Pancakes. Flapjacks. Hot cakes.
No matter what you call them, we say, “mmm, good!”
The problem with pancakes is that they’re just a straight shot of refined, processed carbs on the super-highway of sugar.
Not exactly what you’d call “clean eating.”
And not exactly what you want to be eating first thing in the morning, unless of course you like having your blood sugar crash about 2 hours later.
Nope, not good. And for all the moms out there, a breakfast like that will not serve your kids well when you send them off to school. A full tummy is good, but not when it means your child will crash and burn midway through the morning. No focus equals no learning.
So, what’s the answer? How can you still have the goodness of pancakes without the sleepy side effects?
We’ve got three secret weapons that will boost the nutritional value of any breakfast.
- Healthy fat
Yes, you can tweak just about any baked goods recipe – pancakes, waffles, muffins, cookies – by adding in protein, fiber, and fat. All three slow down the time it takes to digest food, leaving you fuller for longer, as well as slowing down the release of sugar into your bloodstream, keeping your energy level high and steady.
Kid-friendly and mom approved. You can also make up a batch of these and freeze them for later use. Just thaw and reheat.
- 3 eggs (2 egg whites + 1 egg)
- ¼ cup unsweetened rice milk or unsweetened vanilla almond milk
- ¾ cup old-fashioned rolled oats (dry, uncooked)
- 1 tsp. baking powder
- 1/4 tsp. cinnamon
- 1/3 cup low-fat cottage cheese
- 1 tsp. honey (preferably raw)
- 1 scoop vanilla protein powder (whey or plant)
- 1 Tbsp. unrefined coconut oil
- Place all ingredients in a blender (except coconut oil) and blend until smooth.
- Heat a nonstick pan or griddle over medium-high heat. Add 1 Tbsp. unrefined coconut oil to pan. When it melts and is hot, ladle 2 Tbsp. of batter onto the griddle. Let cook 2 to 3 minutes, or until light golden color develops on bottom; flip and cook another 2 to 3 minutes. Repeat with the remaining batter.
Chocolate Chip Pancakes
Add 2 tablespoons of mini chocolate chips (we like Enjoy Life) to the batter. Ladle onto a hot griddle and cook 2-3 minutes or until lightly golden; flip and cook an additional 2-3 minutes.
With chocolate chips (per serving): 204 calories; 9.2 (g) fat; 20.8 (g) carbs; 10.9 (g) protein; 7.6 (g) sugar
Banana Walnut Pancakes
Add 4 banana slices and 1 teaspoon chopped walnuts to the top of each pancake. Cook 2-3 minutes, or until lightly golden; flip and cook another 2-3 minutes.
With chocolate chips and additional toppings(per serving): 238 calories; 9.7 (g) fat; 28.6 (g) carbs; 11.4 (g) protein; 7.7 (g) sugar
Blueberry Lemon Pancakes
Add 1 tablespoon lemon zest and 1 cup blueberries (fresh or frozen) to the batter and mix well. Ladle onto hot griddle and cook 3 minutes or until bottom is golden; flip and cook an additional 3 minutes.
Per serving: 184 calories; 6.8 (g) fat; 21.5 (g) carbs; 10.7 (g) protein; 7.6 (g) sugar