I often get questions from my nutrition clients and students about whether certain foods are healthy. One question that comes up a lot is whether pancakes are healthy, or not. So today, I’m going to answer this question as I would if a client or student were asking me! Let’s dive in.
First, you should know that I have an “all foods fit” approach. I refrain from using healthy/unhealthy or good/bad with my kids and clients. Instead, I use the words nutrient-rich or energy-rich to describe food. There are all kinds of reasons people choose to eat a particular food, including taste, context, health, emotion, and much more, that are all valid. I think what matters is that we know why we chose certain foods over others, and we look at not just one item but the meal overall.
So, let’s start with what pancakes are made from.
What are Pancakes Made From?
Traditional pancakes are made from:
- flour
- egg
- milk or buttermilk
- butter
- baking powder
- sugar
The largest ingredient by volume in this list and the biggest offender is flour. Typically all-purpose white refined flour is what is used in pancakes. Except for special occasions, you should make most of your WHOLE grains. That’s because whole grains have significantly more fiber, nutrients, and protein than refined grains made up of starch that quickly turns into sugar. Whole grains are nutrient-rich whereas refined grains are energy-rich only. So a quick swap of whole wheat flour in a traditional pancake recipe quickly adds more nutrients to pancakes, without drastically altering the flavor or texture, especially if you use whole wheat pastry flour.
And then, of course, you could also try one of the other billion “healthy flour alternatives” pancake recipes on the internet, such as almond flour, oat flour, coconut flour, and more. These alternatives tend to be very nutrient-dense, but caloric values vary widely.
Here are some of my favorite healthy pancake recipes from HH using alternative flours:
- Protein Powder Pancakes
- Oat Flour Pancakes
- Coconut Flour Pancakes
- Chocolate Coconut Flour Pancakes
- Healthy Sweet Potato Pancakes
- Sweet Potato Protein Pancakes
Or try these that don’t even contain flour at all:
- Egg White Pancake
- Single Serving Pumpkin Protein Pancake
- Easy Protein Pancake
- Blueberry Cottage Cheese Oatmeal Pancakes
- Carrot Cake Greek Yogurt Pancakes
- Gluten-Free Vegan Protein Pancakes
The rest of the pancake ingredients are healthy parts of a well-balanced diet, but they don’t make up much of the pancake by volume, see the nutrition facts.
What are the nutrition facts of pancakes?
1 (6-inch traditional pancake) – about the size of your palm
- Calories- 175
- Total Fat: 7g
- Total Carbohydrate: 22g
- Protein: 5g
Number one, nobody eats just one six-inch pancake. So multiply those numbers by at least 3, probably more like 6. But, let’s look at the numbers multiplied by 3.
- Calories- 575
- Total Fat: 21g
- Total Carbohydrate: 66g
- Protein: 15g
Number two, when I try to determine if something’s healthy, first I look at the ingredients, but second, I look at how it fits into a meal. The problem with pancakes is that traditional pancakes are made from refined flour (which turns into sugar quickly), and then we pour a ton of sugar in the form of pancake syrup or maple syrup on top. That ends up being a carb-heavy meal. There isn’t a ton of balance between protein and fat and carb.
The thing with carbs, especially refined starch and sugar, is that it causes a quick blood sugar spike followed by a dip. The dip makes you feel tired and makes you crave more sugar to rebound. The cycle then repeats. That’s why I recommend that if it’s a special occasion and you have traditional pancakes, eat 1-2 pancakes alongside some fat and protein like eggs. This creates a more balanced meal, preventing that huge spike and crash.
I don’t love “low calorie” syrups as they usually use artificial sweeteners. But you can try alternative toppings on your pancakes, such as nut butter or chia seed jam.
Final Takeaways – Are Pancakes Healthy?
Traditional pancakes are made with refined flour and sugar, then topped with more sugar in the form of syrup. This creates sugar and carb-heavy meal that creates blood sugar fluctuations that aren’t great for health in the short term or long term. For “everyday eating,” swap all-purpose flour with whole wheat flour to increase the nutrient density or try alternative recipes with nutrient-dense flour alternatives such as oat flour, coconut flour, or almond flour. Save traditional pancakes for special occasions. When you do have them, create a more balanced meal by reducing your portion of the pancakes and increasing other items on the plate, such as protein, healthy fat, and veggies.
And above all, whether you’re making traditional pancakes or a “healthy pancake” recipe, for the love of God, enjoy your food. You only live once.
You may also like:
- Are peanut butter and jelly sandwiches healthy?
- Do bananas have too much sugar?
- Grocery Shopping 101: Cooking Oils
- Grocery Shopping 101: Bread
- Grocery Shopping 101: Dairy
FAQs
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.
Are pancakes healthy to eat? ›
Final Takeaways – Are Pancakes Healthy? Traditional pancakes are made with refined flour and sugar, then topped with more sugar in the form of syrup. This creates sugar and carb-heavy meal that creates blood sugar fluctuations that aren't great for health in the short term or long term.
Are pancakes healthier than eggs? ›
Unless it's a whole-grain, nut-flecked, bursting-with-berries kind of pancake, I'd usually stick with eggs because they're more inherently nutritious and higher in protein than pancakes made with white flour. The protein will help keep you full longer.
Why are pancakes the best breakfast food? ›
Iodine, riboflavin, vitamin C, thiamine, vitamin B6, niacin, vitamin B12, magnesium, zinc, copper, and iron are also found in a pancake breakfast. Healthy Eating SF Gate notes that pancakes are a great source of iron, with wholewheat ones providing 3mg in one serving, which is up to 38 per cent of daily iron intake.
Is pancake junk food? ›
Pancakes: These are not healthy meals to start your day with. The fructose may cause sugar spike and will not keep you full long.
Are pancakes ok once a week? ›
Pancakes are a great breakfast option once in a while, but should not be eaten regularly. Pancakes and syrup are carb and sugar-heavy, which may cause you to wish for a nap! Better breakfast options will include eggs and whole grains.
Can I eat pancakes and still lose weight? ›
However, it does not mean that pancakes are off-limits for those wanting to shed some pounds. In order to effectively use pancakes in a weight loss plan, and to get the most out of them, it's important to make sure that you are consuming healthy pancakes made with minimal processed ingredients and healthier sugars.
Do athletes eat pancakes? ›
U.S., mountain biking. Haley Batten has a race-day favorite that she also eats before hard workouts: pancakes topped with bananas and maple syrup. They're a good source of carbohydrates, she said. She usually eats roughly two to three hours before training or competing.
What is the healthiest syrup for pancakes? ›
If you're looking for the healthiest syrup, you have a few options: Pure maple syrup is a natural form of sugar, as opposed to the corn syrup found in most pancake syrups. Maple syrup is delicious, and it also has health benefits: It contains antioxidants as well as minerals like magnesium and zinc.
What's healthier french toast or pancakes? ›
On one hand, the average plate of pancakes contains around 500 calories, 88 grams of carbohydrates, and 4 grams of saturated fat, while a similar-sized serving of French toast has around 990 calories, 120 grams of carbohydrates, and 18 grams of saturated fat. These numbers would appear to make pancakes the winner.
Regular pancakes are basically all bread, butter, and sugar, in other words: carbohydrates and fat. It's good to have carbs in the morning because they will help fuel your activity and a little fat (but not too much) doesn't hurt.
Can we eat pancakes daily? ›
If you can bear to give up your traditional pancakes, you can still enjoy them as part of a healthy eating plan. Most experts don't recommend cutting out all sugar, saturated fat, and refined grains from your diet. They just recommend cutting down on how often you consume them.
Are waffles better for you than pancakes? ›
On average waffles are 14% fat, versus pancakes, which are 10%. Waffles contain less sugar at 2%, while pancakes press it up with 15%. Waffles are in the lead over pancakes with higher calorie, cholesterol, and salt figures. So, waffles are more likely to kill you, and that gives them an extra point.
Is it OK to have pancakes for breakfast? ›
Pancakes can be a very calorie-dense and high-sugar breakfast, but they can also be a healthy option. Read on to learn what makes pancakes healthy and not so healthy and for some of my favorite recipes.
Can I eat pancakes while trying to lose weight? ›
However, it does not mean that pancakes are off-limits for those wanting to shed some pounds. In order to effectively use pancakes in a weight loss plan, and to get the most out of them, it's important to make sure that you are consuming healthy pancakes made with minimal processed ingredients and healthier sugars.
How many pancakes can I eat a day? ›
There's no definitive answer to this question since everyone's dietary needs are different. However, if you're looking for a general guideline, you could aim to eat pancakes a few times a week. Of course, you can always enjoy them more or less frequently depending on your personal preferences.
Are pancakes and maple syrup healthy? ›
Consumed in excess, sugar may be a leading cause of some of the world's biggest health problems, including obesity, type 2 diabetes and heart disease (3, 4 , 5 ). The fact that maple syrup contains some minerals is a very poor reason to eat it, given its high sugar content.