9 flippin' fabulous pancake toppings
Beth Furness - Assistant Nutritionist | 12 Feb, 2024
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Pancakes by themselves are pretty diet friendly – they consist of simply flour, milk and eggs. Our recipe below has a single pancake coming in at less than 70 calories! Where the calories can mount up, is when we load on the chocolate spread and other high sugar toppings.
So why not avoid a Pancake Day blow out with some of our lighter pancake topping ideas – nutritious while still being delicious!
Start with this basic pancake recipe and finish with a topping of your choice from the options below.
Makes 10 - 66 kcals per serving
| Kcals | 66 |
|---|---|
| Fat | 1.4g |
| Sat fat | 0.4g |
| Carbs | 10.7g |
| Sugar | 1.5g |
| Fibre | 0.5g |
| Protein | 3.4g |
| Salt | 0.07g |
Ingredients
- 115g plain flour
- 2x medium eggs
- 300ml skimmed milk
- 90ml Water
- Frylight
Method
- Combine the milk and the water in a jug.
- Sift the flour into a bowl and make a well in the middle. Break both eggs into it. Begin whisking the eggs, incorporating the flour as you do so.
- Gradually add the milk and water mixture, still whisking, until all the liquid has been added and you have formed a smooth batter.
- Heat a frying pan over a high heat with 2-3 sprays of Frylight until hot. Put 2 tbsp of batter into a ladle and add to the centre of the pan.
- Check when edges become loose (about 20 seconds) and the batter has solidified, then with a pan slice, turn the pancake over and cook for a few more seconds.
- Remove from pan onto a warm plate. Serve with a topping that fits your diet or make that bit your guilty pleasure (we won't tell).
1 Lemon juice & sweetener
Top each pancake with the juice of half a lemon and a sprinkling of low calorie sweetener – comes in at 68 calories a pancake.
2 Orange juice & sweetener
Top each pancake with a tbsp of freshly squeezed orange juice and a sprinkling of low calorie sweetener – comes in at 71 calories per pancake.
3 Strawberries & cream
Top each pancake with 5 strawberries chopped into slices and 1 squirt of low fat squirty cream (approximately 13g) – 114 calories per pancake.
4 Peanut butter & banana
Top each pancake with 10g of reduced-fat peanut butter & half a medium banana sliced – 163 calories per pancake.
5 Baked apple & cinnamon
Peel and chop a medium apple into chunks. Place the apple into an oven proof dish and sprinkle over 1 tsp of ground cinnamon. Pour over 1 tbsp of water and cover with foil. Bake in the oven at 180°C for 15-20 minutes until the apple is tender. Top your pancake with the cinnamon baked apple and enjoy – 123 calories per pancake.
6 Blueberries & honey
Top each pancake with 25g of fresh blueberries and 1 tsp of runny honey drizzled all over – 102 calories per pancake.
7 Peaches & yogurt
Top each pancake with 100g tinned peach slices (in juice not syrup) and 1 heaped tbsp of low-fat natural yogurt – 139 calories per pancake.
8 Berries & chocolate
Top each pancake with 15g fresh raspberries, 10g fresh blueberries and 15g melted dark chocolate drizzled over – 151 calories per pancake.
9 Strawberries & chocolate
Top each pancake with 5 fresh strawberries and 15g melted dark chocolate drizzled over – 163 calories per pancake.
Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.
About Nutracheck
Nutracheck is a top-rated food diary App and website. We track calories and 7 key nutrients - carbs, sugar, fibre, protein, fat, saturated fat and salt. Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. We've been helping people achieve their weight management goals since 2005.
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