3 Gut Healthy Pancake Recipes
Pancake Day is a much-loved tradition in the United Kingdom, but who says pancakes have to be sweet? This year, why not flip the script and try something new? Our savoury healthy pancake recipes are not only delicious but can also be packed with gut friendly ingredients to support digestion, immunity, and overall well-being. And what better way to elevate these pancakes than with a forkful of our unpasteurised Superkraut?
Table of Content
The History of Pancake Day (Shrove Tuesday)
Pancake Day, also known as Shrove Tuesday, is a traditional feast day before the start of Lent on Ash Wednesday. The word "shrove" comes from the old English word "shrive," meaning to confess one’s sins. Historically, it was a day for Christians to use up rich ingredients like eggs, milk, and butter before the 40-day fasting period of Lent. This led to the widespread tradition of making pancakes, as they provided a simple yet satisfying way to clear out pantry staples.
Today, Pancake Day is celebrated across the UK. While many enjoy the classic lemon and sugar topping or blueberry and maple syrup lathered on top, this year, we’re giving a gut-healthy twist with these savoury and probiotic-rich recipes!
Why Gut Health Matters & How Food Plays a Role
Your gut microbiome is home to trillions of bacteria, fungi, and microbes that play a vital role in digestion, immune function, and even mental health. A balanced gut can improve nutrient absorption, reduce inflammation, and support a strong immune system. However, a diet high in processed foods, refined sugars, and artificial additives can disrupt gut health, leading to digestive issues, fatigue, and even chronic conditions.
So, how can we nourish our gut?
Eat more fibre-rich foods : Whole grains, legumes, vegetables, and fruits feed beneficial gut bacteria, keeping digestion smooth.
Incorporate fermented foods : Fermented foods like sauerkraut, kimchi, miso, and kefir are loaded with probiotics that help balance gut flora.
Limit processed foods and sugars : These can contribute to gut imbalances and inflammation.
Stay hydrated : Water helps maintain digestion and nutrient absorption.
Include prebiotics : Foods like garlic, onions, and bananas act as fuel for good bacteria.
By combining these principles with delicious, nourishing meals, you can improve your gut health while still enjoying fantastic flavours. Now, let’s dive into three savoury, healthy pancake recipes that are great for gut health and packed with flavour.
Winner of UK's Best Sauerkraut
1. Savoury Pancakes with Tempeh Bacon & Red Hot Firekraut
Why it’s good for your gut: Tempeh is a protein-rich fermented food that supports gut health, while Red Hot Firekraut is packed full of friendly live cultures.
Ingredients:
For the pancakes:
1 ½ cups gluten-free flour
1 ½ tsp baking powder
¼ tsp baking soda
¼ tsp salt
2 tbsp nutritional yeast
1 cup milk
1 tbsp apple cider vinegar
1 tbsp olive oil
1 tsp maple syrup
1 tbsp ground flax seeds
For the topping:
Tempeh bacon (recipe below)
Chopped avocado
Drizzle of maple syrup
2 tbsp Red Hot Firekraut
Method:
Mix wet ingredients in a bowl and let sit for 10 minutes.
In another bowl, whisk together dry ingredients. Combine with wet ingredients, stirring gently (lumps are fine). Let rest for 5 minutes.
Heat a pan over medium-low heat. Pour ¼ cup of batter per pancake, cooking until bubbles form and the surface dries out.
Flip and cook for another minute or so. Stack and serve with tempeh bacon, avocado, maple syrup, and Red Hot Firekraut.
Tempeh Bacon:
Slice tempeh into ¼-inch slices.
Mix 2 tbsp tamari, 2 tbsp liquid smoke or 1 tbsp smoked paprika, 2 tbsp nutritional yeast, 1 tbsp oil, 1 tsp maple syrup, 1 tsp apple cider vinegar, and ¼ tsp black pepper.
Marinate tempeh for at least 5 minutes.
Cook in a pan over medium heat, turning until crispy and caramelised.
"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison."
2. Sweet Potato Pancakes with Poached Egg+ Superkraut
This sweet potato pancake recipe can be adapted for to suit both sweet and savoury tastes. We have gone for savoury, topped with a poached egg, wilted spinach, sauteed mushrooms and our Supergreens with Spirulina Superkraut.
Why it’s good for your gut: Sweet potatoes are rich in fibre and resistant starch, promoting good digestion and a healthy gut. Buckwheat flour is naturally gluten-free and loaded with gut-friendly nutrients.
Ingredients:
2 large or 3 small sweet potatoes, peeled and cut into 2cm chunks
80g buckwheat flour
120ml milk (dairy or non-dairy)
2 eggs
Extra Virgin Olive Oil for frying
Salt and pepper to taste
Method:
Boil sweet potatoes in salted water for 15 minutes until tender. Drain, mash, and let cool slightly.
In a bowl, whisk together the buckwheat flour, milk, and one egg until smooth. Season with salt and pepper.
Separate the second egg, whisk the egg white until stiff peaks form, and set aside.
Mix 400g of mashed sweet potato into the batter along with the egg yolk, ensuring a smooth consistency.
Gently fold in the whipped egg white to keep the batter light and fluffy.
Heat 2 tablespoons of oil in a frying pan over medium heat. Spoon in 2 tablespoons of batter per pancake.
Cook for 2-3 minutes per side until golden brown and slightly risen. Keep warm in the oven while cooking the rest.
Serve with a poached egg, wilted spinach, sauteed mushrooms and a forkful of our live, unpasteurised sauerkraut "Superkraut".
Winner of UK's Best Sauerkraut
3. Beetroot Crepes with Hummus + Superkraut
Why it’s good for your gut: Beetroot is rich in antioxidants and fibre, supporting digestion and overall gut health. Oat and brown rice flour provide additional fibre, making these crepes a nutritious option.
Ingredients:
½ cup oat flour
½ cup brown rice flour
½ tsp onion powder
½ tsp garlic powder
1 ¼ cups dairy-free milk
200g beetroot, steamed or baked and pureed
1 tbsp maple syrup
1 tbsp oil, (melted coconut or EV olive oil)
Pinch of fine sea salt
To Serve:
Hummus
Pesto
Steamed greens
METHOD:
- Blend all ingredients until you reach a smooth and pourable batter.
Heat a good non stick pan to a low-medium heat and spread a thin layer of oil over the bottom of the pan. Let it sit for a minute to get hot.
Pour about 1/4 cup of batter (or a large ladle full) into the pan. Pick the pan up off the heat and swirl the mixture around to spread the batter into an even layer on the bottom of the pan.
When the crepe has browned slightly on the bottom (about 2-3 mins), very carefully work a spatula underneath it and flip. Cook the second side briefly, just to set the batter. Remove from the pan.
Continue making crepes until the batter is used up, adding more oil as needed to keep the crepes from sticking to the pan.
If not eating straight away, cool crepes on a wire rack to allow the steam to evaporate. If you stack while they are warm they will stick together.
If storing, place a piece of parchment paper between each crepe to keep them from sticking.
We served ours warm with hummus, pesto, fresh steamed greens and Supergreens with Spirulina Superkraut.
"Your gut is not Las Vegas. What happens in the gut does not stay in the gut."
Gut Healthy, Delicious & Perfect for Pancake Day
Which one will you be flipping first? If you try one of these gut friendly recipes, don’t forget to share your creations on social media. Tag us @goodnudefooduk and use the hashtag #Superkraut Happy Pancake Day!
If you want to try out our gut friendly Superkraut, you can check out more on our store
The Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
Winner of UK's Best Sauerkraut
Frequently Asked Questions
What is the healthiest flour to use for pancakes?
Buckwheat, oat, or chickpea flour are great options for healthy pancakes. They are high in fibre, gluten-free, and support gut health.
Can I make pancakes without eggs or dairy?
Yes! You can replace eggs with flax or chia seeds and use non-dairy milk such as almond, oat, or soy milk for a plant-based alternative.
How can I make my pancakes more gut-friendly?
Use fibre-rich ingredients like sweet potatoes, buckwheat, and flaxseeds, and add probiotic-rich toppings like sauerkraut or coconut yogurt.
Are savoury pancakes healthier than sweet pancakes?
Savoury pancakes often have less sugar and can be packed with nutrient-dense ingredients like vegetables, fermented foods, and healthy fats, making them a great gut-friendly option.
Can I meal prep healthy pancakes for the week?
Absolutely! You can make a batch, store them in an airtight container in the fridge for up to 4 days, or freeze them for easy reheating.
