If there’s one thing just about any baby or toddler can agree on, it’s that pancakes are a big fat YES. Sweet, fluffy, fun (to dip). Yes, yes, yes! If there’s anything just about any mama can agree on, it’s that getting your kiddos to eat enough healthy foods, particularly veggies, greens and protein, is a challenge. Fruit is usually the easier food group to get into the diet thanks to its natural sweetness. But what if I were to tell you that you could also get veggies, proteins and superfood boosts into your kiddo all through the magical vessel of pancakes? Nutrient-packed pancakes are the ultimate healthy toddler meal for picky eaters!
How do I get my toddler to eat more veggies? To get more nutrients? More healthy grains? To have more protein? Calcium? The answer to all of these questions: PANCAKES. Mamas- this is the one food that practically always goes down without a fight. In fact, kids tend to beg for “mo.” To think that you could pack this much nutritional punch into one classic all-time favorite food is truly amazing (click to tweet). I had no idea just how much variety of healthy foods could be packed into pancake form.
Pancakes: The Superhero Healthy Meal for Picky Eater Toddlers
First of all, the base ingredients of the pancakes I’m talking about are all great. But what I love most about all of these recipes is that they allow for easy superfood boosts. Jenny Atkins, Author of Real Food by Two Moms and Certified Health Coach with an emphasis in children’s nutrition, superfood boosts are “ideal for picky eaters because you only need a small amount to give you a large amount of benefit.” So by including some of the superfoods in the pancakes listed below- flaxseeds, raw cacao powder, chia seeds, cinnamon, raw honey (sub for maple syrup if baby is under age 1)- you’re pumping up a kid favorite meal with antioxidants, vitamins, and minerals. That’s on top of all the healthy goodness the base ingredients already provide.
And, not only are these pancakes super nutritious and tasty, they’re easy to make. Often times, pancake recipes will have you mixing multiple bowls of wet and dry ingredients before combining them all together. This is not only time consuming on the front end, it means extra cleanup on the back end. And that, my mama friends, is a big fat no. No, no, no. Nobody’s got time for that.
So, here it is! My list of tastiest toddler-approved pancakes that bring on the nutrition. All whipped up in 15 minutes or less. Win for baby, win for mama. And win for dad too, cause, ya know, dads like a good pancake as well.
7 NUTRIENT RICH PANCAKES FOR HEALTHY MEALS
- 2 Ingredient Banana Egg Pancakes (+1 tbsp flaxseed meal) with Chia Seed Jam
- Chia Seed Pancakes with Blueberry Yogurt
- Sweet potato Pancakes with Cinnamon Apple Sauce (steamed apple mashed & mixed with cinnamon & a dollop of yogurt to taste)
- Chocolate Pancakes (with hidden greens) and Nut Butter
- Oats and Cottage Cheese Pancakes with Chia Seed Jam
- Zucchini Greek Yogurt Pancakes with Sweet Cottage Cheese (add maple syrup to taste)
- Carrot Cake Pancakes with Nut Butter
TASTE AND HEALTH BENEFITS
2 Ingredient Banana Egg Pancakes with Chia Seed Jam– Banana pancakes are a classic. I turn this into a 3 ingredient pancake by adding 1 tablespoon of flaxseed meal (ground flax seeds), which adds a light, nutty flavor to the sweet banana. Pair with a berry jam (raspberry, strawberry, or blackberry) for a tart topping.
Bananas boast potassium (heart & blood pressure) and fiber (digestive health) while eggs deliver one of the healthiest forms of protein. Flaxseeds add omega 3 fatty acids (good for body & brain), antioxidants (protect cells), and even more fiber. Finally, the chia seed jam tops things off with vitamin C (immune system) along with more protein, antioxidants, omega 3, and calcium (bone health).
Blueberry Chia Seed Pancakes with Lemon Yogurt– These blueberry pancakes are so satisfying. Light, fluffy, sweet.
Whole wheat flour provides a fiber rich base (digestion). Protein comes from the eggs and yogurt, which also delivers calcium (bone health), vitamins, and probiotics (gut health). Chia seeds boost the recipe with added protein, fiber (digestive health), and omega 3 fatty acids (good for body & brain). Lastly, the topping finishes things off with more of the goodness of yogurt plus vitamin C (immune system) and antioxidants (protect cells).
Sweet Potato Pancakes with Cinnamon Apple Sauce (steamed apple mashed & mixed with cinnamon & a dollop of yogurt to taste)– These pancakes have a naturally thick and fluffy texture. The mild sweetness makes it perfect for dipping in the cinnamon apple sauce.
Sweet potato is high in fiber (digestive health) and vitamins and minerals, including calcium (bone health), iron (brain development & energy), selenium (metabolism) and vitamins A & C (immune system). Then, applesauce layers on more vitamin C while cinnamon acts as an anti-inflammatory and antioxidant boost. With a dollop of yogurt mixed in, you’ve also got just a little extra calcium and protein mixed in for good measure.
Chocolate Pancakes– These chocolate pancakes are as rich in flavor as they are in nutrients! Fluffy, chocolatey goodness.
Bananas are packed with potassium (heart & blood pressure) and fiber (digestive health) while eggs deliver one of the healthiest forms of protein. Spinach is a superfood full of vitamin K (bone health), magnesium (metabolic & nerve function) and iron (brain development & energy). Finally, cacao is rich in polyphenols (antioxidant & anti-inflammatory) while the nut butter is full of healthy fats, protein, fiber, and other nutrients.
Oats & Cottage Cheese Pancakes with Chia Seed Jam– More neutral than sweet, but still tasty and perfect for pairing with a more flavorful topping. Serve with a berry jam (raspberry, strawberry, or blackberry) for some sweet and tart goodness.
Oats are one of the most nutrient-rich foods, containing fiber (digestive health), protein, vitamins and minerals. They help stabilize blood sugar, which can positively effect mood. A great perk for fussy toddlers! Cottage cheese makes this pancake protein rich while also adding calcium (bone & tooth health), magnesium (further regulating blood sugar levels) and potassium (heart & blood pressure). Lastly, the chia seed jam delivers vitamin C (immune system) plus more protein, antioxidants, omega 3 (good for body & brain), and calcium (bone health).
Zucchini Greek Yogurt Pancakes with Sweet Cottage Cheese-I had a hard time wrapping my head around this one, but I’m so glad I tried it. It was surprisingly tasty with a delicate flavor and nice fluffy texture. It paired perfectly with cottage cheese sweetened with a bit of maple sugar.
Zucchini is a great source of vitamin A and C (vision & immune system), antioxidants (protects cells), folate (brain health) and fiber (digestion). Yogurt packs in the protein, calcium (bone health), vitamins and probiotics (gut health). Meanwhile, the maple syrup makes up for its sugar by also containing nutrients, primarily manganese and zinc (both good for metabolism).
Carrot Cake with Nut Butter- This recipe gives you all the satisfaction of carrot cake. It’s sweet, it’s comforting, it’s delicious. All in all, it’s a soothing treat!
Carrots are highly nutritious (good for vision, immunity, bone health & blood pressure). Combine this with apples (antioxidants for cell protection, fiber for digestion) and oats (more fiber, protein, vitamins & minerals) for some serious healthy goodness. Finally, even the maple syrup makes up for its sugar by supplying nutrients, mainly manganese and zinc (both good for metabolism).
SOURCES
Outside of general knowledge acquired from reading a multitude of healthy cooking books and studying nutrition, my references for health benefit information came from Healthline and Healthy Eating.
FINAL THOUGHTS
I’m not yet brave enough to whip up my own recipes, but what’s great about pancakes is you can easily add your own twist by adding superfood boosts without much risk. Chia seeds are one of the easiest boosts to add to nearly any pancake because they’re virtually flavorless (very mild nutty flavor). Give them a few minutes to soak in the batter and reach their gooey consistency and you’ve just made that pancake into a healthy toddler meal. Similarly, flaxseeds can be added to most batters as well. While they have more flavor than chia seeds, they’re still pretty mild and go mostly unnoticed. There’s also so much mixing and matching that can be done with toppings. From jams to yogurt to simply smashing up some thawed frozen fruit (more saucy texture than fresh). The possibilities are endless!
This list will get your creative juices flowing on sneaking in more veggies and nutrients into your kids diet. And the best part? Most pancakes can be made simply by throwing a bunch of healthy ingredients into a blender (I love the Ninja Blender for its versatility for pancakes and oh-so-many other foods; it helps me skip steps like grating- like the Carrot Cake recipe calls for- and allows me to whip up various different textures in no time). When the struggle is real, which it often is with toddlers at mealtime, take the path of least resistance. Turn to pancakes and mix it up. You’ll vary your little one’s diet without the drama. They’ll feel good thinking they’re having a treat. Meanwhile, you’ll feel good knowing that treat is good for them!
Mom life is hard enough. Take the shortcuts and tricks where you can (see my post on becoming a new mom). Make your life easier when it comes to nutrition with these pancakes. You’ll be so happy you did!
What are your favorite recipes for picky eater toddlers? How do you get your toddler to eat more nutritious foods? Do you have any awesome healthy pancake recipes to share? If you try any of these or have your own, I’d love to hear about them. Let’s help each other have more joy at mealtime for both ourselves and our little ones!
A Savvy Mama
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