{"id":17445,"date":"2026-03-10T10:00:00","date_gmt":"2026-03-10T15:00:00","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=17445"},"modified":"2026-03-10T11:02:55","modified_gmt":"2026-03-10T16:02:55","slug":"healthy-firehouse-pancake-options","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2026\/03\/healthy-firehouse-pancake-options\/","title":{"rendered":"Healthy Firehouse Pancake Options"},"content":{"rendered":"\n

\n\t\tTypically they are known as a “butter” and “syrup” covered breakfast treat but, there are some healthy and tasty pancake options.\n\t<\/h2>\n\t

A recent discussion\/ challenge from my crew resulted in the research and creation of this article.  It was a Sunday morning in the firehouse where we typically have a brunch- eggs, bacon, fruit, yogurt (low-sugar), and pancakes.  This particular Sunday our driver wanted to make his “special pancakes” for the crew.  Three sticks of butter, a pound of sugar, and a gallon of buttermilk (yes, I am exaggerating) later these pancakes were made.   Were they delicious, of course!  Were they healthy and did they provide us with good fuel for the day, not so much.<\/p>\n

It spurred a day-long discussion and research.  Is there such a thing as a tasty and healthy pancake?  I decided to do some research and testing to find out.   Here is a summary of what I found.<\/p>\n

First, you want a recipe that has fiber<\/strong>.  Fiber can help stave off hunger and help you reach the daily minimum recommendation of 25-38 grams.  Mixes with whole grains and\/or added seeds like chia and flax tend to have the highest amounts.  If you need to choose a grain-free option, opt for blends with almond or coconut flour to get more fiber.    Look for a recipe or mix that has at least 3 or more grams per serving.<\/p>\n

Next, find a recipe or mix that has 5 or fewer grams of added sugars per serving<\/strong>.  This will still allow for some room to add a drizzle of Maple syrup and help you stay under the overall daily intake goal of 25 grams of added sugar (or less) per day.<\/p>\n

Lastly, a healthier pancake option needs to have a good source of protein.<\/strong>  Most mixes have between 2 and 4 grams per serving.  For a little extra oomph look for ingredients like buckwheat, chickpea flour, vital wheat gluten, seeds, and\/or whey or pea protein.   Opt for a mix or recipe that has at least 5 grams of protein per serving of the dry mix.  You can get even more protein by adding eggs and\/or milk to the mix.<\/p>\n

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Numbers to look for (recipe or dry, unprepared mix):<\/strong><\/p>\n