“Butter, Eggs, Milk, Baking Soda, Sugar, white flour”

While there’s nothing wrong with making pancakes with the usual ingredients every now and then. The standard list of ingredients is not ideal nutrition wise.

If you love your pancakes and want to enjoy them more often as a staple food, you’ll be better suited switching out some of the standard ingredients for more nutritious options.

Healthier pancakes will typically consist of 1 or more ingredient from each of 1-4 below. 5-6 being optional extras. The consistency of the mixture will determine the thickness of the final pancake.

1. Protein

  • Protein powder - neutral flavours tend to work best (ex. vanilla)
  • Eggs / Egg Whites
  • Plain cottage cheese

2. Binding

  • Eggs / Egg Whites
  • Banana
  • Applesauce (unsweetened)
  • Flax seed (pre-soaked)

3. Moisture

  • Banana
  • Plain cottage cheese
  • Milk (dairy, almond, hemp)

4. Bulk

  • Banana
  • Oatmeal
  • Gluten free flour
  • Almond flour
  • Buckwheat

5. Fibre (*optional)

  • Potato starch
  • Psyllium husk

6. Toppings (*optional)

  • Chopped nuts
  • Chopped dark chocolate
  • Chopped frozen fruit
  • Banana slices
  • Calories free syrups
  • Honey
  • Nut butter
  • Coconut flakes
  • Squeezed Lemon

Mygainz favourite

There’s clearly a million different combinations that could work, but my go to staple is below:

75g Oats

2-3 Eggs

1 Banana

20-30g Whey Protein (vanilla, banana or cherry bakewell)

½ tbsp Cinnamon

5g Psyllium husk

Vary Almond Milk for desired consistency

10-20g Chopped frozen fruit mixed in   

  1. Blend all the ingredients other than the frozen fruit

  2. Mix in by hand the frozen fruit

  3. Heat up 1-2 pans on medium heat

  4. Thin layer of oil to stop the pancakes sticking

  5. Pour, flip, done!

It takes a bit of practice to get any pancakes right, so be prepared to mess up your first few batches. Now you really can regularly “have your pancake and eat it!” :)