Pancake Day has arrived! And we can't wait to get cooking. While many of us love the traditional batter, you can actually make a load of healthier variations too and all of them are still completely delicious.
With that in mind, the time is nigh to dust off frying pans and choose your poison. So, take my hand and walk with me on a tour of 2022's best healthy(ish) pancake recipes. From protein pancake recipes, to oat-based and banana-based pancakes, these have all the indulgence you deserve...
Protein Pancake Recipes
1. Umami Pancakes by Yondu
Let’s start with a show stopper, shall we? South Korean brand Yondu have designed a recipe brimming with veggies and bringing an ingenious Mexican twist to proceedings, Yondu’s umami sauce is 100% plant based, triple fermented, and makes every dish taste like it loves you. Check out the recipe below, which uses normal flour – if you’re using gluten free, just make sure you measure out 100g (rather than 125g).
10g baking powder (2 teaspoons)
150ml oat milk
2 tablespoons Yondu Vegetable Umami
1 small carrot, peeled and shredded (50g) 1⁄2 small courgette, shredded (70g)
30g fresh spinach, chopped
20g sunflower seeds (2 tablespoons) Black pepper and olive oil
- In a bowl, combine flour, baking powder, oat milk and Yondu and stir until smooth. It will look a little thick, but don’t worry.
- Add shredded carrot, courgette, spinach, sunflower seeds and black pepper (optional). Stir well and let rest for 4 minutes before cooking.
- In a skillet over medium-low heat, drizzle a few drops of olive oil and make the pancakes as follows: carefully place two tablespoons of batter in the skillet and shape the edges to make the pancakes as round as possible. Cook for 3 minutes, then flip and cook 3 more minutes on the other side.
- You can serve your pancakes with Mexican style pico de gallo: chopped tomato, chopped onion, chopped parsley, a drizzle of Yondu, a drizzle of lemon juice and a drizzle of olive oil.
2. Banana Protein Pancakes By bulk
The bulk Protein Pancake Mix combines whey protein concentrate, milk protein concentrate and egg protein for a delicious treat - with flavours including original, maple syrup and lemon zest. If you just fancy using their protein powder though, that will also work in a pancake recipe!
Check out their recipe for banana protein pancakes, they even include the macros (31g protein, 25g carbs, 9g fat)!
2 scoops of Pure Whey Protein Vanilla
1/2 tsp of baking powder
1/2 a cup of oat milk
A dash of cinnamon
Blend your ingredients together
Pour carefully into a non-stick pan to form small circles
Flip once small bubbles appear on top
Stack, top and enjoy!
3. Premium Protein Pancakes by MuscleFood
Whip up a stack of steaming pancakes before you can say Shrove Tuesday with MuscleFood’s easy-peasy recipe for protein-rich fare. Vanilla, coconut flour – pancakes, but not as you know them.
4. Vegan Protein Pancakes by Grounded
Grounded have created the ultimate at home plant-based protein pancakes to be enjoyed using the Grounded Choc Protein M*lkshake. Packed with 20g+ of protein and dairy free, the Grounded Choc Protein M*lkshake is completely made from natural ingredients and is guaranteed to hit the spot when made into stacks of pancakes.
With just five simple ingredients - self raising flour, coconut oil, chia seeds and cacao powder, the Grounded pancakes are easy to make and can be enjoyed as a plant-based protein alternative this pancake day.
170ml of GROUNDED® Choc PROTEIN M*lkshake
175g self-raising flour
1 tsp. melted coconut oil
1 tsp. chia seeds
Optional 1 tbsp. cacao powder
Fresh berries to decorate
Stir all the ingredients together to form a smooth, thick batter
Melt a little coconut oil in a pan over a medium heat
Once warm, spoon a large tablespoon of the batter into the pan
Cook on one side for 3-4 minutes then flip
Drizzle with maple syrup & top with fresh berries
5. MyProtein Pancake Mix
Look, sometimes you’ve got enough going on without cooking up a storm. For the days when you need pancakes, you need them full of protein and you need them now, MyProtein’s mix has got your back. Grazia’s Georgia Aspinall is a convert: “I'm obsessed with this pancake mixture purely because it's so easy and already flavoured. Don't get me wrong, they definitely don't compare with a non-protein pancake, but I'd suggest adding an egg in to give it a more authentic consistency. Plus, drown with syrup!”
Click through for 20 high protein snacks you have to try...
Grazia 20 Delicious High Protein Snacks
Müllerlight Skyr Salted Caramel Müllerlight Skyr
That's right, your favourite yoghurt brand have entered the protein market and we could not be happier. This delicious Salted Caramel flavour yogurt is packed with 14g of protein and it's fat free! The thickness of a Skyr yoghurt coupled with the luxury of salted caramel...what more could you want?! Other flavours include Strawberry & Acai. We're drooling already.
Halo Top Ice Cream
Just because you're eating to certain macros, doesn't mean you can't treat yourself. Luckily for us nutrient nuts, there are tons of health-conscious dessert companies. Our favourite? Halo Top ice cream. Not only do they have a dairy-free range for the lactose-free and vegan health conscious out there, they also have loads of flavours to choose from...
Chilli Garlic Edamame
Boil your edamame for 5 minutes and rain, then heat 1 tablespoon of olive oil with ¼ teaspoon of red pepper flakes and 2 garlic cloves, sliced. Stir in the edamame after 1-2 minutes and you've got yourself some delicious peas to snack on.
Hard Boiled Eggs and Avocado
They might not be the easiest snacks to make, but they're FILLED with protein at 13g per egg. Combine with some avocado for some healthy fats, it's both delicious and nutritious.
Chocolate Protein Cake
The ultimate what can I do with this leftover egg problem solver, making a protein cake is as simple as mixing one egg with one scoop of protein power and microwaving it for 1 minute. It's not going to be the tastiest snack in the world, but it's something you can do in minutes when you really need your cake fill. If you've got some time to kill, or you want more than just a quick fix, try this recipe.
Almonds and peanuts have the highest protein content, throw them together and you've got yourself a snack you can pick at all afternoon.
You could buy these in any supermarket, but make them yourself at home and you'll avoid that strong, strange smell in the office. Cut a chicken breast into chunks, fry with your seasoning of choice and pop into a Tupperware box for the next day. Easy, simple and protein packed.
Delicious and protein-packed, these prawn skewers will brighten up any dull afternoon. Find the perfect recipe for smoked paprika prawns here.
Chia Seed Pudding
Mix 2 tablespoons of whole chia seeds with ½ cup of milk, whichever you like, and refrigerate for 3 hours minimum (overnight is best). Top with peanut butter, fruit, chocolate- whatever you want! With almond milk, this great dessert has 5g of protein per serving, but that will increase depending on what type of milk you use.
Black Bean Hummus
Hummus itself isn't that great when it comes to fat and protein content, black bean hummus however has all the nutritional benefits of beans while still being the perfect carrot dip. If you fancy trying to concoct your own black bean hummus, try this recipe.
Nut Butter Balls
Combine ½ cup of rolled oats, ½ nut butter of choice, 1 splash of milk and add 2 scoops of your favourite protein powder for an extra kick of protein! Roll the mixture into these teeny balls and you've got a tonne of delicious, healthy snacks for the day.
Nutter Butter, The Low Maintenance Way
There's a reason you always see bodybuilders piling peanut butter into their protein shakes, it has a high protein content. Try it as a snack by scooping it on some fruit and veggies like apple or celery sticks.
Beware of everything you can find on the market. Most things that say 'PROTEIN' in big letters have an average amount of protein and are supplemented by more carbs and fats. Go to protein specific websites if you don't trust your baking skills, but expect them not to be the same as the real thing… I've had my heart broken far too many times. Try out this recipe if you're a dab hand in the kitchen.
Having a handful of these in your bag will give you an 8g protein boost whenever it's needed. If you have time to make them a little extra, coat them in curry powder and roast for 20 mins at 175 degrees.
Broccoli and Cauliflower
It might be a bit random to whip out some steamed veg at your desk, but with 10g of protein per serving they're worth the dodgy looks. If your worried about the blandness of it all, try making up some gravy. If there's ever a reason to add gravy to anything, you have to do it.
You can put chickpeas with any herb mix you like and roast them in the oven for 45 minutes at 175 degrees for an easy, simple snack for the next day. We like to coat ours is a mixture of cumin, garlic powder, chili powder, oil and salt and pepper for an extra kick (just whisk the ingredients together and coat your chickpeas in it before baking!)
Sticky Beef and Cashews
It might sound more like lunch than a snack, but when you need to meet a certain protein intake, you've got to get it where you can. These little combinations of steak, cashew nuts and broccoli are nutritious and filling. Check out the recipe here.
Tuna and Crackers
Random, we know, but combine your tuna with pesto or salad cream and slab it on some whole wheat crackers- you've got yourself a rival to the old cheese and crackers fan favourite. Well, maybe not a great rival, but a protein rival for sure.
Mixed Bean Salad
Beans contain SO much protein, 15g per serving depending on what type you like. Combine three of your favourite types of bean in a bowl, we go for kidney, cannellini and garbanzo. Lash some of your chosen salad dressing on top and you have a mid-afternoon salad to boost your spirits during the 3pm slump. If you want to be a little extra, add some red onion, celery, spring onion and rosemary for more vegetable goodness.
Mini Turkey Burgers
These will take a tad more effort, but a mini-serving of burger goodness HAS to surpass your usual midday pringles. Turkey has is higher in protein than chicken or beef, and has a better fat to protein ratio. Simply mix your ground turkey mix with some egg yolk and seasoning of choice, roll into mini burgers and fry for 5 minutes on both sides. You can eat the burgers alone, with mini rolls or if your SUPER on them gains make some lettuce wraps out of gem lettuce. Throw some salsa alongside it and you've got yourself a filling, nutritional mid-afternoon snack.
Easy if you need a snack on the go, throw a banana, spinach, milk and your favourite protein powder into a blender and your good to go. You can add protein high extras like peanut butter, Greek yogurt or oats if you want a thicker smoothie.
Whether you want it on its own or with some fruit of choice, Tzatziki is a delicious mid-afternoon dipping snack made with Greek yogurt which has 10g of protein per serving. The highest protein yogurt is Skyr Icelandic style, (which you can buy in Lidl and Tesco!) with 16.5g of protein per serving depending on what flavor you buy. Follow this recipe to turn your yogurt into Tzatziki and you have the perfect dip for your veggies.
Buckwheat Flour Pancake Recipes
6. Oro’s Creamy Mushroom Crepes by Gaz Oakley
Hey, if it’s good enough for Olympic athletes, it’s good enough for little old me. Oro’s a personalised fitness app, and they’ve collaborated with vegan influencer Gas Oakley to whip up a healthy twist on a classic recipe for mushroom crepes. Like all Oro's dishes, it's been given the stamp of approval by world-class nutritionists: make like an A-lister, hand the hard work to the professionals and tuck in.
45g buckwheat flour
120g non-dairy milk
½ teaspoon baking power
1 pinch of salt
1 sprinkle of black pepper
1 tablespoon fresh chives
1 teaspoon garlic powder
½ teaspoon chilli flakes
½ teaspoon tarragon
120ml vegan cream
2 tablespoons vegetable oil
A handful (approx. 25 grams) of mixed salad
25ml apple juice
- First up, get the crepes going: in a mixing bowl, add the flour, baking powder, salt, pepper and chives, then mix well.
- Pour in the non-dairy milk and whisk everything together until it’s a smooth, thin, pancake batter consistency.
- Preheat your large non-stick pan over a medium heat and add a touch of vegetable oil. When the pan is hot, ladle in enough batter to cover the base of the pan. I use the back of my ladle to spread the batter out.
- Cook the crepe for around 2 minutes on each side, use a pallet knife to help flip it over. Repeat the process until you've used up all the batter.
- Whilst the crepes are cooking, preheat another non-stick pan over a high heat. Add a touch of oil, followed by the sliced mushrooms, garlic, chilli and tarragon. Sauté the mushrooms for 3-4 minutes stirring often.
- When the mushrooms are golden, glaze the pan with apple juice.
- A minute after adding the apple juice, add the vegan cream and seasoning.
- Let the creamy mixture come to a simmer for a minute, then serve up.
- Fill your crepes with plenty of the mushroom mixture and some salad leaves.
7. Blueberry Pancakes With Raspberry Yoghurt and Fresh Berries by OSU
These pancakes are light and fluffy as a feather, full of folded-through blueberries and brimming with fruit – not least in its apple cider vinegar, made with blueberries and pomegranates, and you can cut the yoghurt for a simple shortcut to dairy-free.
Banana Pancake Recipes
Baby, bananas are where it's at. Packed with potassium, a natural sweetener and dreamy with all manner of pancake accoutrements, it's all aboard the banana train with these two healthy pancake recipes from Oro.
8. Oro's Banana Pancakes with Berry Compote by Lucy Parker
128g rice flour
1 medium banana
250g coconut milk
2 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon coconut oil
35g frozen mixed berries
2 teaspoons maple syrup
1 splash of water
80g non-dairy yoghurt
1 pinch of salt
- In a large mixing bowl add the rice flour, baking powder, cinnamon and pinch of salt.
- In a medium bowl, mash the small banana, whisk together with the coconut milk, then pour into the dry ingredients and fold together until combined.
- Leave in the fridge for around 10 minutes (optional, this just creates a firmer batter to add to the pan).
- Heat a large pan on a medium to high heat, with a teaspoon of coconut oil, then spoon on a portion of pancake batter.
- Once the pancakes have little air bubbles form, it means they are ready to flip.
- Once they have cooked on both sides, stack them up and make the berry compote.
- For the berry compote, add the frozen berries to a small pan with dash of water and a teaspoon of maple syrup, and heat until bubbling.
- Spoon on two tablespoons of dairy free yoghurt and maybe a squeeze of maple syrup for good measure.
- Top the pancakes with the berry compote.
9. Oro's Perfect Breakfast Pancakes by Pamela Higgins
A recipe which hits two trends in one, oat pancakes + banana pancakes = one blindingly delicious breakfast, and healthy to boot. Start the day right, like really right, with Pamela's Perfect Pancakes: PPP.
25g rice flour
1 1/2 teaspoons flaxseeds
1/2 teaspoon cinnamon
1/2 a banana
80ml almond milk
1/3 teaspoon vanilla essence
90g plain yoghurt
A handful of blueberries
2 tablespoons honey
2 teaspoons olive oil
- Place the oats, brown rice flour, flaxseed, cinnamon, banana, almond milk, three quarters of the honey and vanilla extract in a blender and whizz up until smooth and slightly thick.
- Heat some oil in a large pan and place 1-2 spoonfuls per pancake once hot. Depending on the size of your pan, cook 2-3 at a time for 2 minutes, then flip over and continue cooking for a further couple of minutes until golden.
- Repeat with the rest of the mixture then serve, topped with yoghurt, remaining honey, sprinkled with granola and decorated with fruit. YUM!
10. Buckwheat Protein Pancakes by Monique Cormack
3 tbsp buckwheat flour
2 tbsp flavoured protein powder – I prefer simple flavours like vanilla, chocolate or salted caramel in these pancakes but use whatever you like!
1/2 tbsp coconut flour
1/2 tsp baking powder
1/4 tsp cinnamon –
1/3 cup carton (drinking) coconut milk – or any other milk of choice e.g. almond milk
olive oil, butter or coconut oil for frying
Place buckwheat flour, protein powder, coconut flour and baking powder (and cinnamon, if using) in a mixing bowl and lightly whisk them together.
Add the egg and coconut milk to the same mixing bowl. Whisk the ingredients together until they start to form a smooth batter, which should be the consistency of a thick custard.
Heat a small nonstick pan up to a low heat on the stove. Add a teaspoon of olive oil/coconut oil/butter. Scoop in about two heaped tablespoons of the batter, gently smoothing it out a little to form a pancake shape.
Cook for approximately 1.5 – 2 minutes, or until a few bubbles poke through the surface, then flip and cook for another minute. (You want to flip them as soon as you are able to, to avoid burning).
Repeat the process with the remaining batter; you should make 4-5 small pancakes. Add a little extra oil to the pan as needed as you cook as needed.
Check out the full recipe and more at nourisheveryday.com