6 Easy Tips for a Healthier Stack

There’s something oh so cozy about a stack of warm pancakes on the breakfast table. But the truth is traditional pancakes, often made with refined flour, butter, and sugary syrups, can turn out more like dessert than a nourishing start to the day. The good news? With a few smart swaps, you can enjoy pancakes that are every bit as fluffy and delicious while delivering nutrition.

We enlisted Dole’s Registered Dietitian, Melanie Marcus, to give us some advice. Here are her six, kid-tested tips to give your pancakes a healthy upgrade:

Start with Whole Grains

Swap refined white flour for 100% whole wheat, buckwheat, or quinoa flour. These whole grains are packed with fiber, supporting digestion, heart health, and keeping you fuller for longer. A 2024 study from Washington State University, published in Cereal Chemistry, found that these flours work perfectly in pancakes without affecting taste or texture. The result? Delicious, indulgent pancakes with all the added benefits of whole grains!

Add a Protein Boost

Protein plays a key role in supporting muscle health and steadying blood sugar levels. According to a recent Danish study, a protein-rich breakfast (like skyr with oats) helps people feel fuller for longer and improves concentration before lunch. This reinforces the idea that starting your day with protein can boost both fullness and focus. Next time, pair your pancakes with scrambled eggs, add a dollop of Greek yogurt on top or even add a scoop of protein powder to your pancake mix for an easy protein boost.

Mix in Fruits and Veggies

Bananas, blueberries, shredded zucchini, or even pumpkin purée blend beautifully into pancake batter.  What’s more, putting fruits or vegetables at the start of your day isn't just colorful, it’s powerful. A 2024 study found that breakfasts rich in fruits, vegetables, whole grains, nuts, and healthy fats are tied to stronger cardiometabolic health scores, signaling better support for heart and metabolic wellness compared to lower-quality meals.

Swap the Fat Wisely

Instead of butter, try heart-healthy oils like canola or olive oil. Research shows that swapping butter for plant-based oils may lower risk of cardiovascular disease and premature death. Applesauce or mashed banana also work well to cut back on added fat while keeping pancakes moist.

Lighten Up the Toppings

The toppings make the pancake! Instead of drowning your stack in syrup, try fresh berries, sliced bananas, or a dollop of Greek yogurt. If you do use syrup, keep it to a light drizzle.

Practice Portion Smarts

Large diner-style stacks can be tempting, but smaller, balanced portions leave room for sides like fruit, eggs, or even a smoothie. Mindful portions help keep calories in check without missing out on comfort.

Published October 1, 2025