api.setContext({“unitName”:”/176986657/bbcgoodfood.com/health/healthy-food-guides”,”headerBidder”:”prebid”,”headerBidderUrl”:”//micro.rubiconproject.com/prebid/dynamic/7959.js”,”headerBidderTimeout”:3500,”adRefresh”:{“enabled”:false,”excludedOrderIds”:[2754193328,2728546557,2777270073,476475177,2740501331],”durationInView”:17,”percentageInView”:50},”targets”:{“configuration”:”live”,”cat”:[“health”,”healthy-food-guides”],”channel”:”health”,”format”:”standard”,”pageid”:”934472″,”primary_cat”:”healthy-food-guides”,”subcat”:”article”,”posttag”:[“easy-pancakes”,”healthy-breakfast-recipes”,”healthy-pancakes”,”pancake-day”]},”lazyLoading”:{“enabled”:false,”renderMarginPercent”:35,”mobileScaling”:0},”stitcher”:{“disableAllAdvertising”:false},”enableAdvertBeforeBodyOfContent”:{“article”:false,”recipe”:false},”nativeAdvertiser”:”nova”,”promoPlacementId”:””,”permutiveConfig”:{“permutiveProjectId”:”99db7a95-b06a-4ea9-857c-f73ba0a25c19″,”permutiveApiKey”:”db07e0f0-8bb8-46c8-b714-291f2768d746″,”permutiveDomain”:”permutive.bbcgoodfood.com”,”permutiveModel”:{“category”:[“health”,”healthy-food-guides”],”subcategory”:[“article”],”channel”:”health”,”title”:”Are pancakes healthy?”,”article”:{“id”:”934472″,”description”:”Find out how to make pancakes healthy by switching up your toppings, sweeteners and flour”,”type”:”article”,”author”:”Kerry Torrens – Nutritionist”,”tags”:[“easy pancakes”,”Healthy breakfast recipes”,”healthy pancakes”,”Pancake day”]}}},”suppressionOptions”:{“@type”:”Suppression”,”@id”:”/v5/.well-known/genid/9252d6a5321961d0cbaa”,”disableAboveFooter”:false,”disableAdsOnPictures”:false,”disableAllAds”:false,”disableBelowHeader”:false,”disableBurdaffiInText”:false,”disableBurdaffiWidgets”:false,”disableEdiplayerAds”:false,”disableEdiplayerAutoplay”:false,”disableEdiplayerInjection”:false,”disableEdiplayerPlaylist”:false,”disableInTextAds”:false,”disableOutbrain”:false,”disableRelatedContent”:false,”disableRtbAds”:false,”disableSkimlinks”:false,”disableStickyMobileBanner”:false,”hidePromoLogoInHeader”:false,”limitInTextAds”:false,”adultContent”:false},”mantis”:{“categories”:{“iab”:[{“id”:217,”score”:0.994715},{“id”:210,”score”:0.994319},{“id”:214,”score”:0.942324}],”mantis”:[{“label”:”food_drink”,”score”:0.994715},{“label”:”desserts_baking”,”score”:0.994715},{“label”:”food”,”score”:0.994319},{“label”:”cuisines”,”score”:0.942324},{“label”:”salads”,”score”:0.867671},{“label”:”grains_pasta”,”score”:0.860777},{“label”:”breakfast_foods”,”score”:0.816119},{“label”:”condiments_dressings”,”score”:0.79951},{“label”:”health_lowfat_cooking”,”score”:0.719138},{“label”:”easter”,”score”:0.444069},{“label”:”xmas”,”score”:0.994715},{“label”:”halloween”,”score”:0.994715},{“label”:”healthy_meals”,”score”:0.410791},{“label”:”desserts_baking”,”score”:0.994715},{“label”:”comfort_food”,”score”:0.571579},{“label”:”quick_easy”,”score”:0.632863},{“label”:”bike_nutrition”,”score”:0.994715}],”watson”:[{“label”:”/food and drink/desserts and baking”,”score”:0.994715},{“label”:”/food and drink/food”,”score”:0.994319},{“label”:”/food and drink/cuisines”,”score”:0.942324},{“label”:”/food and drink/food/salads”,”score”:0.867671},{“label”:”/food and drink/food/grains and pasta”,”score”:0.860777},{“label”:”/food and drink/food/breakfast foods”,”score”:0.816119},{“label”:”/food and drink/food/condiments and dressings”,”score”:0.79951},{“label”:”/food and drink/health and low-fat cooking”,”score”:0.719138}]},”concepts”:[{“text”:”Pancake”},{“text”:”Flour”},{“text”:”Blueberry”},{“text”:”Wheat”},{“text”:”Honey”},{“text”:”Milk”},{“text”:”Yogurt”},{“text”:”Yeast”},{“text”:”Calcium”},{“text”:”Saturated fat”}],”entities”:[{“text”:”Staffordshire oatcakes”,”type”:”Organization”},{“text”:”five-a-day”,”type”:”Duration”},{“text”:”three”,”type”:”Number”},{“text”:”0.7″,”type”:”Number”}],”keywords”:[{“text”:”Scotch pancake”},{“text”:”fluffy pancakes”},{“text”:”easy raspberry coulis”},{“text”:”French add butter”},{“text”:”source of protein”},{“text”:”pancakes”},{“text”:”health credentials”},{“text”:”added sugar”},{“text”:”pancake batter”},{“text”:”easy boost”}],”sentiment”:”veryPositive”,”emotion”:{“anger”:{“level”:”low”,”value”:0.040294},”disgust”:{“level”:”low”,”value”:0.044246},”fear”:{“level”:”low”,”value”:0.031353},”joy”:{“level”:”high”,”value”:0.642722},”sadness”:{“level”:”low”,”value”:0.171262}},”ratings”:[{“customer”:”Default”,”rating”:”GREEN”},{“customer”:”COVIDSafe”,”rating”:”GREEN”},{“customer”:”Volkswagen”,”rating”:”GREEN”},{“customer”:”SCD”,”rating”:”RED”},{“customer”:”MFM_Milk”,”rating”:”GREEN”},{“customer”:”MFM_Pregnancy”,”rating”:”GREEN”},{“customer”:”MFM_Serious_Illness”,”rating”:”GREEN”},{“customer”:”MFM_Getting_Pregnant”,”rating”:”GREEN”},{“customer”:”NestleBrands”,”rating”:”GREEN”},{“customer”:”Nestle”,”rating”:”GREEN”},{“customer”:”Omnicomdv”,”rating”:”GREEN”},{“customer”:”Diageo”,”rating”:”RED”},{“customer”:”Uber”,”rating”:”GREEN”},{“customer”:”Govtdv”,”rating”:”GREEN”},{“customer”:”Heineken”,”rating”:”RED”},{“customer”:”JandJ”,”rating”:”GREEN”},{“customer”:”Magna”,”rating”:”GREEN”},{“customer”:”TSB”,”rating”:”GREEN”},{“customer”:”LNERdv”,”rating”:”GREEN”},{“customer”:”Facebook_aden”,”rating”:”GREEN”},{“customer”:”strict_queen_BS”,”rating”:”GREEN”},{“customer”:”sky”,”rating”:”GREEN”},{“customer”:”microsoft”,”rating”:”GREEN”},{“customer”:”AgencyMasterBS”,”rating”:”GREEN”}]}}));]]>
What are pancakes?
With just three ingredients – milk, flour and eggs, whisked to a batter and cooked in a hot pan, you’d be forgiven for thinking pancakes were a simple dish. They actually offer endless versatility – from sweet to savoury, thin to thick. Recipes vary by region, from the Scotch pancake or drop scone to Staffordshire oatcakes, a version made with wholemeal flour, oatmeal, water and yeast.
api.addSlot({“key”:”inline”,”index”:”1″,”searchTerm”:null,”fullSearchTerm”:null}));]]>
Over the channel, the French add butter or oil and sometimes sugar to their batter to create a thin crêpe, whilst the Americans go all out for thick and fluffy pancakes.
Next, see all our pancake recipes, read 10 ways to make your Pancake Day free-from, get inspired with these healthy pancake recipes and have a look at our healthy breakfast recipes.
Are pancakes healthy?
With so many different takes on this popular dish it’s clear that the health credentials will vary widely, but the three base ingredients offer a source of protein from the eggs and milk, along with fuelling carbs from the flour. Really, it’s what you add to your pancake batter or as a topping that will make all the difference. Choose wisely and pancakes could be on the healthier side.
For example, by combining wholegrain with white flour, you will get an extra hit of fibre as well as B vitamins. Give it a try with our buckwheat American pancakes or dairy-free banana oat pancakes. Alternatively, add veg to contribute to your five-a-day, we love kimchi pancakes and vibrant spinach pancakes. Swapping out whole fat dairy for lower fat options, like the skimmed milk in our healthy pancakes will also help by keeping fat levels down.
Toppings can make or break the health credentials of a pancake – opt for fruit like blueberries, creamy yogurt as well as nut butter to up the good fats.
Nutritional profile of pancakes
(Savoury, made with semi-skimmed milk)
Pancake sizes vary by recipe, these figures are presented per 60g cooked weight:
• 122kcal
• 5.0g fat
• 1.2g sat fat
• 16g carbs
• 2.3g sugar
• 0.7g fibre
• 4.1g protein
A basic pancake, made with semi-skimmed milk, can be a useful source of protein, and contribute small amounts of vitamins A and D as well as the mineral, calcium.
Healthy pancake toppings
Put down the sugar-laden maple syrup – try these healthier options instead.
Blueberries are a classic to serve with American pancakes, we love these fluffy almond pancakes with blueberry ripple yogurt.
With little fresh produce in season for pancake day, roasted rhubarb makes a great addition, serve warm with a dollop of yogurt.
Make this super easy raspberry coulis for a sweet, tart topping.
Our chocolate, raspberry and pistachio pancakes might be a treat, but at least you’ll get good fats from the nuts and nut butter.
If you prefer to skip the sweet, try these savoury vegan pancakes topped with a herby spread, tomatoes and mushrooms, they make a delicious brunch.
Adapting pancakes for your diet
It’s easy to adapt a basic pancake recipe to suit most dietary needs. Check out our gluten-free pancakes and our vegan strawberry pancakes which are packed with plant-based sweetness. For a savoury option, our crisp golden socca pancakes with hummus and lemony onions are hard to beat. Need a dairy-free or egg-free pancake? Look no further than our coconut and banana pancakes.
How to make high-protein pancakes
Although pancakes are heavy on the carbs, there are ways to boost the protein, for example add nuts or nut butter – we love our almond flour pancakes which also happen to be gluten-free. Alternatively, add a scoop or two of protein powder for an easy boost – check out our protein pancakes with banana and easy protein pancakes.
What about keto pancakes?
It’s not easy to make pancakes work for a keto diet but using an alternative to wheat flour can be a great starting point, check out our coconut flour pancakes or our keto pancakes and then choose your toppings wisely.
Check out the best low-carb fruits for topping ideas.
Low-sugar pancake recipes
Although pancakes are often sprinkled with sugar or served with lashings of syrup, they needn’t be sugar loaded. Use our easy pancakes as a low sugar base or for a delicious natural sweetness add pumpkin to our healthy pumpkin pancakes. That said, you’d never know we’d been light on the added sugar in these decadent American blueberry pancakes.
Make use of leftovers
Pancakes are the perfect vehicle for elevating your leftovers – try our leftover porridge pancakes, sourdough pancakes and even mashed potato pancakes – yes, really!
Overall, are pancakes healthy?
The good news is, pancakes can be a nutritious and healthy option. To make yours wholesome and delicious, opt for wholegrain flour instead of only white, refined flour, use naturally sweet ingredients in the batter or as your toppings and serve with protein-rich extras such as nuts, yogurt or eggs.
Enjoyed this? Now try
Watch how to make perfect pancakes every time
Is honey good for you?
Best flour substitutions
Health benefits of blueberries
Check out our review of the best pancake pans
This article was last updated by Kerry Torrens January 2025.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_
api.addSlot({“key”:”inline”,”index”:”3″,”searchTerm”:null,”fullSearchTerm”:null}));]]>
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
