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
The Bottom Line
Is it better to eat pancakes or eggs for breakfast? ›
In the end, the “better” breakfast choice between pancakes and eggs is not definitive. It all comes down to personal preferences, dietary requirements, and overall health goals. Both options have their merits: pancakes bring comfort and versatility to the table, while eggs provide protein-packed nutrition.
Are pancakes with eggs healthy? ›
You can really make them your own, and use them as a simple base for a sweet but healthy breakfast! The eggs make these pancakes higher in protein than an average serving of pancakes, and the banana adds the perfect natural sweetness!
Can pancakes be a healthy breakfast? ›
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.
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.
Eggs contain protein and are low in calories. Eggs may be good for weight loss if people consume them as part of a varied diet and without added fat or sugar. Eggs are rich in protein, low in calories, and they may boost the metabolism.
Can you eat pancakes for breakfast and still lose weight? ›
Don't skip the most important meal of the day – instead enjoy a lighter breakfast between 200-400 calories. Try scrambled eggs, porridge, pancakes and more.
Are eggs a healthy breakfast? ›
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
Are scrambled eggs healthy? ›
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
Why are pancakes the best breakfast food? ›
Iodine, riboflavin, vitamin C, thiamine, vitamin B6, niacin, vitamin B12, magnesium, zinc, copper, and iron are also found in a pancake breakfast. Healthy Eating SF Gate notes that pancakes are a great source of iron, with wholewheat ones providing 3mg in one serving, which is up to 38 per cent of daily iron intake.
Ready to find a winner? It's time for a food face-off. A typical stack of pancakes has almost 500 fewer calories than a plate of French toast—as well as 20 fewer grams of sugar. Pancakes keep up their lead with 78% less saturated fat than their French toast counterparts.
What makes pancakes unhealthy? ›
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. How can I make traditional pancakes healthier? It's fairly easy to make traditional pancakes a bit healthier.
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.
Is it good to eat pancakes every morning? ›
Enjoy in moderation
If you can bear to give up your traditional pancakes, you can still enjoy them as part of a healthy eating plan. Most experts don't recommend cutting out all sugar, saturated fat, and refined grains from your diet. They just recommend cutting down on how often you consume them.
Is it healthy to eat eggs every breakfast? ›
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Are there any benefits to eating pancakes? ›
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).
