Make Your Morning Even Better With These Healthy Pancake Recipes

Make Your Morning Even Better With These Healthy Pancake Recipes

Go ahead and serve yourself a stack! These healthy pancake recipes offer fewer calories and less fat than buttermilk flapjacks| with a healthy dose of protein| fiber| and other nutrients. Power up your metabolism| regulate your blood sugar| and satisfy your cravings for a sweet and decadent brunch with one of these tasty twists on the traditional pancakes.

| Quinoa Pancakes

If you’re not sure what to do with leftover quinoa| whip up a batch of fluffy pancakes this weekend. This creative twist on the breakfast classic offers more folate| protein| and fiber than traditional recipes.

| Wheat-Free Pancakes

If gluten is off-limits for you| whip up a batch of these wheat-free pancakes made with almond flour and flaxseed. They’re high in protein and fiber but low in sugar.

| Apple Ring Oatmeal Pancakes

Slice fresh apples u2014 any variety will work u2014 and dip them in oatmeal pancake batter to make these apple ring pancakes. We’re talking more fruit| more fiber| and fewer calories. They’re so sweet that no syrup is needed!

| Banana Sweet Potato Pancakes With Honey Nut Yogurt

Roasted sweet potatoes mixed into the batter not only add a warm| autumnal orange hue| but also increase the fiber and offer a soft moistness you’ll love. Top it off with Greek yogurt sauce to cut down on sugar while upping the protein| and this veggie-filled breakfast will fill you up and keep your energy high all morning long.

| High-Protein Pancakes With Banana Cream Sauce

While Greek yogurt| eggs| and protein smoothies are excellent high-protein breakfast ideas| here’s a scrumptious meal that’ll offer over twice the amount of protein u2014 almost 30 grams per 378-calorie serving!

| Strawberry Protein Pancakes With Strawberry Cream Sauce

It doesn’t have to be Valentine’s Day to make a sweet pink heart-shaped breakfast. Aside from being low in calories u2014 under 260 u2014 these adorable heart-shaped flapjacks are made with protein powder. The pancakes are also topped with a Greek yogurt sauce| so the protein punch (almost 20 grams) will keep you energized for a butt-kicking workout later.

| Blueberry Banana u2014 and Spinach! u2014 Pancakes With Sweet Cream Sauce

If you’re into throwing greens into your fruit smoothie| then you’ll love this recipe that adds spinach to your pancakes. Although the greens add a slightly teal earthy hue| they also add fiber| calcium| iron| vitamin A| vitamin K| and folate.

| Whole Wheat Mixed Berry Pancakes With Maple Cinnamon Yogurt

Save calories by topping these mixed berry pancakes with maple cinnamon Greek yogurt.

| Protein Coconut Flour Berry Pancakes

These protein coconut flour berry pancakes are naturally sweet and satisfying.

| Lemon Blueberry Quinoa Pancakes

Made with the goodness of quinoa| Greek yogurt| and egg whites| this scrumptious recipe is one to check out.

| Whole Wheat Vanilla Strawberry Pancakes

Made with whole wheat flour and nonfat milk| these vanilla strawberry pancakes are delicious| moist| and fluffy!

| Pumpkin Pancakes

Fall flavors never tasted so good! This recipe for pumpkin pancakes is hearty and healthy| not to mention tasty!

| Basic Yet Brilliant Vegan Pancakes

We take the milk and eggs out of this recipe| but these vegan pancakes still stack up against a batch of buttermilk ones.

| Banana Almond Oatmeal Pancakes

Here’s a whole wheat pancake recipe that includes hearty and fiber-rich oats and fresh bananas.

| Whole Wheat Cinnamon Pancakes

Skip the all-purpose flour and go with this whole wheat pancake recipe. It’s made with cinnamon for flavor and because it can temper the blood-sugar surge that follows a sweet treat.

This Genius Sunday Prep Idea Will Help You Lose Weight All Week

How do you make the quickest breakfast even quicker? Prep the entire week’s breakfast all at once. Just like you pack salads for the week, you can save time every night by prepping five days of overnight oats.

All you need are mason jars, some basic ingredients, and an under-300-calorie superfilling breakfast will be waiting for you every morning. Enjoyed cold or hot, prepping a week of overnight oats in one shot will nix any temptations for stopping on the way to work for bagels or to eat the donuts in your office break room.

Since this recipe is only 286 calories, feel free to add some fresh fruit such as blueberries, sliced banana, or chopped apple in the morning.

5 Days of Overnight Oats

From Jenny Sugar, POPSUGAR Fitness

5 Days of Overnight Oats

Notes

If you’re avoiding gluten, use gluten-free oats.

This Genius Sunday Prep Idea Will Help You Lose Weight All Week

How do you make the quickest breakfast even quicker? Prep the entire week’s breakfast all at once. Just like you pack salads for the week| you can save time every night by prepping five days of overnight oats.

All you need are mason jars| some basic ingredients| and an under-300-calorie superfilling breakfast will be waiting for you every morning. Enjoyed cold or hot| prepping a week of overnight oats in one shot will nix any temptations for stopping on the way to work for bagels or to eat the donuts in your office break room.

Since this recipe is only 286 calories| feel free to add some fresh fruit such as blueberries| sliced banana| or chopped apple in the morning.

5 Days of Overnight Oats

From Jenny Sugar| POPSUGAR Fitness

5 Days of Overnight Oats

Notes

If you’re avoiding gluten| use gluten-free oats.

If You’re a Fan of Sleep, This White Chocolate Raspberry Overnight Chia Oatmeal Is a Dream Come True

Are you looking to make your morning routine a little less stressful? If so, you’ll definitely want to try this overnight oatmeal recipe from our friends at Sprouted Routes!

This overnight chia oatmeal recipe is based on two breakthroughs I’ve had recently: 1. that white chocolate is little more than a secret magical ingredient (I’ll get to that later) and milk and 2. that chia makes overnight oatmeal a million times creamier and better, and oatmeal makes chia pudding a million times heartier and more textured and that they shall henceforth live together in harmony and be called choatmeal. Yes, choatmeal. I’ve seeded it in urban high schools across the country and a few of the Kardashian’s cell phones, so keep an eye out for it to become the new cool word in 4 ¨C 5 months or so. Choatmeal will be on fleek. If you don’t know what that means, your life is probably better for it.

So what’s the secret ingredient, you ask? It’s cacao butter, probably previously known to you as that ingredient in the lotion you slather on your dry elbows and hands during the cold winter months. Let’s learn about our new little friend, shall we?

Cacao Butter

Cacao butter is the pressed oil of the cacao bean (responsible for cacao nibs and cacao powder). To extract the cacao butter, you essentially press the nibs (which are broken up cacao beans), to separate the oil from the fiber. It’s used in almost all chocolate recipes, which are typically cacao butter, cacao or cocoa powder, and some kind of sweetener (or milk, if you’re making milk chocolate). Like cacao, which is long recognized as a superfood, cacao butter is rich in antioxidants, as well as oleic acid, which has been shown to reduce the risk of heart disease, and theombromine, which raises energy and alertness levels.

When I discovered that white chocolate is made from a simple mix of cacao butter, milk, some kind of sweetener and vanilla, and I knew I had to try to incorporate it’s silky sweet flavor in a recipe. Choatmeal (ah, it feels so natural) felt like an easy place to start, and guys ¡ª it worked out so much better than I even expected. This breakfast is sweet but not too sweet, rich, creamy. It tastes, seriously, exactly like white chocolate. Layered in with the juicy strawberries ¡ª it’s so divine, I can’t even tell you. It feels like cheating to call it breakfast.

White Chocolate Raspberry Overnight Chia Oatmeal

From Sprouted Routes

White Chocolate Raspberry Overnight Chia Oatmeal

Overnight Chia Oatmeal Recipe

Ingredients

1 1/2 cups milk of choice (I used a homemade blend of almond and cashew that worked beautifully)2/3 cup rolled oats2 tablespoons chia seeds3 Medjool dates, pitted and soaked in boiling water for 10 min, then drained1 teaspoon vanilla extractGenerous pinch sea salt1 ¨C 2¡å cube cacao butter, about 3 tbsp melted (can be purchased in Whole Foods, most health food stores and on Amazon)1/2 cup fresh raspberries

If You’re a Fan of Sleep, This White Chocolate Raspberry Overnight Chia Oatmeal Is a Dream Come True

Are you looking to make your morning routine a little less stressful? If so| you’ll definitely want to try this overnight oatmeal recipe from our friends at Sprouted Routes!

This overnight chia oatmeal recipe is based on two breakthroughs I’ve had recently: 1. that white chocolate is little more than a secret magical ingredient (I’ll get to that later) and milk and 2. that chia makes overnight oatmeal a million times creamier and better| and oatmeal makes chia pudding a million times heartier and more textured and that they shall henceforth live together in harmony and be called choatmeal. Yes| choatmeal. I’ve seeded it in urban high schools across the country and a few of the Kardashian’s cell phones| so keep an eye out for it to become the new cool word in 4 C 5 months or so. Choatmeal will be on fleek. If you don’t know what that means| your life is probably better for it.

So what’s the secret ingredient| you ask? It’s cacao butter| probably previously known to you as that ingredient in the lotion you slather on your dry elbows and hands during the cold winter months. Let’s learn about our new little friend| shall we?

Cacao Butter

Cacao butter is the pressed oil of the cacao bean (responsible for cacao nibs and cacao powder). To extract the cacao butter| you essentially press the nibs (which are broken up cacao beans)| to separate the oil from the fiber. It’s used in almost all chocolate recipes| which are typically cacao butter| cacao or cocoa powder| and some kind of sweetener (or milk| if you’re making milk chocolate). Like cacao| which is long recognized as a superfood| cacao butter is rich in antioxidants| as well as oleic acid| which has been shown to reduce the risk of heart disease| and theombromine| which raises energy and alertness levels.

When I discovered that white chocolate is made from a simple mix of cacao butter| milk| some kind of sweetener and vanilla| and I knew I had to try to incorporate it’s silky sweet flavor in a recipe. Choatmeal (ah| it feels so natural) felt like an easy place to start| and guys ¡ª it worked out so much better than I even expected. This breakfast is sweet but not too sweet| rich| creamy. It tastes| seriously| exactly like white chocolate. Layered in with the juicy strawberries ¡ª it’s so divine| I can’t even tell you. It feels like cheating to call it breakfast.

White Chocolate Raspberry Overnight Chia Oatmeal

From Sprouted Routes

White Chocolate Raspberry Overnight Chia Oatmeal

Overnight Chia Oatmeal Recipe

Ingredients

1 1/2 cups milk of choice (I used a homemade blend of almond and cashew that worked beautifully)2/3 cup rolled oats2 tablespoons chia seeds3 Medjool dates| pitted and soaked in boiling water for 10 min| then drained1 teaspoon vanilla extractGenerous pinch sea salt1 C 2¡å cube cacao butter| about 3 tbsp melted (can be purchased in Whole Foods| most health food stores and on Amazon)1/2 cup fresh raspberries

The Egg McFitFun Is the Breakfast Trend to Make Every Morning

The Egg McFitFun Is the Breakfast Trend to Make Every Morning

As delicious as some of the McDonald’s breakfast staples look| the amount of calories and the unsettling feeling that follows eating them simply aren’t worth it. But what if you can indulge in a morning sandwich that’s packed with protein| healthy carbs| and fiber without the guilt? Introducing| the Egg McFitFun u2014 a healthier| cleaner alternative to the famous Egg McMuffin.

It all starts with tomato slices| avocado| and eggs| sandwiched between two halves of a whole wheat English muffin. The great thing about this item| which originated from the Fit Girls 28-day Jumpstart Challenge| is that the possibilities are endless. Add slices of low-sodium turkey bacon for a bit of protein| or forgo any meat for some greens. It only takes minutes to whip up| so it’s no wonder that this healthy option is becoming a favorite among fitness lovers.

To spark some inspiration before you decide on how you’ll customize your own| we’ve rounded up 10 of the best #EggMcFitFuns on Instagram. You’ll never have to give into your McDonald’s breakfast temptations again.

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Let a slice of low-fat Swiss melt between the egg and bun for a gooey but healthy kick of flavor.

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If you’re craving a fluffier bun| replace the English muffin for half a bagel.

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Or stick to the classic.

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Add some low-sodium ham for a heavier set of protein.

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To slash calories even more| Fit Girls suggests replacing the buns for roasted sweet potato rounds and using half the cheese or double the avocado.

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Spinach| mushrooms| and a slice of pepper jack are a few other delicious options.

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This Egg McFitFun includes 100-calorie potato sandwiching thin| low-sodium turkey bacon| fresh spinach| egg| and a little sriracha for a spicy kick.

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If you want to skip the yolk| try scrambling your eggs instead.

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Adding brussels sprouts to this superclean variation gives it a healthy crunch.

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This gorgeous version really puts the egg in Egg McFitFun u2014 a hard-boiled egg with no yolk sits atop a bed of spinach and mashed avocado.

7 Breakfast Foods That Help You Lose Weight

When it comes to losing weight, results start in the kitchen ¡ª and at your first meal of the day. Have these healthy breakfast staples on hand to set yourself up for weight-loss success.

    Cinnamon: Think of cinnamon as your breakfast’s secret weight-loss powerhouse. The spice adds sweetness to almost anything ¡ª without the calories, of course ¡ª so use it to sweeten your coffee or sprinkle on top of your oatmeal. It also may help regulate blood sugar so you stay energized all throughout the morning without needing to reach for another sweet treat.Eggs: A hard-boiled egg is the ultimate in healthy grab-and-go eats. At just 72 calories and six grams of protein per egg, choosing an egg over refined carbs like a plain bagel or a blueberry muffin will help keep you full and energized all morning long. For an extrafilling and delicious breakfast that takes just minutes to prepare, try this simple hard-boiled eggs and avocado recipe.Fruit: From topping your yogurt or oatmeal to throwing into a blender for smoothies, fruit can satisfy your sweet tooth in the morning without you having to resort to the pastry case at Starbucks. Plus, since most fruits are high in fiber, they’ll help you stay full as well. Green tea: When it comes to weight loss, green tea is hard to beat. Studies have shown that the beverage can increase your metabolism and lower stress levels. Studies have also shown that the stress hormone cortisol is linked to belly fat, so every bit helps when it comes to keeping calm. Greek yogurt: This high-protein breakfast mainstay is a favorite for a reason; using it as a base, you can use a variety of healthy Greek yogurt toppings while keeping your breakfast’s calories low. Just be sure to watch out for high sugar content, which can give your body an added sugar overload. Get a comparison of Greek yogurt calorie, sugar, and protein content here.Nut milks: Lower in calories and sugar than regular milk, nut milk is great to have on hand for pouring over granola, soaking overnight oats, or adding into smoothies. It’s easy to make your own almond milk by following this simple recipe.Oats: A bowl of oatmeal can aid in your weight-loss goals; since it’s a complex carb, it takes longer for your body to digest so you stay full for hours without an energy crash. Cooking time will vary depending on the type of oats you use (rolled oats take less time than steel cut) ¡ª just remember to steer clear of sugary, processed instant oatmeal packets. For the fastest way to a warming, hearty, and healthy breakfast, use this ingenious oatmeal freezer hack for perfectly proportioned meals.

Related: 52 Healthy Breakfast Recipes to Start Your Day Off Right

Image Source: POPSUGAR Photography / Grace Hitchcock

7 Breakfast Foods That Help You Lose Weight

When it comes to losing weight| results start in the kitchen ¡ª and at your first meal of the day. Have these healthy breakfast staples on hand to set yourself up for weight-loss success.

    Cinnamon: Think of cinnamon as your breakfast’s secret weight-loss powerhouse. The spice adds sweetness to almost anything without the calories| of course so use it to sweeten your coffee or sprinkle on top of your oatmeal. It also may help regulate blood sugar so you stay energized all throughout the morning without needing to reach for another sweet treat.Eggs: A hard-boiled egg is the ultimate in healthy grab-and-go eats. At just 72 calories and six grams of protein per egg| choosing an egg over refined carbs like a plain bagel or a blueberry muffin will help keep you full and energized all morning long. For an extrafilling and delicious breakfast that takes just minutes to prepare| try this simple hard-boiled eggs and avocado recipe.Fruit: From topping your yogurt or oatmeal to throwing into a blender for smoothies| fruit can satisfy your sweet tooth in the morning without you having to resort to the pastry case at Starbucks. Plus| since most fruits are high in fiber| they’ll help you stay full as well. Green tea: When it comes to weight loss| green tea is hard to beat. Studies have shown that the beverage can increase your metabolism and lower stress levels. Studies have also shown that the stress hormone cortisol is linked to belly fat| so every bit helps when it comes to keeping calm. Greek yogurt: This high-protein breakfast mainstay is a favorite for a reason; using it as a base| you can use a variety of healthy Greek yogurt toppings while keeping your breakfast’s calories low. Just be sure to watch out for high sugar content| which can give your body an added sugar overload. Get a comparison of Greek yogurt calorie| sugar| and protein content here.Nut milks: Lower in calories and sugar than regular milk| nut milk is great to have on hand for pouring over granola| soaking overnight oats| or adding into smoothies. It’s easy to make your own almond milk by following this simple recipe.Oats: A bowl of oatmeal can aid in your weight-loss goals; since it’s a complex carb| it takes longer for your body to digest so you stay full for hours without an energy crash. Cooking time will vary depending on the type of oats you use (rolled oats take less time than steel cut) ¡ª just remember to steer clear of sugary| processed instant oatmeal packets. For the fastest way to a warming| hearty| and healthy breakfast| use this ingenious oatmeal freezer hack for perfectly proportioned meals.

Related: 52 Healthy Breakfast Recipes to Start Your Day Off Right

Image Source: POPSUGAR Photography / Grace Hitchcock

These Low-Calorie Breakfasts Will Keep You Full Until Lunch

These Low-Calorie Breakfasts Will Keep You Full Until Lunch

We don’t all have time to stop for morning snack so filling up on a breakfast that’s high in protein to satisfy your hunger and keep your energy going strong until lunch is key. Here are some breakfast ideas that contain at least 20 grams of protein for under 350 calories.

| Oatmeal With Fruit and Nuts

1/2 cup rolled oats: 13 grams| 65 calories

1/2 cup fresh blueberries: 0.5 grams| 42 calories

1 tablespoon walnuts: 1.9 grams| 48 calories

Total protein: 23.9 grams

Total calories: 345

| Cheese and Veggie Omelet

2 large eggs: 12.6 grams| 143 calories

1 ounce monterey jack cheese: 6.9 grams| 106 calories

3 medium mushrooms: 2.1 grams| 15 calories

1 plum tomato: 0.5 grams| 11 calories

Total protein: 22.1 grams

Total calories: 275

| Fruit and Yogurt Smoothie

1 small banana: 1.1 grams| 89 calories

4 ounces vanilla Greek yogurt: 11.3 grams| 83 calories

Five medium strawberries: 0.4 grams| 19 calories

1 tablespoon all-natural creamy almond butter: 3.5 grams| 95 calories

2 cups raw spinach: 1.7 grams| 14 calories

1/4 cup cannellini beans: 3 grams| 50 calories

Total protein: 21 grams

Total calories: 350

| Yogurt With Fruit and Nuts

6 ounces plain Greek yogurt: 17 grams| 100 calories

1 tablespoon ground flaxseed: 1.5 grams| 40 calories

1/2 cup fresh blueberries: 0.5 grams| 42 calories

1 ounce cashews (18 kernels): 4.3 grams| 162 calories

Total protein: 23.3 grams

Total calories: 344

| Tofu Scramble With Kale and Sweet Potatoes

1/2 small sweet potato: .7 grams| 30 calories

1/2 tablespoon canola oil: 0 grams| 62 calories

1/4 small yellow onion: .3 grams| 12 calories

1/2 container extra firm tofu (7 ounces): 20 grams: 200 calories

1/2 teaspoon ground cumin: 0 grams| 0 calories

1/4 teaspoon sea salt: 0 grams| 0 calories

1/8 teaspoon turmeric: 0 grams| 1 calorie

1 cup baby kale: 2.2 grams| 34 calories

Total protein: 23.2 grams

Total calories: 339

| Cottage Cheese With Fruit and Toast

6 ounces lowfat cottage cheese: 16.5 grams| 123 calories

10 fresh cherries: 0.9 grams| 52 calories

1 slice whole-wheat bread: 3 grams| 100 calories

1/2 tablespoon cashew butter: 1.3 grams| 48 calories

Total protein: 21.7 grams

Total calories: 323

These Banana and Spinach Smoothie Muffins Are a Healthy Way to Mix Up Your Routine

While making another one of my favorite smoothies, seeing a bunch of ripe bananas in the kitchen gave me the urge to bake some banana bread. Then a light went off ¡ª why not combine a smoothie recipe with banana bread to make banana smoothie muffins?

Made with pureed banana, spinach, and strawberries, these muffins came out even more deliciously sweet and moist than anticipated. Skeptics might be turned off by the greenish hue, but just like green eggs and ham, “try them, try them,” and this might become your new favorite banana bread recipe.

Banana Smoothie Muffins

From Jenny Sugar, POPSUGAR Fitness

Banana Smoothie Muffins

Banana Smoothie Muffin Recipe

Ingredients

3 ripe bananas2 cups packed baby spinach8 strawberries1 1/2 cups whole wheat flour3/4 cup sugar1 egg1/4 cup canola oil1 teaspoon baking soda1 teaspoon cinnamon1/8 teaspoon salt