Pancake syrup—which is made from high fructose corn syrup (HFCS), corn syrup, and additives like artificial flavorings and colorings—is high in added sugar in the form of HFCS, which has been linked to health issues, like heart disease, obesity, and type 2 diabetes, when consumed in excess. However, there are many syrup alternatives that still add sweetness and flavor while providing additional nutritional benefits.
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Pure maple syrup is produced by boiling down maple sap, resulting in a sweet, amber-colored liquid. Unlike pancake syrup, pure maple syrup is a good source of vitamins, minerals, and polyphenol antioxidants. For example, a tablespoon of maple syrup provides 19%-21.7% of your daily needs for riboflavin (B2) and zinc, respectively.
While it’s still a source of added sugar, it’s less processed than commercially produced pancake syrups and provides nutrients.
- Grams of sugar: 12.1 grams per tablespoon
- Best for: Classic pancakes and French toast
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If you’re looking for sweetness but want a more blood sugar-friendly topping option, consider chia seed jam. Chia seed jam is made with fruit, like berries, and chia seeds, which are rich in fiber and magnesium, two nutrients that support healthy blood sugar regulation. Plus, chia seed jam gets its sweetness from fruit, not added sugar. Chia seed jam can be purchased pre-made or whipped up at home in under 10 minutes.
- Grams of sugar: 4 grams per tablespoon
- Best for: Smearing on waffles and protein pancakes
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Fresh fruit, such as sliced apples, blueberries, or mashed banana, makes an excellent topping for pancakes and French toast. Not only is fresh fruit free from added sugar, but it’s naturally sweet and can be paired with other ingredients, like honey or pure maple syrup, depending on your flavor preferences.
Fresh fruit is low in calories, yet high in nutrients, like fiber, vitamins, and minerals. It’s also a source of cellular-protective antioxidants, making it a more nutritious choice than pancake syrup.
- Grams of sugar: A cup of blueberries packs 14.7 grams per cup
- Best for: Topping pancakes and French toast
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Nut butter is a much healthier choice than pancake syrup because it’s high in protein, healthy fats, vitamins, and minerals, all of which pancake syrup is lacking. Unsweetened nut butters, such as natural peanut or almond butter, are free of added sugars and pair well with fresh or cooked fruit, making them a flavorful, satisfying topping for high-carb breakfast foods. They can also be used in place of butter on vegan-friendly pancakes and waffles.
- Grams of sugar: A 2-tablespoon serving of peanut butter contains less than 1 gram of sugar
- Best for: Great on vegan pancakes and waffles
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If you cook down fresh or frozen fruit, it creates a thick, syrupy topping that’s high in fiber, vitamins, and antioxidants. To make a simple compote perfect for topping French toast, waffles, and pancakes, bring 1.5 cups of fruit, such as berries, cherries, or peaches, to a boil and cook for a few minutes, until the fruit releases its juices. Use immediately for a hot topping or let the mixture cool and thicken before using. You can add a small amount of sweetener, such as maple syrup, if you prefer a sweeter-tasting compote.
- Grams of sugar: A ¼ cup of mixed berry compote made with maple syrup contains 11 grams of sugar
- Best for: Topping waffles, pancakes, or French toast
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Applesauce can add natural sweetness and moisture to pancakes and waffles without the need for added sugar. It’s low in calories, a good source of nutrients, like fiber, and provides polyphenol antioxidants, which can help protect against cellular damage. Since it has no added sugars, unsweetened applesauce is a smart topping for anyone looking to limit added sugar, including people managing their blood sugar levels.
- Grams of sugar: 11 grams per ½ cup serving
- Best for: Low-sugar pancakes and waffles
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Greek yogurt contains significantly more protein than regular yogurt, which helps promote fullness and can make high-carb foods like pancakes and waffles more satisfying and blood sugar–friendly. For a naturally sweet topping for pancakes and waffles, mix Greek yogurt with fresh berries or a fruit compote to create a tangy, sweet combination.
- Grams of sugar: 7.94 grams per cup
- Best for: Mixed with fresh fruit or berries on pancakes and waffles
