Pancakes are one of the most popular breakfasts in America. They can also be one of the most caloric. But if done right, they can actually be good for you. First you need to start with the right ingredients: Use flour with benefits, such as whole-wheat pastry, garbanzo bean and coconut flour, and include other nutrient-rich ingredients, such as Greek yogurt, fruits and nuts. Consider savory pancake recipes rather than solely sweet versions. And try drizzling them with coconut nectar or pure maple syrup rather than typical table syrup. Here are 10 good-for-you, great-tasting pancakes that you can whip up and serve any time.
1 PROTEIN PANCAKES
Move over, protein drink! Protein-packed pancakes provide a more satisfying way to pump up this muscle-friendly nutrient in the morning. This recipe offers protein in not one, but five ways: eggs, egg whites, garbanzo bean flour, hemp protein powder and hemp seeds! The protein provided by both eggs and hemp seeds is considered to be of high quality. Though the pancakes are loaded with hearty ingredients, you’ll be pleasantly surprised by the naturally sweet taste, thanks to bananas, vanilla and almond extracts, cinnamon, and the actual caramelization (browning) of the pancakes. To complete them, drizzle with a little pure maple syrup and sprinkle with fresh seasonal fruit.
2 LEMON-CHIA VEGAN PANCAKES
Chia seeds are so cool. They contain heart-healthful omega-3s and can act as egg replacers in recipes. That’s their mission in this lemony, vegan pancake recipe. You’ll first need to allow them to gel by soaking the seeds in the recipe’s liquids for 15 minutes. When making the pancakes, wait until the first side is fully cooked before flipping — which is how to make pancakes properly anyway. The fluffy, moist result may surprise you, especially if you haven’t used chia seeds before. Just simmer a mixture of blueberries and blueberry jam and serve over the warm pancakes. Sprinkle with lemon zest too.
3 SAVORY SPINACH, TOMATO AND GOAT CHEESE PANCAKES
Getting veggies and other healthful plant-based benefits at breakfast time can seem challenging for some, but not when you have this recipe in hand. These pancakes feature garbanzo bean (chickpea) flour, oats, spinach and grape tomatoes. They offer a savory way to start (or end) the day — and a flavorful way to fill up on fiber. A sprinkling of goat cheese adds a hint of lusciousness. Instead of drizzling with syrup, you’ll generously squirt these with fresh lemon juice. While you’re at it, grate a little lemon zest on top for extra zing and limonene, which is a cancer-protective oil found naturally in citrus peel.
4 SUNNY-SIDE-UP SCALLION PANCAKES
Don’t worry if it’s too early for your brain to decide between eggs or pancakes for breakfast: You can have both! Here you’ll enjoy two large whole-grain pancakes made savory with scallions. Then you’ll top your pancake stack with an egg prepared any which way, such as sunny-side up. There’s no need for syrup — the egg provides the succulent balance you need, not to mention all of the nutrients packed into the yolk, including eye-healthful lutein and zeaxanthin. For added appeal, sprinkle with lemon zest and extra sliced scallions. Got a heartier appetite? Prepare additional eggs and serve pancakes and eggs in layers.
5 GREEK YOGURT PANCAKES WITH STRAWBERRIES
Everything is done light and so right with this healthier take on traditional pancakes. Whole-wheat pastry flour replaces all-purpose white flour; nonfat plain Greek yogurt and no-sugar-added applesauce replaces the combination of sugar, butter and buttermilk. That means no added fat or sugar from these swaps. The result is a perfectly moist pancake with just enough fluffiness. Flavor is boosted with pure vanilla extract and a vibrant strawberry topping. It’s ideal to use frozen strawberries instead of fresh ones to take advantage of the juices from the thawed strawberries. Top with a dollop of vanilla Greek yogurt.