Milly Gaines
Pancakes are a breakfast staple, but they don't have to be reserved for a cheat day. You can easily make healthy, diet-friendly pancakes with simple, nutritious ingredients. These recipes are perfect for those watching their weight or maintaining a healthy lifestyle, without compromising on taste. With a few swaps and tricks, you can enjoy fluffy, delicious pancakes that are low-calorie, gluten-free, dairy-free, or packed with protein.
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What You'll Learn
Healthy pancake ingredients
When making pancakes as part of a weight-loss diet, it is important to use healthy, nutritionally dense ingredients. For example, instead of using regular flour, you can make pancakes with rolled oats or a combination of oat flour and whole wheat pastry flour. These plant-based pancakes are gluten-free and have an earthy, nutty flavor.
Another option is to use a gluten-free flour alternative, such as buckwheat flour, which also happens to be gluten-free. Buckwheat flour gives pancakes a delicious earthy, nutty flavor.
To add protein, moisture, and richness to your pancakes, you can use Greek yogurt. For dairy-free pancakes, you can substitute butter and heavy cream with coconut oil and almond milk.
If you're looking for a vegan option, flax can be used in place of eggs. Bananas can also be used to make pancakes, providing natural sweetness. Super ripe bananas with lots of brown spots are ideal.
To make your pancakes fluffy, you can add whipped egg whites to the batter.
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How to make the batter
To make the batter for a diet pancake, you will need both dry and wet ingredients.
For the dry ingredients, you will need all-purpose flour, which acts as the foundation of the batter. You will also need baking powder, which is a leavener that gives the pancakes a fluffy texture and helps them rise when exposed to heat. Sugar is another dry ingredient that you can add to sweeten the batter and enhance the browning of the pancakes. Lastly, a pinch of salt will enhance the overall flavour of the pancakes without making them taste salty.
For the wet ingredients, you will need milk, which adds moisture and helps create a smooth, pourable batter. You can use regular milk or dairy-free alternatives. Butter adds richness and flavour to the pancakes and also helps with browning. An egg will help bind the ingredients together and add moisture and richness to the batter. You can also add a splash of vanilla extract to your batter for extra flavour.
To make the batter, start by combining the dry ingredients in a large bowl and whisking them together. In a separate bowl, whisk together the wet ingredients. Create a well in the centre of the dry ingredients and pour in the milk mixture. Stir gently until just combined—a few small lumps are okay. If the batter seems too thick, you can add a splash more milk.
Your batter is now ready to be cooked into delicious, fluffy pancakes!
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Cooking method
To make healthy pancakes, you'll need a non-stick pan, a bowl or wide jug, and a whisk or spoon.
First, sift the flours into a bowl or wide jug and tip any bits in the sieve back into the bowl. Add the egg yolks and a splash of milk, then stir to form a thick paste. Gradually add the remaining milk, stirring as you do so to avoid lumps in the batter. If you're making banana oatmeal pancakes, you can use eggs, milk, and rolled oats instead of flour. Ripe bananas will give your pancakes a natural sweetness. For dairy-free pancakes, you can replace butter and cream with coconut oil and almond milk.
Next, heat your non-stick pan over medium heat. Pour in enough batter to make a pancake about 10 cm across. You can also use a 9x9-inch square pan for thicker pancakes. Cook for just under a minute, until bubbles begin to pop on the surface and the edges look dry. Carefully flip the pancake and cook for another minute or so, until browned on the other side. Repeat with the remaining batter, keeping the cooked pancakes warm.
Your diet pancakes are now ready to serve. You can top them with fresh berries, low-fat yogurt, or a spoonful of Greek yogurt for added protein.
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Healthy toppings
When it comes to healthy toppings, the sky is the limit! Here are some delicious and nutritious options that will not only taste great but also provide health benefits:
Fruits and Berries
Fresh berries like raspberries, blackberries, blueberries, and strawberries are always a great choice. They are rich in fibre and antioxidants, which are essential for good gut health. You can also roast strawberries or use frozen berries to make a syrup with a little honey. Other fruits like banana slices, roasted apples, peaches, and honeydew melon can also be used as toppings.
Dairy
A dollop of Greek yogurt on your pancakes can add incredible texture and protein. It can also be mixed with cocoa powder, almond butter, or a little maple syrup for extra flavour. For a tangy and gut-friendly twist, try drizzling kefir, a fermented dairy drink, over your pancakes.
Nuts and Nut Butter
Almond or peanut butter is a great source of healthy fats and protein. You can also spread a thin layer of cinnamon peanut butter or any other nut butter on your pancakes. Top it with some toasted nuts for an extra crunch.
Spices
A sprinkle of cinnamon on your pancakes can help ease digestive issues and add flavour. You can also try other spices like nutmeg, ginger, or pumpkin spice.
Superfoods
Ground flax seeds, also known as flax meal, can be easily sprinkled on top of your pancakes as they have a mild and nutty flavour. They are very nutritious and provide health benefits. Another option is to make your own chia seed jam by mixing chia seeds with mashed fruit like raspberries or strawberries.
Savoury Options
If you're looking for a savoury twist, try topping your pancakes with sautéed mushrooms or a small serving of kimchi or sauerkraut. These options add a tangy crunch and are rich in probiotics.
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How to store and reheat
Storing your diet pancakes is easy. First, allow them to cool to room temperature. Then, stack them on a plate with waxed paper between each pancake. Cover the stack with plastic wrap and store in the fridge for up to two days.
If you want to store your pancakes for longer, you can freeze them. Place your pancakes on a baking sheet or kitchen towel, making sure they are not touching, and put them in the freezer for 30 minutes. Once they are frozen, transfer them to a zip-top plastic freezer bag or another covered freezer-safe container. They will keep for one to three months.
When you are ready to enjoy your diet pancakes again, there are several reheating methods you can use:
- Oven: Preheat your oven to 350˚F and lay your pancakes out on a baking pan in a single layer. Cover them with foil and bake for about four to ten minutes, until warm and soft.
- Toaster: Place one pancake in each toaster slot and toast at a high setting.
- Skillet: Heat a dry cast-iron skillet on low heat. Place your pancakes in the skillet and heat until warmed, flipping to ensure even cooking.
- Microwave: Brush your pancakes with milk (and sugar or liqueur, if desired) and place them in the microwave. This method may result in soggier pancakes.
For frozen pancakes, you can thaw them overnight in the fridge before reheating, or place them straight in the toaster, skillet, or microwave and add 30-60 seconds to the cooking time.
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Frequently asked questions
You can make healthy pancakes with simple ingredients such as flour, eggs, and milk. For a healthier option, you can use gluten-free flour, such as oat flour or whole wheat pastry flour, and milk alternatives such as almond milk.
First, sift the flour into a bowl and add the egg yolks and a splash of milk. Stir this mixture into a thick paste and then add the rest of the milk gradually to avoid lumps in the batter.
Heat a non-stick pan to medium heat and pour in enough batter to make a pancake about 10 cm across. Cook for just under a minute until bubbles begin to pop on the surface and the edges look dry. Then, carefully flip the pancake and cook the other side.
You can make your pancakes fluffy by whipping the egg whites before adding them to the batter.
Fresh berries, low-fat yoghurt, and cinnamon are all tasty and healthy toppings for your pancakes.
