.
However, a breakfast (or lunch!) of two medium healthy pancake recipe pancakes with a tablespoon of syrup after a workout can add to your quest for more lean body mass without enlarging the size of your fat cells. Reducing the fat and calories in a pancake is done by making pancakes from scratch instead of from a mix.
Why healthy pancake recipes ?
Many varieties of our healthy pancake recipe (s) provide plenty of essential nutrients.
However, if you eat restaurant pancakes, they will be high in calories from fat and sugar.
You can make more nutritious versions of pancakes at home with less sugar and fat with our healthy pancake recipe (s).
If you are trying to lose weight don’t be eating these pancakes every day!
Try adding some acetyl-l-carnitine to your supplement regimen- benefits of acetyl-l-carnitine include more energy and more muscle mass.
Health Benefits of Pancakes:
Pancakes are a good source of riboflavin. Riboflavin is a B vitamin that helps your mitochondrial cells to produce (ATP) energy.
Riboflavin also uses the amino acid tryptophan to make another B vitamin called niacin.
Tryptophan and its metabolites (most noteably seratonin) regulate appetite, quality of sleep ( need help falling asleep might mean you need seratonin) and even perception of degree of pain.
And then there’s the mineral manganese. Over 1/3 of the manganese you need every day is found in one of our healthy pancakes recipe pancakes.
Manganese is part of many enzymes, some of which helps you metabolize energy from the food you eat. Manganese is also needed for bone formation.
Phosphorus is found in whole wheat products like pancakes and is an essential part of your teeth and bones.
It is also one of the main regulators of energy metabolism in organs, and helps generate energy in every cell via ATP production. A serving of pancakes is a good source of calcium and phosphorus, with 18- 20 percent of the daily recommended intake, respectively. This makes pancakes a smart option for boosting bone strength and your body’s ability to make RNA and DNA.
Health benefits of our healthy pancake recipe (s):
First, pancakes can be made with whole grains like whole-wheat flour, which will add heart-healthy filling fiber. Or, if you’re a fan of my diet plan which says to stay away from gluten or you have “gluten issues” you can use a gluten free all-purpose flour. Secondly, you can add healthy toppings, rather than sugar-laden syrups. Topping suggestions include fruits and chopped nuts to to boost vitamins, protein, healthy fats and fiber. These toppings will increase your “satiety factor”, rather than sabotage it, which is what the commercially available pancakes do.
Our healthy pancake recipes encourage experimentation.
You can add mashed, grated or chopped fruits or certain vegetables to your pancake batter to add vitamins and minerals as well as flavor.
Good additions include organic blueberries, apples, bananas, cranberries, pineapple, zucchini, and raisins.
Orange vegetables and fruits such as pumpkin, carrots and sweet potatoes, are good sources of nutrients called carotenoids.
These are thought to be the most potent of all of the anti-oxidant vitamins. Anti-oxidants in enough quantities will lower your risk for cancer, heart disease and Alzheimer’s. Blueberries contain anthocyanins, which may lower your risk for heart disease, stroke and definitely for Alzheimer’s. Bananas and raisins are good sources of potassium.
Healthy pancake recipe #1
Gluten-free buttermilk pancakes:
2 cups sifted gluten free all-purpose flour (recommend sprouted rice based blend)
1 teaspoon baking soda
1 teaspoon sea salt
2 teaspoons brown sugar
2 eggs, slightly beaten
2 cups buttermilk
2 tablespoons coconut oil
1 teaspoon pure vanilla extract
- Sift flour, and measure out 2 cups of sifted flour and place in a large bowl.
- Whisk baking soda, salt and brown sugar into flour.
- In a separate bowl, whisk together eggs, buttermilk, coconut oil and vanilla extract.
- Pour wet ingredients into dry ingredients and stir just until combined.
- Ladle ¼ cup of batter per pancake onto hot lightly greased griddle.
- Cook pancake until it bubbles on one side, and flip.
- Cook until browned on other side.
- To freeze leftover pancakes, line baking sheet with parchment paper and place on sheet individually and place in freezer until slightly frozen and transfer to freeze safe ziploc bag.
Healthy pancake recipe #2
Paleo diet Sweet Potato Pancakes with Cinnamon Apples:
16 oz. sweet potatoes (about 4)
1/2 cup coconut flour
1 tsp. cinnamon
1 tsp. baking powder
1 tsp. sea salt
1 Tbs. agave nectar
1 tsp. vanilla extract
Coconut oil for cooking
1 Granny Smith (or your favorite) organic apple
2 Tbs. grass-fed butter
1 tsp. cinnamon (more if you love it)
- Peel sweet potatoes and chop into 1″ cubes. Place in a pot of boiling water with a half Tbs. of sea salt and bowl until soft (~15 minutes). Drain.
- While sweet potatoes are cooking, make your pancake topping.
- Peel apple and dice into small pieces. Saute over medium heat with butter and cinnamon until softened. Set aside.
- Combine coconut flour, cinnamon, baking powder, and salt in a small bowl. Whisk well to combine, and set aside.
- Puree cooked sweet potatoes in food processor until smooth. Add eggs, vanilla, and agave nectar to sweet potatoes and pulse to mix.
- Add dry ingredients to potato mixture and combine… your mixture should be fairly liquid-y.
- Heat a griddle and melt a dab of coconut oil. Fry up individual pancakes, flipping when the edges are dry/cooked and you see air bubbles releasing through the tops.
- Be careful not to scorch the pancakes-you may need to lower your heat a bit if the insides of your pancakes aren’t cooking.
- Top pancakes with your apple mixture and enjoy!
Healthy pancake recipe #3
Paleo Blueberry Banana Pancakes:
3 organic egg whites, beaten
1 Tbsp almond butter
½ tsp cinnamon
- Preheat pan on medium with coconut oil.
- Combine egg whites, bananas, blueberries, and almond butter and mix well.
- Grease pain with coconut oil.
- ladle with ¼ cup and pour into pan, cover with lid and cook for 2-3 min.
- Flip pancake and brown other side.
- Sprinkle with cinnamon and Enjoy!
Healthy pancake recipe #4
Paleo banana chocolate pancakes:
½ cup of sunbutter
½ cup of coconut flour
1 medium ripe banana
½ cup of water
2 large eggs
½ teaspoon vanilla
1 Tablespoon dark unsweetened cocoa powder
¼ teaspoon sea salt
½ teaspoon of baking soda
1 Tablespoon of coconut oil to grease the pan
- Place all the ingredients in a blender or food processor and mix until smooth.
- Place ½ teaspoon of coconut oil in the pan to grease the pan.
- This batter is super thick so use a spoon to help pour out a 4″ round. Shake the pan lightly to thin the batter in the pan.
- Cook on one side for roughly 3 – 4 minutes and flip when the edges turn dark brown.
- Repeat until your batter is gone.
Healthy pancake recipe #5
Zucchini and sweet potatoes
1 medium sized zucchini, grated
2 medium sized sweet potatoes, peeled and grated (we used Japanese white sweet potatoes)
8 whole eggs
¾ cup almond flour
¼ cup shredded coconut-note-get it on Amazon or a good health food store-not from the grocery store-that stuff is poison!
1 teaspoon sea salt
1 teaspoon cracked black pepper
1 teaspoon dried basil
1 tablespoon butter
- Peel and grate your sweet potatoes.
- Grate your zucchini and mix in with sweet potatoes.
- Beat the eggs together in a separate bowl.
- Add the eggs to the zucchini and sweet potatoes.
- Add the almond flour, coconut and spices.
- Use 1 table spoon of coconut oil to grease pan.
- Heat pan on medium.
- Take a ladle-sized amount of the pancake mixture and cook about 2-3 minutes per side
Make sure to watch your portion sizes. Even with these healthy pancakes recipe version, if you are eating pancakes, in general- the fat and calories can add up quickly.
Making your pancakes more flavorful limits the need to add extra toppings on your pancakes with syrup or butter.
For example, pumpkin pie spices make such flavorful pancakes that you can eat them plain without any added toppings.
If you chose to still add topping to your pancakes, consider using fruit, either pureed into a sauce of chopped.
If you find that plain fruit is not sweet enough, you can add a small amount of stevia to the puree.
It will be a healthier option than butter or syrup, that’s for sure! And remember no matter how much you love our healthy pancakes recipes don’t eat them more than once a day or you’ll exceed your carbs limit in no time. The new way to eat is to increase healthy fats and lower the carbs.