Is It Safe to Eat Pancakes During Pregnancy? 🥞

pancake in pregnancy
pancake in pregnancy

The short answer is yes! Pancakes can be a nutritious part of a balanced diet when you’re expecting. They provide important vitamins, minerals, protein and carbohydrates.


  • Provide carbohydrates for energy
  • Contain protein for tissue growth and repair
  • Can be made with whole grains for added nutrients and fiber
  • Calcium and vitamin D from dairy ingredients support bone health
  • Folate from enriched flour aids in preventing neural tube defects
  • Iron supports increased blood volume and prevents anemia
  • Versatile and can be topped with healthy fruits, nuts, seeds
  • Can satisfy cravings and be comforting


  • May be high in calories, especially with sugary toppings
  • Refined flour versions lack fiber and nutrients of whole grain
  • Sugar content can spike blood sugar
  • Fat and sugar content could contribute to excessive weight gain
  • May aggravate heartburn or nausea if eaten in large amounts
  • Not all ingredients like eggs may be pasteurized
  • Potential for foodborne illness if undercooked or made with contaminated ingredients
  • Allergens like dairy, eggs, wheat could be problematic for some
  • Added sugars from syrups supply empty calories and no nutrition

Benefits of Eating Pancakes While Pregnant

Pancakes offer several key nutrients that are especially important during pregnancy:

  • Carbs: Pancakes provide carbohydrates from whole grains or refined flour. Carbs are the main source of energy for your growing baby. They also help prevent common issues like constipation.
  • Protein: Protein from eggs and milk (or milk alternatives) helps build and repair tissues for you and your baby. It also keeps you feeling full.
  • Folate: Whole grains and enriched flour contain folate, a B vitamin that helps prevent birth defects. Most obstetricians recommend taking a folate supplement during pregnancy.
  • Calcium: Dairy products like milk and yogurt in pancake batter provide calcium for developing bones and teeth.
  • Iron: Whole grain varieties contain iron to support increased blood volume during pregnancy and proper growth.

So in moderation, pancakes can be a tasty way to get important nutrients! Now let’s look at the specific ingredients.

Nutrients in Pancakes

Pancakes are made from simple pantry staples like flour, milk, eggs and leavening agents. Here’s what each ingredient offers:

  • Whole Grain Flour: The CDC recommends making at least half your grains whole. Whole wheat flour gives you iron, magnesium, B vitamins and fiber.
  • Eggs: Provide high-quality protein with all 9 essential amino acids. Also contain vitamin D, vitamin B12, choline and antioxidants like lutein and zeaxanthin.
  • Milk: Dairy or non-dairy milk adds calcium, protein, vitamins A and D, phosphorus, riboflavin, selenium and more.
  • Baking powder/soda: Leavening agents help pancakes rise. Add a touch of sodium but minimal calories.
  • Fruit: The USDA recommends 1-2 cups of fruit daily. Berries, bananas and apples make yummy mix-ins!
  • Salt: Trace minerals like iodine support thyroid health and electrolyte balance.
  • Oil/butter: Adds a touch of healthy fats and makes pancakes fluffy!
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So you see, even basic pancake ingredients bring nutritional value for you and baby!

Pancake Ingredients to Avoid During Pregnancy

While most standard pancake ingredients are safe during pregnancy, there are a few things to watch out for:

Raw Eggs: According to the FDA, raw or undercooked eggs may contain salmonella, which causes food poisoning. use only pasteurized eggs.

Unpasteurized milk: Unpasteurized (raw) milk could lead to foodborne illness. Choose pasteurized milk and dairy products when cooking.

Undercooked batter: For food safety, pancake batter should be cooked through until steaming hot. Undercooked batter may harbor bacteria.

High mercury fish: Fish like shark, swordfish, tilefish and king mackerel contain high levels of mercury, which can harm fetal brain development. Avoid as pancake mix-ins.

Unpasteurized juice: Unpasteurized juice or cider may contain pathogens. Use only pasteurized products.

Caffeine: Limit caffeine from coffee or tea mixes in batter. Up to 200mg caffeine per day is considered safe during pregnancy.

Added sugars: Limit sugar to avoid excess calories and blood sugar spikes. Opt for fresh fruit or minimal maple syrup.

Artificial additives: Pancake mixes with artificial colors, flavors and preservatives are best avoided. Choose simple, clean ingredients.

Paying attention to ingredients allows you to enjoy pancakes safely during pregnancy!

Healthy Pancake Toppings and Add-Ins

One of the great things about pancakes is how versatile they are! You can customize them with healthy mix-ins and toppings.

Here are nutritious ideas to try:

Fresh fruit: Bananas, berries, mango, apple, pear all add fiber, vitamins. Sliced fruit in batter makes fruity pancakes!

Nuts and seeds: Chopped walnuts, almonds, pecans, sunflower or pumpkin seeds add protein, healthy fats and crunch.

Nut butters: Swirl in peanut, almond or sunflower butter for a protein and antioxidant boost.

Yogurt: Greek or regular yogurt provides protein, calcium, probiotics. Mix into batter or top pancakes.

Oats or bran: Add a handful of oats, wheat bran or oat bran to batter for extra fiber, B vitamins and minerals.

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Whole grains: Mix in some cooked quinoa, brown rice, farro or buckwheat for whole grain goodness.

Vegetables: Grate zucchini, carrots or sweet potatoes into batter or add spinach for extra vitamins and fiber.

Flaxseed: Ground flaxseed in batter supplies fiber, omega-3s and magnesium.

With so many options, you can make pancakes fun, healthy and delicious while expecting! Moderation and variety are key.

How Many Pancakes Can You Eat When Pregnant?

Pancakes can be part of a healthy diet, but portions still matter – especially with carb-heavy foods. Here are some tips:

  • 1 medium 6-inch pancake provides 15-20g carbs and around 110 calories
  • Most experts recommend eating about 175g of carbs per day during pregnancy. That’s roughly 8-9 small 4-inch pancakes.

-Aim for no more than 2-3 medium pancakes as part of a balanced breakfast or snack.

-Try topping pancakes with fiber-rich fruit to help control blood sugar spikes. Protein like nuts or yogurt helps too.

  • Drink water with pancakes to stay hydrated. Milk provides hydration and nutrition.

-Pay attention to hunger cues. Avoid overeating by stopping when you feel satisfied, not overly full.

Moderating portions allows you to enjoy pancakes more frequently during pregnancy. The key is balancing them with other wholesome foods like fruit, protein and vegetables.

When to Avoid Pancakes in Pregnancy

While pancakes are generally safe, there are a few cases when you may want to avoid them while expecting:

  • Gestational diabetes (GD): Carb-heavy pancakes can spike blood sugar. Follow your meal plan for GD, which likely limits sweets and refined carbs.
  • Food aversions: If pancakes trigger nausea for you, especially in early pregnancy, don’t force yourself to eat them. Go with what appeals and feels comfortable.
  • Indigestion or reflux: The high fat content of pancakes may worsen these common pregnancy complaints. Stick to lighter options until symptoms improve.
  • Allergies or intolerances: If you have celiac disease or allergies to common pancake ingredients like wheat, eggs or dairy, avoid anything that could cause a reaction.
  • Before glucose screening: Your provider may recommend avoiding sweets before glucose tolerance testing for gestational diabetes. Follow their guidelines.

Talk to your doctor about any pregnancy complications that may warrant avoiding pancakes. In some cases, there are better food choices to keep you and baby healthy.

Pancake Alternatives During Pregnancy

If you need to go pancake-free, try substituting with some nutrient-packed alternatives:

  • Oatmeal: Hearty bowl of oats, great source of fiber, iron and B vitamins. Top with fruit, nuts, milk.
  • Yogurt parfait: Layers of yogurt, fruit, nuts, granola. Calcium, protein and probiotics.
  • Avocado toast: Fiber-rich whole grain toast topped with protein-packed avocado and veggie slices.
  • Breakfast tacos or burrito: Fill a whole wheat tortilla with eggs, black beans, salsa, avocado for a protein and fiber boost.
  • Chia pudding: Chia seeds whipped with your milk of choice makes a tasty, filling breakfast. Add fruit and nuts.
  • Protein smoothie: Blend milk, yogurt, fruit, spinach, nut butter, wheat germ – endless healthy combos!
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Focus on getting plenty of lean protein, fiber, fruit and vegetables. Read nutrition labels and choose whole, less processed options when possible.

Tips for Cooking Safe Pancakes While Pregnant

Here are some quick tips for making sure pancakes are safe to enjoy during pregnancy:

  • Use pasteurized eggs, milk and dairy products
  • Cook pancake batter thoroughly until steaming hot in center
  • Stick to ingredients from reputable brands and stores
  • Wash produce well before mixing into batter
  • Avoid raw cookie dough mixes which may contain raw flour and eggs
  • Refrigerate batter if not using right away to limit bacterial growth
  • When reheating pancakes, heat to 165°F until steaming hot
  • Don’t eat pancakes that smell or taste funny – go with your senses

With a few simple precautions in the kitchen, you can safely satisfy those pregnancy pancake cravings!

FAQs About Eating Pancakes During Pregnancy

Here are answers to some frequently asked questions about enjoying pancakes while pregnant:

Are pancakes unhealthy for pregnant women?

Pancakes don’t have to be unhealthy! The key is opting for whole grain ones made with healthy ingredients

When should you avoid eating pancakes pregnant?

Avoid pancakes if you have gestational diabetes or intolerances to ingredients. Also limit intake if you have digestive issues like reflux or nausea triggered by fatty/sweet foods.

Can pancakes make you gain weight while pregnant?

Pancakes can contribute to excessive weight gain if eaten in large portions frequently. Be mindful of portion sizes, and balance pancakes with healthy proteins, fruits, veggies and movement.

Can pancakes help with pregnancy constipation?

Whole grain or bran pancakes can help relieve constipation due to their fiber content. Be sure to drink plenty of fluids too.

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