Plant-based high protein pancakes

 

Happy Shrove Tuesday! I was recently interviewed by The Sun for a Nutritionist’s Guide to healthier pancakes. When I think of pancakes I have visions of a stack of thick buttery white flour pancakes oozing with maple syrup and cream.  In some countries they’re a beloved breakfast staple, but they don’t always have the best reputation when it comes to nutrition.

Here I offer a few smart tweaks on upgrading your pancakes, so they’re delicious and nourishing. And later you’ll see my recipe for wholemeal pancakes with a protein-rich topping of chick peas, tofu, red peppers and baby spinach leaves.

Choosing the Right Pancakes

 

If you’re buying pre-made pancakes or a pancake mix, check the ingredient list carefully. Look for:

• Whole grains – Whole wheat, oat, or buckwheat flour are better than refined white flour.
• Minimal added sugar – Many store-bought options contain unnecessary added sugars. Aim for less than 5g per serving.
• No hydrogenated oils or artificial additives – Stick to natural, recognizable ingredients.

Healthier Pancake Toppings

 

What you put on your pancakes can make or break their nutritional value. Here are some healthier topping choices.

Toppings for Sweet Pancakes

 

 

 

1. Fresh fruits – berries, banana slices, or stewed apples add natural sweetness, potassium and fibre.
2. Nut butters – almond, peanut, or cashew butter provide healthy fats, fibre and protein. I’m so partial to peanut butter as it’s cheap and versatile. And also, I met the late great President Jimmy Carter, the most famous peanut farmer in the world!
3. Yogurt – Adds creaminess and extra protein. Low fat Greek yogurt or high protein plant-based yogurt alternative are a good choice.
4. Cinnamon and cocoa powder – enhance flavour without added sugar.
5. Drizzle of honey or maple syrup – use sparingly for a natural sweetener.

 

Toppings for Savoury Pancakes

 

 

1. Avocado and cherry tomatoes – A great combo rich in healthy fats and antioxidants.
2. Colourful high-protein plant topping (scroll down for recipe): A vibrant mix of mashed chick peas, diced red pepper, baby spinach leaves, and crumbled tofu, seasoned with lemon juice, chilli flakes, black pepper and a touch of garlic salt.
3. Hummus and roasted vegetables – Adds fibre, protein, and a range of vitamins and minerals. I use my Air Fryer for roasted vegetables. Make sure you add olive oil as you need fat to absorb the fat soluble vitamins. More on this in my Vegan Savvy book.
4. Scrambled tofu or eggs – A high-protein option for a balanced meal. I love flavouring scrambled tofu with cumin seeds, chilli and a touch of turmeric.
5. Smoked salmon and a squeeze of lemon – A good source of omega-3s.

 

Recipe: High-Fibre Plant-Based Wholemeal Pancakes

 

These wholemeal pancakes are rich in fibre and protein while remaining light and fluffy. You’ll get enough for 2-3 people – 4 thick pancakes or 6 lighter ones.

High-Protein Topping

 

Ingredients

• 1/2 cup smashed canned chick peas
• 1/2 red pepper, diced
• 100g baby leaf spinach
• 100g crumbled firm tofu
• 1 tsp lemon juice
• 1/4tsp black pepper
• Chilli flakes, to taste
• Scattering of garlic salt (optional)
• Drizzle of olive oil

Method

1. In a small bowl, combine mashed chick peas, diced red pepper, baby spinach, and crumbled tofu.
2. Drizzle with lemon juice, black pepper, chilli flakes and garlic salt (if using) and mix well.
3. Add olive oil for extra flavour.
4. Set aside while you prepare the pancakes.

Pancake batter

 

Ingredients

• 80g wholemeal flour
• 25g ground flaxseeds or chia seeds
• 1 tsp baking powder
• 1/2 tsp cinnamon (optional)
• 170ml unsweetened almond drink (or any plant-based milk alternative)
• 1/2 ripe banana (mashed) or 2 tsp maple syrup
• 1 tsp vanilla extract
• 2 tsp apple cider vinegar
• 2 tsp olive oil

Method

1. In a large bowl, whisk together the flour, flaxseeds, baking powder, and cinnamon.
2. In a separate bowl, mix the almond drink, mashed banana, vanilla extract, and apple cider vinegar. Let it sit for a couple of minutes.
3. Combine wet and dry ingredients from both bowls, stirring gently. No need to over-mix.
4. Heat a non-stick pan over medium heat and lightly grease with oil.
5. Pour small ladles of batter onto the pan and cook for 2-3 minutes until bubbles form on the surface.
6. Flip and cook for another 1-2 minutes until golden brown. Serve warm, smothered in the topping.