What’s a healthy pancake recipe?

What’s a healthy pancake recipe?

This is a question I get allllll the time around Pancake Day.

There are literally tonnes of recipes and variations. You might swap plain flour for whole meal,buckwheat, rice, coconut, quinoa, oats or gluten free. Hey you could cut the flour altogether and make protein pancakes using protein powder. You could use an egg substitute. You could usesweetener instead of sugar and syrup. You could skip the Nutella, cheese or fruit filling. Hey, why not skip the pancakes altogether while you’re at it. Haha only joking!

Using an alternative flour or switching the odd ingredient might make slightly more nutritious pancakes but if it’s calories you’re concerned with there won’t be that much difference.

Seriously, it’s Pancake Day! If you REALLY want pancakes on this one day of the year go for it. A sustainable diet is all about balance and one that fits with your lifestyle.

A couple of pancakes won’t undo all of your hard work (provided you don’t inhale the whole tub of Nutella).

If you want to indulge in pancakes you could balance your other meals with lower calorie options or even things out over the rest of the week. Try using My Fitness Pal to track your food.

Here’s a slightly lower calorie traditional pancake recipe:

  • 110g plain flour
  • 2 eggs
  • 210ml semi skimmed milk
  • 90ml water
  • 20 sprays of low cal oil
  • Pinch of salt
  1. Combine the flour, eggs, milk and water in a large bowl and whisk to form a batter.
  2. Add a little spray oil to a hot frying pan and add a ladle of batter.
  3. Fry for 1 minute on each side until firm.

Makes approx 10 traditional pancakes ready to add your choice of filling.

Approx 57 kcals per pancake (depending on size, without filling).

Carbs 7.7g

Protein 2.7g

Fats 1.5g

Coach Kate

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