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Nutritious Pancake Recipes and Toppings for Healthy Refuelling

Nadine from Form

Pancakes are often seen as a delicious breakfast treat, but they can also be a fantastic option for refuelling after a workout. Packed with nutrients, fibre, and protein, they can help replenish your energy and support muscle recovery. Below, we have put together some of our favourite nutritious (and somewhat atypical) recipes and creative topping ideas that will satisfy your cravings while keeping you fuelled and energised.

1. Sweet Potato Pancakes

Sweet potato pancakes are a great option for a healthy breakfast or meal, as they are rich in nutrients, including high levels of vitamins A and C, potassium, and fibre. The fiber content promotes digestive health and keeps you feeling full longer, while the natural sweetness of sweet potatoes makes them a healthier alternative than those with added sugar.

From: Riverford

Ingredients:

  • 400g of sweet potato, mashed

  • 80g buckwheat flour

  • 120ml milk

  • 2 eggs

  • Oil for frying

Instructions:

  1. Tip the flour into a bowl and add 120ml of milk. Crack in just one of the eggs. Whisk until smooth and lump-free. Season with salt (and a little pepper if you're using the pancakes for a savoury meal).

  2. Separate the second egg into yolk and white. Whisk the egg white in a separate clean bowl until it forms stiff peaks (use an electric whisk for speed, if you have one).  

  3. Whisk the sweet potato into the pancake batter with the egg yolk. Gently fold the egg white into the batter, keeping as much air in the mixture as possible.

  4. Put your oven on a low heat. Cooking in batches, depending on the size of your pan, heat 2 tbsp of oil in a large frying pan to a medium heat, not too high or the pancakes will burn before they cook through. Dollop in 2 tbsp of batter for each pancake. Cook until golden on each side and slightly risen (approx. 2-3 mins per side). Keep them warm in the oven while you cook the rest.  

2. Greek Yogurt Pancakes

By incorporating Greek yogurt to your pancakes you are adding an extra source of protein, calcium, and probiotics to your meal. The high protein content supports muscle recovery and keeps you feeling full longer, while probiotics promote gut health and aid digestion. Using yogurt instead of traditional ingredients can also reduce the need for added fats, making these pancakes lighter.

From: Waitrose & Partners

Ingredients:

  • 175g self-raising flour (can also experiment with whole wheat or strong bread flour, add an extra tsp of baking powder)

  • 1 tsp baking powder

  • 2 tbsp golden caster sugar

  • 250g Greek-style natural low fat yogurt

  • 3 tbsp semi skimmed milk

  • ½ tsp vanilla extract

  • 1 egg

Instructions:

  1. Put the dry ingredients and a pinch of salt into a large bowl and whisk to combine. Pour in the yogurt, milk and vanilla, then crack in the egg and whisk to make a smooth, thick batter.

  2. Preheat a non-stick skillet and pour in the batter a couple of spoonfuls at a time. Don’t let the pan get too hot.

  3. Cook for about 1-2 minutes on one side, or until bubbles appear, then flip and cook until golden. Keep warm in the oven while you cook the rest of the batter, using a little more butter or oil each time. 

3. Oat Banana Pancakes

An oldie but goodie, we have all heard of the oat and banana pancake recipes, but there is a good reason they stick around! They are a great alternative to traditional pancakes and provide added potassium, fibre and less sugar, which make for a wonderful brekkie option. The fibre in the oats helps you stay full for longer and the potassium of the banana aids in muscle recovery.

From: BBC GoodFood

Ingredients:

  • 100g rolled oats

  • 1 small ripe banana

  • 125ml oat milk (or any milk of choice)

  • 2 tsp baking powder

  • 1/2 tsp cinnamon (optional)

  • A pinch of salt

  • 2 eggs, separated

Instructions:

  1. Blend all ingredients, except the egg whites, in a blender until smooth. Whisk the egg whites until they hold stiff peaks, then whisk 1-2 tbsp of the whites into the batter, and fold in the rest.

  2. Heat a non-stick skillet over medium heat and pour in 2-3 tbsp of batter to form pancakes. Cook for 2-3 minutes on each side until golden brown. Repeat with the remaining batter.

Topping Ideas

Once you’ve whipped up a batch of healthy pancakes, it’s time to get creative with toppings! Here are some nutritious options to elevate your pancake experience:

1. Fresh Fruits

  • Berries (blueberries, strawberries, raspberries): Packed with antioxidants and vitamins.

  • Banana Slices: Adds natural sweetness and potassium.

  • Sliced Apples or Pears: Great for a crunchy texture.

  • Avocado: Rich in vitamins and minerals as well as healthy fats, adds a butter base for a savoury pancake.

2. Nut Butters

  • Almond Butter: Provides healthy fats and protein.

  • Peanut Butter: A classic choice that adds creaminess and flavor.

  • Cashew Butter: A deliciously smooth alternative.

3. Protein-rich dairy or meats

  • Greek Yogurt: A protein-rich topping that adds creaminess.

  • Cottage Cheese: A great source of protein, perfect for a filling topping.

  • Smoked Salmon: A delicious source of omega-3s and protein. Great if you are after a savoury topping.

  • Shredded Turkey or Chicken Breast: Low in fat and high in protein, great brunch topping option.

4. Seeds and Nuts

  • Chia Seeds: Add a boost of omega-3 fatty acids. (we recommend soaking them for easier absorption)

  • Hemp Seeds: Packed with protein and healthy fats.

  • Chopped Nuts (walnuts, almonds): Provide crunch and additional nutrients.

Pancakes can be a delicious and healthy way to refuel your body after a workout. By using wholesome ingredients and topping them with nutritious options, you can create a satisfying meal that supports your fitness goals. Whether you prefer classic flavours or adventurous combinations, these pancake recipes and toppings will keep you energised and ready for your next challenge. Enjoy!


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