7 Healthy Syrup Alternatives for Pancakes and Waffles

Pancake syrup, made from high fructose corn syrup (HFCS), corn syrup, and additives such as artificial flavors and colors, is high in added sugar in the form of HFCS, which has been linked to health problems, such as 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.

Pure maple syrup is produced by boiling 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, one tablespoon of maple syrup provides 19 to 21.7 percent of your daily riboflavin (B2) and zinc needs, respectively.

Although it is still a source of added sugar, it is less processed than commercially produced pancake syrups and provides nutrients.

• Grams of sugar: 12.1 grams per tablespoon
• Ideal for: Classic pancakes and French toast

If you’re looking for something sweet but want a more blood sugar-friendly topping option, consider chia seed jam. Chia seed jam is made from fruits, such as berries, and chia seeds, which are rich in fiber and magnesium, two nutrients that support healthy blood sugar regulation. Additionally, chia seed jam gets its sweetness from fruit, not added sugar. Chia seed jam can be purchased ready-made or made at home in less than 10 minutes.

• Grams of sugar: 4 grams per tablespoon
• Ideal for: Coat waffles and protein pancakes

Fresh fruit, like apple slices, blueberries or mashed banana, makes a great topping for pancakes and French toast. Not only do fresh fruits contain no added sugar, they are naturally sweet and can be paired with other ingredients, like honey or pure maple syrup, depending on your taste preferences.

Fresh fruit is low in calories but high in nutrients, such as fiber, vitamins and minerals. It’s also a source of cell-protecting antioxidants, making it a more nutritious choice than pancake syrup.

• Grams of sugar: One cup of blueberries contains 14.7 grams per cup
• Ideal for: Pancake and French toast topping

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 lacks. Unsweetened nut butters, like natural peanut or almond butter, contain no added sugars and pair well with fresh or cooked fruit, making them a tasty and satisfying topping for high-carb breakfast foods. They can also be used in place of butter on vegan pancakes and waffles.

• Grams of sugar: A 2 tablespoon serving of peanut butter contains less than 1 gram of sugar
• Ideal for: Great on vegan pancakes and waffles

If you cook fresh or frozen fruit, it creates a thick, syrupy topping rich 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 juice. Use immediately for a hot topping or allow the mixture to 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 berry compote made with maple syrup contains 11 grams of sugar
• Ideal for: Topping for waffles, pancakes or French toast

Applesauce can add natural sweetness and moistness 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 may help protect against cell damage. Since it contains no added sugars, unsweetened applesauce is a smart topping for anyone looking to limit added sugar, including people managing their blood sugar.

• Grams of sugar: 11 grams per ½ cup serving
• Ideal for: Low sugar pancakes and waffles

Greek yogurt contains much more protein than regular yogurt, which helps promote satiety 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 fruit compote to create a tangy and sweet combination.

• Grams of sugar: 7.94 grams per cup
• Ideal for: Mixed with fresh fruit or berries on pancakes and waffles