Everyone loves pancakes, right? They are one of life’s greatest pleasures, so the thought of not being able to eat them is an unpleasant one, to say the least! For people who have special diets like a low sodium diet, finding recipes and pancake options at restaurants isn’t always the easiest.
Luckily, it is not impossible in the slightest. There are tons of ways that you can make your pancakes low sodium! Plenty of people are choosing to eat low-sodium or just lower their intake of salt in general.
When being more cautious of sodium amounts in foods, it can be shocking to see which foods are actually quite high in sodium when you wouldn’t expect them to be.
At first glance, you might think that pancakes wouldn’t be high in sodium since they’re not ‘salty’ food, but don’t judge a book by its cover! The average pancake can contain around 500 mg of sodium, which is extremely high.
Many pancakes have baking powder in them, which is a high-sodium culprit. Personally, my family likes to stick to low-sodium foods as often as we can. When looking around for breakfast recipes, I was in disbelief at how much sodium pancakes, waffles, and even syrup had.
I set out on a mission to find the best low-sodium pancake recipes out there. All of the recipes below are not only healthy, but they’re incredibly tasty as well. I love serving my low-sodium pancakes with fresh toppings such as blueberries, strawberries, and other berries.
Some other good low-sodium topping options are peanut butter, organic honey, pure maple syrup, and whipped cream. My family has a few favorite recipes off this list, such as the skillet-baked pancake.
This pancake is not only low in sodium, but it is unique because the pancake is baked rather than fried in a pan! How fun is that? I also enjoy making the veggie potato pancakes, which are packed with tons of healthy ingredients and only have 60 mg of sodium in each serving.
For a food to be considered low sodium, it needs to be below 140 mg of sodium per serving. All the recipes on this list fall below that number, but many are far below it, some containing even half that amount.
My family enjoys all these recipes for different reasons, and I hope that you enjoy the assortment of low-sodium pancake recipes that are presented in this list!
18 Low Sodium Pancake Recipes
Here are some of the Low Sodium recipe that you can do with your pancake
Light & Delicious Healthy Crepes Recipe
This low sodium crepe recipe is delicious! It has 119 mg of sodium, which is healthy for you too. Mix the flour, sugar, eggs, milk, and vanilla to make the batter. Skip out on the salt for this one! Cook your crepes in a non-stick pan, and flip halfway through cooking. The fillings for these crepes are berries and Greek yogurt. I love serving this with mixed berries specifically; it is so yummy! The texture of the crepes is soft and light, which is the perfect contrast to crisp berries like blueberries. I love Greek yogurt too because it packs in the protein!
With just three ingredients, these low sodium crepes are tasty as ever. Combine the flour, milk, and eggs until smooth. Preheat your cooking pan and grease it to prepare. Cook your crepes one by one. Once the eight crepes are done, fill them with fresh fruits. I also love adding some cool whip as the filling too. My kids enjoy these for brunch on the weekend! They can be filled with savory ingredients as well. This recipe is versatile since the crepes are plain in flavor, it is a great canvas for different types of fillings. There really is no limit to what you can create with this recipe!
Low Sodium Blueberry Pancakes Mix Recipe
If you're looking for low-sodium blueberry pancakes, you’ve come to the right place! This recipe only has 113 mg of sodium, which is why I love it so much. Combine the dry ingredients first before adding the oat milk, vanilla, and apple cider vinegar. Add the berries. Heat your pan, then pour the batter into it, flipping the pancake once the edges are starting to set. For garnish, I suggest topping it with pure maple syrup, which has little to no sodium at all. Pure maple syrup is plenty flavorful too, which is fantastic. You will be pleasantly surprised when putting pairing it with these pancakes.
No-Salt Added Blueberry Pancakes
Here is another fantastic low-sodium blueberry pancake recipe. I like this recipe because it contains no baking powder or salt and uses unsalted butter. Mix all of the ingredients, making it as smooth as you can. Add in your blueberries last before cooking the pancakes. Cook the pancakes until lightly golden. I love these pancakes because of how thick they turn out! I garnished it with additional blueberries and whipped cream when I served this. Enjoy this alongside a nice glass of orange juice to start your morning off right. You certainly won’t regret it!
Low-Sodium Buttermilk Pancakes
These Homemade low-sodium pancakes are heavenly. This recipe is simply excellent because each pancake only contains 51 mg of sodium, which is almost unheard of! Start by combining milk and vinegar to create buttermilk. Next, add the liquid ingredients to the dry ingredients. Whisk the batter until smooth and heat your pan. Cook your pancakes accordingly! I topped this with unsalted butter and natural honey for a simple yet delicious treat. Natural honey is rich in flavor, so you won’t feel like you are missing out on anything at all! Sprinkle on some cinnamon to elevate it even more.
Low Sodium Homemade Pancakes
This low sodium pancake recipe from scratch is straightforward to make and tastes lovely. It uses sodium-free baking powder, where most of the sodium in pancakes lies. First, whisk the egg until smooth. Next, add the rest of your ingredients to create your batter. Lastly, heat your pan and start cooking! Once the pancakes are done, you can garnish them however you like. I personally love spreading peanut butter on these! If you put the peanut butter on when it's still warm, it will slightly melt. The gooey peanut butter is the perfect addition to these homemade pancakes.
The Best Low Sodium Pancake Mix
If you're on the lookout for a low sodium pancake mix, the brand Sturdiwheat is amazing. You can follow the recipe on the bag, which calls for just adding water. I enjoy spicing it up a bit and adding cinnamon and nutmeg to my mix to give it a bit more flavor. There is approximately 59 mg of sodium per pancake, so you can even have two. Pure maple syrup is my best friend with these pancakes. It pairs perfectly with the baking spices. Sturdiwheat has proven itself in my household! Using low sodium products can be nerve-wracking at first since you don’t know if they will have a funky flavor. However, this brand is incredible and has become my go-to.
These Sturdiwheat peach pancakes are to die for. To make them, follow the Sturdiwheat recipe on the bag. The secret here is to add diced peaches right into the mix. Cook the pancakes in a hot pan but be careful not to burn them. I love these pancakes because you can garnish my peaches on top! My family enjoys this for a nice and healthy breakfast. You can also put some whipped cream on top if you want something sweeter. Homemade whipped cream is a great low sodium topping that brings a lovely texture and taste to these pancakes. Combined with the peaches, you will surely be in heaven.
Low Sodium Vegetable Potato Pancakes
When going through my favorite recipes, these low-sodium potato pancakes are always at the top of my list. In each serving, you will only find 60 mg of sodium. To prep, grate and finely dice all of the vegetables accordingly. Next, whisk the eggs and milk before adding the dry ingredients. Add in the vegetables and seasonings to complete the mixture. Finally, press the mixture down into your baking dish! Bake the potato pancakes for 40 minutes before cutting them into squares. I personally love garnishing this with homemade salsa! I like making my salsa with tomatoes, onions, garlic, jalapenos, cilantro, and spices; yum!
Potato Pancakes like mom made
Who said you couldn’t have a traditional potato pancake that is low in sodium? This recipe is noteworthy because each serving only has 17 mg of sodium. Grate the onion and potatoes first. Next, add in the other ingredients until everything is evenly distributed. I like to season the mixture with low sodium spices such as parsley and oregano. I typically fry the potato pancakes in a greased skillet until they're crunchy. Garnish with sour cream! You can also serve these alongside different sauces for dipping.
Healthy 2 Ingredient Pancakes for Weight Watchers
These no-salt, no-sugar pancakes are so yummy! With just two ingredients, this recipe is easier than ever. Simply combine one mashed banana with two eggs. You can also add in cinnamon or other baking spices to sweeten it more. Heat your skillet and cook the pancakes as you would with any other pancake. I made this recipe for breakfast one day, and my kids devoured it! We garnished it with homemade whipped cream. It is unbelievable how this recipe is so light and delicious while only being a couple of ingredients. It is a major score!
Flourless Pancakes - 3 Ingredients
Here is another pancake recipe that is no salt and no sugar. The batter consists of one banana, milk, and rolled oats. You can also add in other things such as fresh berries or vanilla extract. Make sure the mixture is smooth before pouring and cooking it. I love these pancakes because you would never guess that they don’t have any salt or sugar at all! They’re also nice and fluffy if cooked right. Garnish with additional banana pieces or even organic honey. Everyone knows how well honey and bananas complement each other! You surely won’t regret doing so.
Low Sodium Waffles
I love making this recipe because it's not every day that you can make a low-sodium waffle! This recipe specifically only has 32mg per serving, which is unbeatable. The batter is made out of flour, sodium-free baking powder, milk, eggs, vanilla, and unsalted butter. Heat your waffle iron before pouring the batter into it. I personally love to make my waffles a bit crunchy on the edges, but you can cook them as light or dark as you want. Even if they’re crunchy on the outside, the middle still remains soft. It is incredibly scrumptious. I suggest serving them with peanut butter and a drizzle of pure maple syrup; yum!
Low Sodium Blueberry Cornbread Waffles
Here is a unique recipe for low sodium waffles. This recipe is one of my favorites because although it only contains 66mg of sodium, it has a whopping 11g of protein which is great! All you need to do is make a dry ingredient mix, then add the wet ingredients to it. Whisk until there are no lumps. Cook the batter in a waffle iron until nice and crispy on the outside. I love to garnish this with mixed berries and a dash of powdered sugar! If you slightly warm the berries in the microwave, it makes it even better. My kids love to enjoy the berries warm, it's like taking a bite of nature’s candy.
Old-Fashioned Pancakes - Kidney Kitchen
I love making these low-sodium and low-potassium old-fashioned pancakes because they only have 40mg of sodium and 112mg of potassium! To bring the recipe to life, add the whisked wet ingredients to the dry ingredients. Mix until smooth. Heat your pan, then cook each side of the pancakes until golden. I made these for a pancake breakfast, and they were a hit! Serving them topped with low-sodium pancake syrup and strawberries is perfect. Who could resist such a treat? Slice the strawberries thinly and layer them on for a beautiful presentation.
Hot Cake Syrup
Have you found that pancake syrups are typically high in sodium? This recipe for homemade low-sodium syrup will save the day. All you need to do is simmer the brown sugar, white sugar, corn syrup, and water. To make it have a maple flavor, you can add maple extract. Allow it to stop bubbling and cool down for a bit. I typically serve this on top of waffles, pancakes, or even french toast. After making this recipe, you won’t want to go back to using store-bought dressings. There is something so great about homemade.
Skillet-Baked Pancake - Kidney Kitchen
Here is another great recipe for pancakes that are low-sodium and low-potassium. It is unique because the pancake is baked rather than fried. I usually make this for my kids to split because it makes two servings and is enormous! Simply whisk your wet ingredients before adding them to the dry. Grease your large skillet before pouring the batter into it. Bake the airy pancake for 20 minutes. It should be lightly golden when done. I garnished this with a sprinkle of powdered sugar and sliced bananas.
Low Sodium and Sugar Maple Syrup
Here is another low-sodium syrup recipe that I love. It involves Splenda, brown sugar, maple extract, and water. All you need to do is bring the water to a simmer before adding it to the other ingredients. The combination of these ingredients will leave you with less than 5 mg of sodium; how fantastic is that? I personally allow the mixture to cool down for a bit before using it. The syrup will thicken this way, which is better because you don’t want syrup that is too runny. Pour on your pancakes and enjoy.
Frequently Asked Questions
What is The Best Way for Low Sodium Eaters to Have Pancakes?
Yes, you just need to be cautious, but it is possible. Making low sodium pancakes from scratch is easy because you can get low-sodium baking powders or even use recipes that don’t contain baking powder at all. Not skipping over the salt that a recipe calls for is also a good idea. Even certain pancake mix brands on the market are specifically low-sodium friendly!
Is it Possible to Make Low-Sodium Baking Powder?
Aside from using a store-bought low-sodium baking powder, it is possible to make some at home. All you need is one teaspoon and baking soda and two teaspoons of cream of tartar. It is not entirely sodium free, but that mixture contains 50% less sodium than regular baking powder does.
How Much Sodium Does Store-Bought Pancake Syrup Have?
Depending on the brand, some syrups can have over 100mg of syrup, which isn’t great in combination with the sodium that pancakes have. Luckily, pure maple syrup typically only has 5mg of sodium, which is incredible! Of course, you can also make a homemade syrup that is healthier than store-bought versions.
You can still enjoy pancakes and waffles even when you are on a low-sodium diet or trying to be more aware of your salt intake in general. All it takes is a bit of creativity. Buying products such as sodium-free baking powder, low-sodium syrup, and low-sodium pancake mix are all great places to start.
However, if you don’t have those items on hand, you can always find unique recipes that don’t require any special ingredients. Now that you’ve seen the list of yummy recipes, you can get started on enjoying pancakes again, and with no worries at all.
My name is Keren Tayler. I am a stay-at-home mama to three lovely girls, Sarah + Rachel + Hannah. Prior to becoming a mom, I had a successful career in the accounting field, steps away from becoming a CPA. I decided to give up on my career in order to raise my own kids (as opposed to letting a nanny do it, no judgment here :)) I learned a lot and I love sharing it with other moms. Along the way, I also became a Certified Food Handler.