Pancakes are usually high in carbohydrates and added sugar, so having fiber and protein from whole grains is a key element in choosing a nutritious pancake mix. More specifically, Horvath believes that a pancake mix that has at least 3 g of fiber and 5 g of protein is optimal. Most pancake mixes have 2 to 4 grams of protein per serving. To give it a little more strength, search the list of ingredients for buckwheat or chickpea flour, vital wheat gluten, seeds and protein from peas or whey and choose a brand with at least 5 grams of protein per serving of dry mix.
Made with whole wheat, brown rice, corn and rye, this simple mix offers fluffy pancakes with lots of complex carbohydrates and just 2 grams of sugar per serving. Add some water and oil and you're good to go. A single serving of pancake mix is one-third of a cup, which makes approximately four 4-inch pancakes. Once prepared, the pancakes in the pancake mix will provide approximately 250 calories, 8 grams of fat, 8 grams of protein, 37 grams of carbohydrates and 7 grams of sugar.
You can also expect to consume about 800 milligrams of sodium per serving. We love this nutritious selection for an everyday family breakfast. Whole-grain flour and flaxseed meal provide deep flavor and a healthy touch of fiber to help you stay full until lunchtime. However, since the calories in pancakes can add up quickly and the nutrition of pancakes isn't optimal, this is a meal you might want to enjoy in moderation.
The mix includes a base of wheat flour, whey protein concentrate, cane sugar and vital wheat gluten and, according to one reviewer, the pancakes taste absolutely magical. In addition to almond and coconut flours, this healthy grain-free pancake mix contains flour made from tiger nuts, which are actually small tubers that have a sweet, nutty flavor. The numbers on the label (shown) only apply to a single serving of pancakes, which are just two medium pancakes. However, unlike other healthy pancake mixes on this list, this mix is low in fiber and provides just 1 gram per serving.
If you're only interested in the amount of calories in pancakes (without syrup or butter), it may depend on whether you prepare them from scratch or if you buy a prepackaged mix. Made with just five simple ingredients (buckwheat flour, whole wheat flour, powdered soy milk, baking powder and sea salt), this healthy pancake mix is a blank canvas that allows you to unleash your creativity with your breakfast and get 7 grams of protein and 7 grams of fiber. Even with nutrients that promote muscle development and digestion, a pancake enthusiast says that this healthy pancake mix is the crème de la crème.
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