Breakfast is, hands down, my favorite meal of the day. Mostly, I keep it simple—toast and peanut butter, fruit and yogurt. But when I have more time or when I go out to eat, I'm faced with an important choice: pancakes or eggs.
As a dietitian, I know that when you're cooking at home, both pancakes or eggs can be a healthy choice (more on that below). So, let's look at the health advantages and disadvantages of pancakes and eggs, and I'll give you my verdict on the pancakes vs. eggs smackdown.
Pancakes
Disadvantages
Typical pancakes are made with white flour, which is low in fiber and, thus, less filling. Pancakes are also not particularly high in protein—another food component that helps you feel fuller longer.
What's a pancake without maple syrup? This—or a maple syrup knock-off—adds more sugar to your meal, which might be tasty but doesn't power you through the morning. The white flour and sugar can also send your blood sugar soaring—until the subsequent crash.
Advantages
When you're making pancakes from scratch, they can have a lot of healthy qualities. First, you can make them with whole grains, like whole-wheat flour, which will add heart-healthy filling fiber. You can also add healthy toppings, like yogurt, nuts and fruit, to boost protein, vitamins and fiber to transform pancakes into a nutritious breakfast that will help you stay full through the morning.
Eggs
Disadvantages
Eggs deliver about 2 grams of saturated fat per egg—or 9% of the daily recommended limit on a 2,000-calorie diet, per the 2020-2025 Dietary Guidelines. (To be fair, pancakes are made with eggs and can easily supply 1 to 2 g of saturated fat per serving.) If you eat them scrambled and fried in butter, you'll be adding more saturated fat than you get with the eggs alone.
Advantages
A single large egg is only 72 calories if you eat it hard-boiled or poached. Plus, eggs deliver protein—over 6 g each, per the USDA. And the yolk delivers some vitamin D, plus lutein and zeaxanthin, two antioxidants that help protect against macular degeneration.
Research, like the 2021 review in The Journal of Food Science, suggests that most people can eat an egg a day without it increasing their risk of cardiovascular disease. If you want to reduce your intake of saturated fat, try using one whole egg and one or two egg whites in place of two whole eggs.
For an extra health boost, pair the eggs with vegetables—sautéed onions, peppers, broccoli and spinach are some of my favorites—for added fiber and nutrients. This is a breakfast that will keep you feeling full and satisfied for hours.
The Bottom Line
Unless it's a whole-grain, nut-flecked, bursting-with-berries kind of pancake, I'd usually stick with eggs because they're more inherently nutritious and higher in protein than pancakes made with white flour. The protein will help keep you full longer.
Then again, why do you have to choose between the two? Have a whole grain pancake topped with nuts and berries plus an egg on the side (or try our Egg & Bacon Pancake Breakfast Wrap). Both offer necessary nutrients, and with the fiber in the whole-grain pancake—and the nuts and berries—combined with the protein in the egg, you'll be full and satisfied longer—and your blood sugar is more likely to be stable (bye-bye hangry feeling).
FAQs
Unless it's a whole-grain, nut-flecked, bursting-with-berries kind of pancake, I'd usually stick with eggs because they're more inherently nutritious and higher in protein than pancakes made with white flour. The protein will help keep you full longer.
Can pancakes be a healthy breakfast? ›
2. Pancakes or waffles. We hate to break it to you, but pancakes and waffles are not a nutritious way to fuel your mornings. Despite their tasty profile, these comfort foods are often made with refined white flour and topped with butter and syrup, which is essentially pure sugar.
What are the healthiest pancakes to eat? ›
Top 20 healthy pancake recipes
- Banana oat pancakes.
- Buckwheat crêpe madames.
- Easy pancakes.
- Spinach & tuna pancakes.
- Coconut & banana pancakes.
- Keto pancakes.
- Easy protein pancakes.
- Spinach crespolini.
Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner. Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared to other sources of cholesterol.
What's better than eggs for breakfast? ›
9 Satisfying Breakfast Alternatives For People Who Just Don't Like Eggs
- Gluten-Free Espresso Banana-Acai Bowl (pictured above) ...
- Chia Seed Pudding. ...
- Lemon Blueberry French Toast Bake. ...
- Nordic Breakfast Porridge. ...
- Low-Fat Raspberry-Corn Muffins. ...
- Berry-Oatmeal Bake. ...
- Hash Browns Makeover. ...
- Chia Seed Pancakes.
“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” says Kurt Hong, MD, an internal medicine specialist at Keck Medicine of USC.
What's best to eat for breakfast? ›
The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.
Can I eat pancakes for breakfast everyday? ›
Pancakes are a great breakfast option once in a while, but should not be eaten regularly. Pancakes and syrup are carb and sugar-heavy, which may cause you to wish for a nap! Better breakfast options will include eggs and whole grains.
Do pancakes have any health benefits? ›
Whole-wheat pancakes also contain fiber, which can help your blood sugar level. Iron is important for transporting oxygen to your lungs via the red blood cells, it also helps to keep your immune cells functioning. Whole-wheat pancakes will give you around 3mg of iron (16-38% of your daily intake).
What is the healthiest flour to use for pancakes? ›
To make healthy pancakes, use whole-wheat or another whole-grain (cornmeal, oats or buckwheat) flour instead. Whole-wheat flour has 16 grams of fiber per cup compared to 3 grams of fiber in white flour.
To serve, pile two or three warm pancakes on each plate, and serve with the bacon and scrambled egg.
Are pancakes good for your heart? ›
Pancakes. Pancakes are a delicious breakfast treat that unfortunately can also add fat and sugar to your diet. Changing some of the ingredients can turn a high-calorie breakfast into one that is heart-healthy: Add fiber to your pancakes.
How many eggs a week should a senior eat? ›
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
What do cardiologists say about eggs? ›
“Eggs are fine, but limit the total amount to one per day, averaged over a week, without going into extreme excess in one day.” In this article, Dr. Natarajan shares more about the latest research on eggs and cholesterol and how to incorporate eggs into a heart-healthy diet.
Can I just eat 2 eggs for breakfast? ›
Eggs are also a great source of heart-healthy nutrients like potassium, folate and B vitamins. Some research suggests that up to two eggs per day actually improves heart health. As with anything, moderation is important, especially if you enjoy eggs daily.
Are pancakes healthy or unhealthy? ›
What are the health benefits and drawbacks of pancakes? Pancakes are a good source of riboflavin, calcium, and iron. However, they're relatively low in protein and fibre and high in carbohydrates and sugars.
Are pancakes good for a healthy diet? ›
Tip. Pancakes definitely aren't the healthiest breakfast option available, due largely to their fat, salt and sodium content. But with some planning, you may be able to include them as an occasional breakfast treat in your nutrition plan.
Is there anything healthy about pancakes? ›
Whole-wheat pancakes made with whole-grain flour are typically a much more nutritious choice than pancakes made with white flour. Whole-grain pancakes can be a delicious way to eat more whole grains that offer several health benefits. You can also top them with berries or other fruits for added fiber and nutrients.
