Some recipes manage to strike the perfect balance between nourishing and comforting, and this is one of them.
These spelt pancakes topped with creamy chocolate ricotta feel wonderfully indulgent, yet they’re made with simple, wholesome ingredients that support energy, satiety and overall wellbeing. Whether you’re looking for a satisfying breakfast, a post-workout meal or a healthier dessert, this recipe offers plenty of nourishment without relying on refined sugar or ultra-processed ingredients.
For many women over 40, meals that provide a balance of protein, fibre and healthy fats can make a real difference to energy levels, appetite regulation and blood sugar balance. This recipe combines all three, helping you feel satisfied while still enjoying something that feels like a treat.
It’s also easy to prepare, adaptable to different dietary needs and ideal for busy weeks when you want nutritious food without spending hours in the kitchen.
Why You’ll Love This Recipe
- Naturally sweetened with whole-food ingredients
- No refined sugar
- Rich in protein to support muscle maintenance
- Provides fibre to support digestive health
- Contains slow-release carbohydrates for steady energy
- Suitable for breakfast, dessert or post-workout recovery
- Easy to prepare ahead of time
- Includes a gluten-free variation
- Free from artificial additives and ultra-processed ingredients
Why This Recipe Works Well for Women Over 40
As we move through midlife, our nutritional priorities often begin to shift. Supporting muscle mass, maintaining stable energy levels and eating enough protein become increasingly important, particularly as hormonal changes can influence appetite, body composition and overall wellbeing.
Many women I work with also find that relying on quick fixes or sugary snacks leaves them feeling more tired later in the day. Meals that combine protein, fibre and healthy fats tend to be far more satisfying and can help support steadier energy throughout the day.
This recipe has been designed with those principles in mind.
Protein for Muscle Maintenance
Ricotta cheese and eggs provide high-quality protein, which helps support muscle repair and maintenance. Preserving lean muscle mass becomes increasingly important as we age and plays a valuable role in healthy ageing, strength and metabolic health.
Fibre for Gut Health
Wholegrain spelt flour, berries and optional flaxseed contribute dietary fibre, which supports digestive health and helps nourish beneficial gut bacteria.
Supporting Balanced Blood Sugar
The combination of protein, fibre and healthy fats helps slow digestion and can reduce rapid spikes and dips in blood sugar, supporting more consistent energy and satiety.
Nutrients That Support Healthy Ageing
Ricotta provides protein and calcium, while cacao contains naturally occurring polyphenols. Together, they create a nutrient-dense meal that fits well within a balanced, whole-food approach to eating.
Of course, nutrition is only one piece of the puzzle. Regular movement, strength training, restorative sleep and effective stress management all play an important role in supporting long-term health and vitality.
Ingredients
For the Spelt Pancakes
Makes 4 servings
- 150g wholegrain spelt flour
- 2 large free-range eggs
- 250ml milk of choice
- 1 tsp ground cinnamon
- 1 tsp vanilla extract
- 1 tbsp ground flaxseed (optional)
- Pinch of sea salt
- Coconut oil or butter for cooking
For the Ricotta Chocolate Cream
- 250g full-fat ricotta cheese
- 2 tbsp raw cacao powder
- 1 ripe banana
- 1 tsp vanilla extract
- Pinch of cinnamon
Optional Toppings
- Fresh raspberries
- Blueberries
- Strawberries
- Chopped walnuts
- Chopped hazelnuts
- Pumpkin seeds
- Cacao nibs
Gluten-Free Alternative
If you’d prefer a gluten-free version, replace the spelt flour with:
- 100g buckwheat flour
- 50g gluten-free oat flour
This combination creates a similar texture and flavour while remaining naturally gluten-free.
Method
Step 1: Make the Ricotta Chocolate Cream
Place the ricotta, cacao powder, banana, vanilla extract and cinnamon into a food processor or blender.
Blend until smooth and creamy.
Taste and adjust the cacao if you’d like a richer chocolate flavour.
Transfer to the fridge while you prepare the pancakes.
Step 2: Prepare the Pancake Batter
In a large mixing bowl, whisk together the spelt flour, cinnamon, flaxseed and salt.
In a separate bowl, whisk the eggs and milk.
Gradually add the wet ingredients to the dry ingredients, whisking until smooth.
Allow the batter to rest for around 5 minutes before cooking.
Step 3: Cook the Pancakes
Heat a non-stick frying pan over a medium heat.
Add a small amount of coconut oil or butter.
Pour in a ladle of batter.
Cook for approximately 2 minutes, or until bubbles begin to appear on the surface.
Flip and cook for a further 1–2 minutes until lightly golden.
Repeat until all the batter has been used.
Step 4: Assemble and Serve
Stack the pancakes onto serving plates.
Spoon over a generous amount of ricotta chocolate cream.
Top with fresh berries, nuts, seeds or cacao nibs.
Serve and enjoy.
Nutrition Highlights
While exact nutritional values will vary depending on the ingredients used, this recipe provides:
- Quality protein from ricotta and eggs
- Fibre from wholegrain spelt and fruit
- Healthy fats from nuts and seeds
- Naturally occurring antioxidants from cacao and berries
- Calcium from ricotta cheese
- Slow-release carbohydrates for sustained energy
Meal Prep Tips
If your weekdays are busy, a little preparation can make this recipe even more convenient.
Pancakes
Cook the pancakes in advance and store them in an airtight container in the fridge for up to 3 days.
Ricotta Chocolate Cream
Prepare the cream ahead of time and keep refrigerated for up to 2 days.
Freezing
The pancakes freeze well for up to 3 months. Defrost overnight in the fridge and reheat gently before serving.
Ingredient Substitutions
Dairy-Free Option
Replace the ricotta with a thick unsweetened dairy-free yoghurt, such as almond or coconut-based yoghurt.
Higher Protein Option
Add an extra egg to the pancake batter and increase the ricotta portion slightly.
Nut-Free Option
Use seeds rather than nuts for topping.
Lower-Carbohydrate Option
Serve a smaller portion of pancakes and increase the ricotta cream and berry toppings.
The Benefits of Cacao
Raw cacao powder delivers a rich chocolate flavour without the added sugars commonly found in many chocolate products.
It also contains naturally occurring plant compounds called polyphenols, which have been widely researched for their role in supporting health as part of a varied and balanced diet.
Choosing minimally processed cacao is a simple way to enjoy a chocolate flavour while staying aligned with a whole-food approach to nutrition.
A Nourishing Post-Workout Option
After exercise, your body benefits from both protein and carbohydrates to support recovery.
The combination of ricotta, eggs and wholegrain spelt makes this a practical post-workout meal, helping replenish energy stores while providing protein to support muscle repair and maintenance.
For women in midlife, pairing regular strength training with protein-rich meals can be particularly beneficial for maintaining muscle mass, strength and overall metabolic health.
FAQ
Is ricotta chocolate cream healthy?
When made with whole-food ingredients, ricotta chocolate cream can be a nutritious option. Ricotta provides protein and calcium, while cacao contributes flavour and beneficial plant compounds without the need for refined sugar.
Are spelt pancakes healthier than regular pancakes?
Spelt flour is generally less refined than many white flours and contains more fibre and nutrients. It still contains gluten, but many people enjoy its nutty flavour and wholesome texture.
Can I make this recipe gluten-free?
Yes. Simply replace the spelt flour with a blend of buckwheat flour and gluten-free oat flour.
Is this recipe suitable for weight management?
The combination of protein, fibre and healthy fats can help promote fullness and support balanced eating habits as part of an overall healthy lifestyle.
Can I make the ricotta chocolate cream in advance?
Absolutely. It can be prepared up to 2 days ahead and stored in the refrigerator until needed.
Is this a good breakfast for women over 40?
Yes. The balance of protein, fibre and slow-release carbohydrates makes it a satisfying breakfast that can help support energy levels, muscle maintenance and blood sugar balance.
Take the Next Step in Your Diet & Wellness Journey
Thank you for trying this Ricotta Chocolate Cream with Spelt Pancakes Recipe! If you liked this and would like some more healthy eating inspiration, I have more healthy recipes here for you to enjoy.
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