Pancakes are a batter of flour, egg and milk cooked on a hot pan, from thick fluffy stacks to thin crêpes and blini. Cooked through they are a safe pregnancy breakfast; the raw batter is the only thing to keep away from.
Why it's good in pregnancy
Pancakes bring egg protein, milk calcium and the B vitamins and iron from fortified flour, and they are an easy way to eat fruit and yogurt. Made with wholemeal or oat flour they also add fibre, and a plain pancake is often tolerated well on nauseous mornings.
Key nutrients
ProteinThe egg and milk in the batter give each pancake a few grams of protein.
CalciumMilk in the batter and yogurt on top contribute calcium for your baby's bones.
B VitaminsFortified flour supplies thiamine and folic acid.
IronFlour fortification adds a little iron to every pancake.
Serving ideas
Oat pancakes with berries and Greek yogurt
Wholemeal pancakes with banana and peanut butter
Crêpes filled with spinach, cheese and well-cooked egg
Blini with cream cheese and tinned salmon
Pancakes with stewed apple and cinnamon
Safety
Cook each pancake until golden both sides and dry in the middle; the batter has raw egg.Do not taste raw batter.
Pancake batter contains raw egg and raw flour, so resist tasting it, and cook each pancake until the surface is dry, the edges are set and the middle is no longer wet when you press it; thick pancakes need a lower heat for longer so the centre cooks before the outside burns. Use pasteurised milk and buttermilk. Top with cooked fruit, yogurt, nut butter or a little syrup rather than raw-egg sauces. Leftover pancakes keep two days in the fridge and reheat well in a toaster.
Common questions
Are pancakes safe to eat during pregnancy?Yes, cooked pancakes are safe because the egg in the batter is fully cooked; just avoid eating raw batter.
Can I eat pancakes from a restaurant or café while pregnant?Yes, they are cooked on a hot griddle; check thick ones are not doughy in the centre and skip toppings made with raw egg.
Are crêpes okay in pregnancy?Yes, thin crêpes cook through in seconds; choose fillings that are cooked or pasteurised.
Did you know?
Raw flour as well as raw egg can carry bacteria, which is why batter is not for tasting.
Swapping half the white flour for oats or wholemeal roughly doubles a pancake's fibre.
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