If you're looking for a way to manage your weight or simply want a healthy and delicious breakfast, look no further than oats pancakes. These pancakes are not only easy to prepare but also offer a powerhouse of health benefits, making them an ideal choice for anyone looking to kickstart their day on a healthy note. Whether you’re a fitness enthusiast, a busy professional, or a parent looking for a kid-friendly meal, oats pancakes are a versatile and wholesome option that can be tailored to suit your dietary preferences.
Why Oats Pancakes? The Nutritional Powerhouse
Oats are a superfood, and when transformed into pancakes, they retain all their nutritional goodness. Oats are an excellent source of soluble fiber, particularly beta-glucans, which promote healthy digestion and keep you feeling full for longer. The beta-glucans in oats are known to reduce LDL (bad) cholesterol levels, which can lower the risk of heart disease. Oats have a low glycemic index, meaning they release energy slowly into the bloodstream. The high fiber and protein content in oats pancakes make them incredibly filling.
The Benefits of Beta-Glucan
Oats contain a special kind of fiber called beta-glucan, which is a prebiotic and has been shown to lower cholesterol and improve your gut flora.
Nutrient Rich
Oats are also a great source of protein, B-vitamins, iron, zinc, and magnesium.
Basic Oats Pancake Recipe
This simple recipe takes less than 20 minutes to prepare and serves two people.
Read also: Breakfast on the Candida Diet
Ingredients:
- 1 ½ cup oats
- 1 medium/large egg (or flaxseed egg for a vegan option)
- Honey to taste
- Baking soda and baking powder to make the pancakes fluffier
- Vanilla extract or ground vanilla
- Vinegar or lemon juice
- Dairy-free milk or water
Instructions:
- Grind the oats using a food processor or a nut grinder into flour.
- Whisk the egg with honey and 2 Tbsp water or milk of your choice.
- Add the ground oats, baking soda, baking powder and vanilla (I used ground vanilla, but you can also use vanilla extract).
- Mix until you get a thicker mixture. Another option would be to use whole oats and blend the mixture using a hand blender or a regular blender.
- Cover the surface of a non-stick pan with coconut oil, butter or oil of your choice, heat the pan to medium (max. medium-high).
- Using a spoon or a ladle, pour the pancake mixture into the pan, forming small pancakes.
- Let the pancakes cook until bubbles come up on the surface and the edges seem cooked.
- Flip and cook until golden brown.
Variations and Customizations
Oatmeal pancakes can be very adaptable. You can add some banana, berries, apples, chocolate chunks, pears, cinnamon - pretty much anything you want into the batter and it’s going to work. You might however need to adjust the oats quantity when you do add fruit in.
Fruit additions
You can add chopped apples or pears for a bright and delicious twist.
Vegan Option
This recipe can easily be made vegan by swapping in on chia or flax seed egg. If you have never made a chia or flax egg before, it’s super easy! Simply combine one tablespoon of ground-up flax or chia seeds with three tablespoons of water.
Tips for the Perfect Oats Pancakes
- Don’t Overmix: For fluffy oatmeal pancakes, don’t over-blend the batter. Blend just long enough for the batter to be smooth without any large oat bits.
- No Blender Option: If you want to make oatmeal pancakes without a blender, swap the rolled oats for an equal amount of oat flour and mix the batter by hand using a bowl and whisk. Just make sure to not pack the flour too tightly when you measure.
- Let the Batter Sit a Bit: You’ll add 1 cup of oats after the initial blending and let them sit in the oatmeal pancake batter for 10 minutes. That resting time is important! It allows the oats to soften into a superior, fluffy texture.
Serving Suggestions
These pancakes are super versatile! Whether you love jam, or maple syrup or like me sometimes - need your caffeine dose for breakfast and want to drown them in dark chocolate…it all works great, because the flavor of the pancakes is quite subtle.
Toppings
Keep it traditional and top with a bit of pastured butter and real maple syrup! If you are on the go, try them topped with a schmear of peanut butter or almond butter!
Read also: Nutritious oat ideas
Banana Oats Pancakes: A Simple Twist
If you don’t know what to make for breakfast, that tastes good and is both healthy and easy: these flourless oatmeal pancakes without dairy or banana are the answer.You only need 3 ingredients (banana, eggs and oats) to make these healthy, banana pancakes. EASY, kid-friendly and perfect for using up bananas. Add a spoonful of peanut butter and a pinch of cinnamon to take these to the next level.
Ingredients:
- 1 ripe banana (mashed)
- 2 eggs (whisked)
- 1/4 cup quick oats!
- A pinch of salt and cinnamon if you like as well
Instructions:
- Mash the banana with a fork.
- Whisk in the eggs, oats, salt and cinnamon until smooth.
- Add the peanut butter and swirl into the batter if you like!
- Cook in a butter skillet over medium-low heat.
Make Ahead and Storage Tips
Make-Ahead:
These banana pancakes can be made in advance and stored in the refrigerator for up to 3 days. To refresh simply microwave the pancakes individually for 5-10 seconds.
To Freeze:
Leftover pancakes can cooled, then transferred to a resealable bag to freeze. Microwave the frozen pancakes for 20-30 seconds before serving.
Addressing Common Concerns
Many of my clients have been dieting for so long that they believe healthy foods like bananas are unhealthy and will make them fat. Balancing blood sugar is key to weight loss and managing overall health. Sugar cravings are almost always from eating insufficient protein and fiber on a regular basis. That doesn’t mean you can never have a banana or that you should never have pancakes with bananas. It means you should always add protein to them and ensure you are getting enough protein and fiber throughout the day. A banana alone is not going to cause weight gain.
Read also: Try this easy overnight oats recipe