Pancake Toppings That Are Better Than Syrup

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In my work as a registered dietitian, I joke with my clients that I'm a stickler about breakfast. Whether you're chomping on an apple as you walk to the subway, sitting down to a veggie omelet, or enjoying a made-ahead overnight oats parfait at your desk, that morning meal sets the tone for the rest of your day.

Pancakes are a weekend ritual lots of people love. There's a time and place for indulging in a classic you love, but I always encourage playing around in the kitchen and trying new stuff. I know there are a ton of healthy pancake recipes in the internet (sweet potato-and-egg blender pancakes are my personal fave) but what you put on top of those cakes counts too! Today I've got some healthy syrup alternatives that deliver on flavor and bump up the nutrient value.

I know, I know, another dietitian/food blogger nerding-out on peanut butter, but it's a healthy living cliché for a reason! The protein and the heart-healthy monounsaturated fat in the peanut butter helps buffer the breakdown of the carbohydrates in the pancakes so that you get a slower, more stable energy burn after your meal. 

Each tablespoon provides about four grams of protein, and eight grams of filling fat for about 100 calories. Go for an a natural variety that contains only peanuts and maybe salt. This will save you some sugar and help support more stable blood sugar. If you want to make your own at home, this recipe from dietitian Kelli Shallal of Hungry Hobby also contains ground flax, which adds extra fiber and healthy omega-3 fatty acids. If preferred, swap in almond butter, sunflower seed butter, or any other nut or seed butter you like. Dietitian Ashley Munro of A Pinch of Grace has a delicious recipe for cashew butter you can easily whip up at home.  

Plain Greek yogurt is a versatile pancake topper that can be adapted to all kinds of flavor profiles. It also provides filling protein — a quarter-cup will provide about five grams and only about 30 to 50 calories, depending on the fat level you choose. I usually recommend low-fat or full-fat over fat-free yogurt to help your body absorb the fat-soluble nutrients in your meal (vitamin D, for example) and to keep you satisfied, longer. 

If you need a little flavor boost, try mixing in cinnamon, or a teaspoon of honey, syrup, or jam. It also makes a great base for fruit. If you're up for an experiment, use it as the base for a creamy sauce.

Ricotta is king when it comes to tasting fancy while actually being really simple. It has a similar protein content to cottage cheese (you'll get six to eight grams in a quarter-cup serving) but with a smooth texture and a mild flavor that makes a great blank canvas. In this Indian dessert-inspired recipe, dietitian Roxana Begum, of The Delicious Crescent, garnishes cardamom-scented carrot pancakes with sweet ricotta cream. 

This recipe from dietitian Mandy Enright, creator of Nutrition Nuptials, pairs ricotta and peanut butter, saying, "Ricotta has a natural sweetness, and the peanut butter powder adds an additional savory flavor element." She also loves this combo because it "adds protein to an otherwise carb-heavy breakfast and is a great way to fill up first thing in the day."

As fruit cooks, the sugars caramelize and lend a rich, sweet flavor that rivals any bottled syrup. You'll also get some of the benefits from the fresh fruit, like fiber, vitamins, minerals, and other nutrients. A few delicious suggestions: sauteed banana, roasted apples, stewed plums, and roasted strawberries. Try sautéed apples, like in this delish pancake recipe from registered dietitian Julie Harrington, of RDelicious Kitchen.

You can also experiment with making your own compote or jam. This strawberry chia jam recipe from dietitian Kate Lee, of Home Cooked Happy, only requires four ingredients. For a simple blueberry sauce, try this easy recipe from dietitian Jennifer Hunt of Healthy Inspiration. 

Want just a hint of flavor and a rich texture? Try coconut oil instead of the traditional butter. Solid at room temperature, like butter, it melts into deliciousness and provides a mellow but luxurious flavor that hints at coconut without competing with other flavors. 

Like butter, it's not a low-calorie food — one tablespoon clocks in at around 120 cals), but the fat will keep you full for a long time. It's a great option for those on a dairy-free diet.

Savory pancakes sound too weird? Try reframing it in your mind as something more akin to crepes or socca (chickpea flour pancakes). This would also be a good option if you make potato pancakes, or something like cauliflower rice or zucchini-based pancakes (totally a thing). Pile on any leftover cooked veggies you have, or try garnishing with tomato sauce and a sprinkle of your favorite cheese.