Best Recipe For Picky Eaters: The Ultimate Nutrient-Boosted Pancakes


This vs. That: Plain Pancakes vs. Nutrient-Boosted Pancakes

As a parent, the struggle to get your kids to eat a balanced diet is a constant battle. Breakfast, a supposedly simple meal, can quickly turn into a battlefield of refused bites and frustrated sighs. Enter the humble pancake: a breakfast favorite that often brings a smile to little faces. But what if we could transform this simple recipe into a nutritional powerhouse that caters to your child’s developing needs and keeps them energized throughout the morning?

Let’s dive deeper and compare a plain pancake recipe with our Nutrient-Boosted Pancake Recipe. We’ll also explore how this revamped recipe can seamlessly become part of your child’s diet, and how our Picky Eater’s Plate program can empower you to introduce these healthier options with minimal fuss.

Plain Pancake Recipe

Plain pancakes hold a special place in our hearts (and stomachs). They’re a reliable breakfast option, perfect for busy mornings. But let’s be honest, when it comes to nutrition, they fall a bit short. Here’s a closer look at a typical plain pancake recipe:


  • 1 cup all-purpose flour
  • 2 tablespoons sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 cup milk
  • 1 egg
  • 2 tablespoons melted butter
  • 1 teaspoon vanilla extract


  • Simplicity: Easy to make with common pantry ingredients.
  • Neutral Flavor: The basic flavor profile acts as a blank canvas, perfect for a variety of toppings like fresh fruit, maple syrup, or chocolate chips. This versatility can be appealing to picky eaters who crave familiarity.

Nutrient-Boosted Pancake Recipe

Now, let’s take that familiar pancake recipe and give it a nutritional makeover! Our Nutrient-Boosted Pancake Recipe incorporates a variety of healthy ingredients that not only taste great but also provide essential nutrients to support your child’s growth and development.


  • 1/2 cup all-purpose flour or gluten free alternative 
  • 1/2 cup almond flour
  • 2 tablespoons ground flaxseeds
  • 2 tablespoons ground sunflower seeds
  • 1 scoop vanilla protein powder
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 cup milk
  • 1 egg
  • 2 tablespoons melted butter
  • 1 teaspoon vanilla extract

Benefits of A Nutrient Dense Recipe:

  • Enhanced Nutrition: Incorporating healthy foods like almond flour adds healthy fats and vitamin E. Ground flaxseeds and sunflower seeds boost fiber, omega-3 fatty acids, and essential minerals. These ingredients contribute significantly to a well-balanced diet.
  • Protein Power: Vanilla protein powder increases the protein content, helping kids feel fuller for longer and providing sustained energy throughout the morning. This can be especially helpful for active children who burn through calories quickly.
  • Flavor and Texture: The combination of almond flour, ground flaxseeds, and sunflower seeds creates a richer, nuttier flavor profile compared to plain pancakes. The texture might be slightly denser, but many kids actually enjoy this variation.

Why Choose A Recipe That Has Been Nutrient-Boosted?

Plain pancakes are reliable, but Nutrient-Boosted Pancakes offer more health benefits without losing flavor. Adding almond flour, ground flaxseeds, ground sunflower seeds, and vanilla protein powder provides essential nutrients for your child’s growth and development. These nutrient-rich ingredients can significantly improve your child’s diet, ensuring they receive the necessary nutrients for healthy growth.

Need Help With This?

Introducing Our New Program: The Picky Eater’s Plate

We understand that simply introducing a new recipe might not be enough to win over your picky eater. That’s where The Picky Eater’s Plate program comes in. This comprehensive program offers a variety of strategies to make introducing these healthier options a smooth and stress-free experience. Here’s a glimpse into what the program offers:

  • Customized Nutrient Profile Report (Valued at ($250)
  • 3 Tailored Food Hierarchies (Valued at $200)
  • Lifetime access to the virtual course (Valued at $350)
  • BONUS : Nutrient Dense Recipe Guide (Valued at $10)
  • BONUS: 1 Follow up email Q + A After Receiving your personalized report (Valued at ($62) 
  • BONUS: Ebook (Valued at $20)
  • TOTAL VALUE: $892

Learn more here! 

Recipe Innovations for Picky Eaters

  1. Adding Veggies: Try incorporating pureed vegetables into pancake batter for an extra nutrient boost. Exposing children to a variety of different foods can help them develop a taste for new flavors.
  2. Flavor Experiments: Explore different flavor combinations using fruits like blueberries or bananas, spices like cinnamon or nutmeg, or even natural flavor extracts like vanilla or almond. Let your child participate in the selection process to create a pancake they’ll be excited to try.
  3. Interactive Cooking: Involve your child in the cooking process to make them more interested in trying the food they helped prepare.

Practical Tips for Introducing New Ingredients

  1. Gradual Introduction: Start by mixing small amounts of new ingredients with familiar ones to slowly acclimate your child to new tastes and textures.
  2. Consistent Exposure: Regularly include a variety of foods in meals to increase familiarity and acceptance.


For the latest recipes and more delicious and nutritious meal ideas, check out our Healthy Recipe Ideas section on our website. You can also explore Our Nutrient Dense Recipe Book for recipes and tips on overcoming picky eating challenges and creating a balanced diet for your family.

nutrient dense cookbook

To make your Nutrient-Boosted Pancakes, consider using high-quality ingredients from Simple Mills. Their almond flour and flaxseeds are perfect for boosting the nutritional value of your recipes.

simple mills pancake

Take The Quiz

Ready to take control of picky eating in your home? Try our Picky Eater Quiz to get personalized insights and recommendations for your child’s eating habits.

Transforming plain pancakes into Nutrient-Boosted Pancakes is a simple yet effective way to enhance your child’s diet (and yours too!!).


With the right ingredients and strategies, you can make breakfast both delicious and nutritious. Join our program, The Picky Eater’s Plate, to discover how to make all your child’s meals more nutrient dense! We will help you conquer picky eating once and for all. Happy cooking and happy eating!

Nutritional Benefits of Nutrient-Packed Pancakes:

  1. Almond Flour:

    • Healthy Fats: Rich in monounsaturated fats, which are heart-healthy and help to reduce bad cholesterol levels.
    • Vitamin E: A powerful antioxidant that protects cells from oxidative damage and supports immune function.
    • Magnesium: Essential for many bodily functions, including muscle and nerve function, blood sugar control, and blood pressure regulation.
  2. Ground Flaxseeds:

    • Omega-3 Fatty Acids: Alpha-linolenic acid (ALA) is essential for brain health and reducing inflammation.
    • Fiber: Both soluble and insoluble fiber support digestive health and help maintain stable blood sugar levels.
    • Lignans: Plant compounds with antioxidant properties that may reduce cancer risk and improve heart health.
  3. Ground Sunflower Seeds:

    • Vitamin E: Similar to almond flour, sunflower seeds are also high in vitamin E.
    • Selenium: An important mineral for thyroid function and antioxidant defense.
    • Magnesium and Phosphorus: Support bone health and energy production.
  4. Vanilla Protein Powder:

    • Protein: Essential for growth, repair, and maintenance of body tissues, as well as keeping you feeling full and satisfied.
    • Amino Acids: Provides essential amino acids that the body cannot produce on its own.
    • Convenience: An easy way to increase protein intake without adding extra calories from fats or carbohydrates.

Comparison to Plain Pancakes:

Plain Pancakes:

  • Primarily made with all-purpose flour, which lacks significant nutritional benefits.
  • Contains added sugar, which can lead to spikes in blood sugar levels.
  • Limited protein content, making them less filling and potentially leading to overeating.

Nutrient-Packed Pancakes:

  • Higher in Protein: Thanks to the almond flour and vanilla protein powder, these pancakes offer a more substantial protein content, aiding in muscle repair and satiety.
  • Rich in Healthy Fats: The addition of almond flour and sunflower seeds provides beneficial fats that support heart health.
  • More Fiber: Ground flaxseeds and sunflower seeds increase the fiber content, which helps with digestion and maintaining steady blood sugar levels.
  • Antioxidant-Rich: Ingredients like almond flour and sunflower seeds add antioxidants, which protect the body from oxidative stress and support overall health.
  • Essential Vitamins and Minerals: Packed with nutrients like vitamin E, magnesium, and selenium, these pancakes contribute to various bodily functions, from bone health to immune support.


Switching from plain pancakes to nutrient-packed pancakes is an easy way to significantly boost the nutritional value of a family favorite. With the added benefits of healthy fats, protein, fiber, and essential vitamins and minerals, these pancakes are not just a delicious breakfast but a wholesome start to your day.

Join our program today to learn more about incorporating nutrient-dense foods into your family’s diet! Sign up now for a free parent webinar with a special FREE GIFT for attending! Transform your meals and boost your family’s health with our expert tips and delicious recipes!

Don’t have the time? We also offer our Nutrient Dense Recipe Guide on Amazon to get your started!

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