Ah, pancakes. They’re one of the most popular (and most delicious) breakfast foods around. Unfortunately, though, many traditional pancakes are loaded with sugar, which can lead to a range of health risks when eaten in excess—and that includes weight gain. Luckily, there are a lot of healthy alternative recipes out there that can allow you to enjoy pancakes without setting yourself up for consequences while you reach your weight loss goals.
To discover a couple of pancake recipes that won’t overload your breakfast with sugar and refined carbs, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. She gave us two options: one that includes whole wheat flour and oats, and another you can make with just a banana, eggs, and a bit of cinnamon. Find both recipes, along with some info about their health benefits, below!
Recipe #1: Oat Pancakes
Complex carbs make some of the best breakfast ingredients for weight loss, and this recipe is full of 'em. "These pancakes are a great choice for weight loss because they are made with whole wheat flour and oats, which provide complex carbohydrates and fiber to keep you feeling full and satisfied," Richards explains. "The banana adds natural sweetness without the need for added sugars, and it also contributes potassium and vitamins."
Additionally, you'll be getting protein from eggs to keep your energy levels stable, and almond milk serves as a lower-calorie alternative to cow's milk. "Plus, they're low in saturated fats and provide essential nutrients while being a delicious and satisfying breakfast option for your weight loss journey," Richards concludes. Perfect!
Ingredients:
-1 cup whole wheat flour
-1/4 cup oats
-1 teaspoon baking powder
-1/2 teaspoon cinnamon
-1 ripe banana, mashed
-1 cup almond milk (or any preferred milk)
-1 egg
-1 teaspoon vanilla extract
-Cooking spray or a touch of coconut oil for the pan
Instructions:
1. In a mixing bowl, combine whole wheat flour, oats, baking powder, and cinnamon.
2. In another bowl, whisk together the mashed banana, almond milk, egg, and vanilla extract until well combined.
3. Pour the wet ingredients into the dry ingredients and stir until you have a smooth batter.
4. Heat a non-stick skillet or griddle over medium heat and lightly grease it with cooking spray or coconut oil.
5. Pour 1/4 cup of the pancake batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
6. Serve your pancakes with fresh berries and a drizzle of honey for added flavor.
Recipe #2: Super-Simple Banana Pancakes
Don't have the time, effort, or all of the ingredients for the above recipe? Don't fret! If you have a banana, eggs, and cinnamon, you can make this super-simple one. "These pancakes are not only incredibly easy to make but also a great choice for weight loss," Richards assures us.
She notes that "bananas provide natural sweetness and are a good source of fiber, vitamins, and minerals," while eggs provide a healthy dose of protein "which can help control appetite and promote a feeling of fullness."
Finally, cinnamon is the perfect finishing touch. "The addition of cinnamon not only enhances flavor but also offers potential metabolic benefits," Richards raves. "These pancakes are low in calories, free of added sugars, and provide a satisfying breakfast option that can support your weight loss goals while delivering essential nutrients." Sign us up!
Ingredients:
-1 ripe banana
-2 eggs
-1/4 teaspoon cinnamon
-Cooking spray or a touch of coconut oil for the pan
Instructions:
1. In a bowl, mash the ripe banana until it's smooth.
2. In a separate bowl, beat the eggs and add them to the mashed banana along with the cinnamon. Mix well to form a batter.
3. Heat a non-stick skillet or griddle over medium heat and lightly grease it with cooking spray or coconut oil.
4. Pour 1/4 cup of the pancake batter onto the skillet for each pancake. Cook until the edges start to set and the bottom is golden brown, then flip and cook the other side until done.
5. Serve your pancakes with a dollop of Greek yogurt and a sprinkle of fresh berries for added protein and antioxidants.
So, there you have it: Next time you're craving pancakes but don't want to give into the pull of refined carbs, you can whip either one of these recipes up for a breakfast that's equal parts healthy and delicious.
READ MORE: The 2 Best Lean Proteins To Eat In The Morning For Weight Loss
