5 nutritionists share their favourite healthy pancake toppings

• Lemon
• Sugar
• Honey
• Maple syrup
• Chocolate
• Nutella
• Golden syrup
• Banana

But now that only 5% of British people (and just 11% of British Christians) fast for Lent, there’s less cause to load up on treat foods during Pancake Day. Perhaps some of our pancakes can be a little more adventurous – and more nutritious. You can always keep a tin of golden syrup handy for dessert.

To give you some healthy pancake inspiration ahead of Shrove Tuesday – or to use throughout the year – we got in touch with five of our most-trusted nutritionists to find out their favourite healthy pancake toppings. Read on for a selection of sweet and savoury suggestions.

1. Caramelised pineapple

Holly Dunn, nutritionist, Holly Dunn Nutrition

Try topping your pancakes with sweet, super-ripe, fresh pineapple, naturally caramelised and then topped with Greek yoghurt, lime zest and lightly toasted coconut flakes and pecans.

Start by toasting some pecan nuts (15g per person) in a dry non-stick pan over a medium heat, until lightly toasted. For the last 30 seconds, add a similar quantity of unsweetened desiccated coconut flakes, then remove and gently crush the pecans and coconut.

Chop soft pineapple flesh into 1 cm chunks (about a quarter of a pineapple per person), reheat the same non-stick pan and cook the pineapple for 5-10 minutes, stirring regularly. Then remove and keep warm.

Cook your pancakes using groundnut oil in the same pan (I recommend adding cinnamon and a little ginger to the batter). When ready, serve them with the warm caramelised pineapple, a generous dollop of Greek yogurt, the toasted coconut-pecan mix and some lime zest. If you like, you can also add a little lime juice to your Greek yogurt to zest things up even more!

If you need to ripen a pineapple quickly to make this recipe, break off the top and store the pineapple upside down on a plate at room temperature.

What makes caramelised pineapple a healthy pineapple topping?

Pineapple contains beneficial compounds such as manganese, antioxidants, fibre and a group of digestive enzymes known as bromelain. These enzymes aid in the digestion of proteins, which is one of the reasons pineapple works beautifully alongside or following a protein-rich meal.

Widely studied for its anti-inflammatory role, bromelain has health benefits extending beyond good digestion with an impressive list of potential clinical applications, including helping to promote healing after injury and reducing arthritic pain. However, it is worth noting that the enzyme concentration in fresh pineapple is too low to achieve therapeutic doses.

Pineapple is also an underappreciated source of vitamin C with a 100g serving containing around 50mg, which is 125% of the daily RNI in the UK. Vitamin C has important roles in collagen synthesis (skin and joint health), immune function (especially in those who do a lot of vigorous exercise), iron absorption and adrenal function (AKA our stress response).

The fresh pineapple in my pancake topping is naturally caramelised, which means no butter or added sugar is needed! The Greek yogurt adds protein, beneficial live cultures and calcium.

If you love this idea, try our American-style pineapple and banana pancakes recipe next.

2. Cottage cheese

Kerry Torrens, nutritionist and food writer

I prefer a savoury pancake topping, and my current favourite is cottage cheese. I use a full fat version but reduced fat is fine as well.

Put a generous spoonful of cottage cheese in a small bowl and flake in pieces of poached trout or salmon, gently stir through to mix, then add freshly chopped chives and a pinch of black pepper. Finally, dollop the mixture onto your pancakes of choice, or even use it as a pancake filling.

Why is cottage cheese a healthy choice?

Cottage cheese is low in calories but has a high protein content which balances the carbs from the pancakes perfectly, and it contributes other essential nutrients including calcium for healthy bones and teeth.

Meanwhile, poached trout and salmon are lower in salt than the smoked equivalents, but still rich in the important, ‘healthy’ omega-3 fats, and chives add flavour and a surprising punch of vitamin C.

3. Greek yogurt with berries and maple syrup

Beth Furness, nutritionist, Nutracheck

I'd be lying if I said pancakes only make an appearance in my house on Pancake Day! I usually go for a savoury breakfast, but when my sweet tooth kicks in, pancakes really hit the spot.

I tend to prefer fluffy Scotch pancakes over thin crêpes because they have a soft, pillowy texture that holds onto the toppings nicely. My go-to toppings are low-fat Greek yogurt, fresh raspberries, blueberries and a drizzle of amber maple syrup. For me, these ingredients strike the perfect balance of creamy, tangy and naturally sweet.

When serving, I like to lay three warm Scotch pancakes on a plate, slightly overlapping. Then, I dollop on two heaped tablespoons of plain, low-fat Greek yoghurt, followed by 80g each of fresh raspberries and blueberries (the fresher the better). To finish, a light drizzle of amber maple syrup brings it all together.

Why is Greek yogurt, berries and maple syrup a healthy combination?

This combination brings plenty of nutritional benefits. Greek yoghurt is a great source of protein, calcium and probiotics, which keep our gut healthy, strengthen our bones and help to keep us feeling full.

Berries provide fibre, antioxidants and vitamin C, which support immune function and help to combat inflammation in the body.

Amber maple syrup has a richer taste than lighter varieties, meaning a little goes a long way for sweetness and flavour. While still a form of sugar, it also contains small amounts of magnesium and zinc, which are beneficial in moderation.

4. Avocado

Claire Barnes, nutritionist, The Happy Nutrition Co.

Avocados are an incredibly versatile ingredient that make a delicious and nutritious pancake topping. While technically a fruit, they complement both sweet and savoury flavours beautifully.

On your pancakes, try avocados sliced with smoked salmon and crème fraîche; mashed with lemon juice, olive oil, sea salt and a sprinkle of chili flakes; or diced with mango, honey and lime juice for a tropical twist.

Why are avocados a healthy pancake topping?

Beyond their creamy texture and mild flavour, avocados are packed with health benefits. They’re an excellent source of heart-healthy monounsaturated fats, particularly oleic acid, which has anti-inflammatory properties. They also provide fibre to support gut health, essential vitamins like folate and vitamin K, key minerals such as copper, and phytochemicals like lutein which promote eye and cognitive health.

Research suggests that eating avocados may support cardiovascular health, contribute to a healthier weight and body composition, enhance cognitive function, and improve gut microbiota balance. Adding just half an avocado to your pancake toppings not only elevates the taste but also offers a nutrient boost to support your gut, brain, and overall wellbeing!

For a fruity twist, try our almond crepes topped with avocado and nectarine – they're gluten-free and low in carbs.

5. Peanut butter or almond butter

Dr Frankie Phillips, registered dietitian and nutritionist

I love making my pancakes even tastier with a few extra ingredients. Adding a little cocoa powder to the batter can make a tasty, chocolatey pancake, and I’d spread some peanut butter or almond butter on top when it’s cooked.

Mashed banana is another healthy addition that can use up fruit that might be lurking in the fruit bowl! A ripe one adds just the right amount of sweetness and squidginess to complete a fabulous, nutrient-rich dessert pancake combo.

Using some wholemeal flour in the batter mix is also a great way to boost your intake of fibre – we really should be eating more of it than most of us currently achieve. If that’s too much wholemeal for you, try using a 25% wholemeal to 75% white flour mix.

Why are cocoa powder and nut butter healthy additions?

Cocoa powder contains a range of antioxidant polyphenols. The nut butters are packed with fibre, protein and healthy unsaturated fats, as well as vitamins and minerals. Try our recipe for a stack of peanut butter pancakes.

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