Pancake Day can be challenging if you’re following a weight loss plan. However, you can still enjoy a pancake or two if you plan ahead and factor them into your calorie count for the day.
Whether you prefer sweet or savoury, check out our tips for making some healthy swaps to your recipe and make this year’s Shrove Tuesday a little bit healthier, so you can stay on track of your weight loss goals.
Top Tips for a Healthier Pancake Day
Here are a few top tips for a healthier Pancake Day this year:
- When making your pancake batter, swap full-fat milk for skimmed milk
- Use oats instead of refined flour to provide a source of fibre, helping to keep you feeling fuller for longer and less likely to snack
- Have your pancakes as your main course instead of your dessert to keep your calorie intake lower
- Swap out one large crepe loaded with high-calorie fillings for two 6-inch whole grain pancakes topped with healthier ingredients
How to Make Banana Pancakes
A clever hack for low-calorie pancakes is to use mashed banana in the batter mixture instead of flour. This banana pancakes recipe makes 2 servings, at 280 calories each, so you can easily factor these into your Shrove Tuesday meal plan.
- 1 large banana, peeled and mashed
- 2 medium eggs, lightly beaten
- 1 tsp baking powder
- 1 tsp vanilla extract
- 1 tsp olive oil
- 25g pecans, chopped
- 1 tsp honey
Allergens: contains egg, pecans (nuts).
- In a mixing bowl, mash three-quarters of the banana with a fork until you have a thick puree.
- In the same mixing bowl, add the beaten eggs, baking powder and vanilla extract, and combine thoroughly.
- Place a large non-stick frying pan over a high heat and brush with half of the olive oil.
- Spoon half of the batter into the pan, making 2 pancakes and cook for 1-2 minutes or until the edges are lightly browned. Flip them over and cook for another 2 minutes or until lightly browned. Remove from the pan and put on to a plate and cover to keep warm.
- Repeat the process with the remaining olive oil and the rest of the pancake batter.
- Top the pancakes with the remaining banana, sliced, the chopped pecans and drizzle over the honey.
Low-Calorie Pancake Toppings
Pancakes taste delicious whichever toppings you choose, so instead of tripling your calorie intake, give these lower calorie toppings a go:
- Freshly squeezed lemon juice – a classic for a reason
- Fresh fruit, such as mixed berries or sliced banana
- A spoonful of fat-free Greek-style yoghurt
- One tablespoon of low-sugar jam, peanut butter or chocolate spread – a little of what you fancy is fine, as long as you know you can get right back on track the following day
- Go savoury and top with sautéed mushrooms and wilted spinach
- Make an OPTIFAST Dessert sachet and pour this over the top for a sweet fix that feels really decadent
Allergens: contains milk; OPTIFAST Desserts also contain soy, fish (fish oil); if peanut butter is used, contains nuts.