These soft, airy pancakes are made with oats, eggs, and almond milk for a fiber-rich, protein-balanced start to your day. Naturally sweetened with pure maple syrup, they support stable energy and digestive health.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 10 minutes
- Total time: 20 minutes
- Servings: 2 (makes about 4 pancakes)
Ingredients
- 1/2 cup rolled oats (blended into flour)
- 2 large eggs
- 1/4 cup unsweetened almond milk (or any plant-based milk)
- 1/2 teaspoon baking powder (aluminum-free)
- 1/4 teaspoon cinnamon (optional)
- 1 teaspoon extra virgin olive oil or avocado oil (for cooking)
- 1 tablespoon 100% pure maple syrup (per serving)
- Optional toppings: sliced banana, berries, or chopped nuts
Instructions
- Make oat flour: Blend rolled oats until fine.
- In a bowl, whisk eggs and almond milk. Add oat flour, baking powder, and cinnamon. Stir until combined and let rest 5 minutes.
- Heat a nonstick skillet over medium heat and brush lightly with oil.
- Pour 2–3 tablespoons of batter per pancake. Cook for 2–3 minutes until bubbles form, flip, and cook another 1–2 minutes.
- Serve warm with a drizzle of maple syrup and your favorite whole toppings.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~250 kcal |
| Protein | ~10 g |
| Fat | ~9 g (mostly unsaturated) |
| Carbohydrates | ~30 g |
| Fiber | ~4 g |
| Sugar (natural) | ~5–7 g (from maple syrup) |
| Magnesium | ~15% DV |
| Iron | ~12% DV |
| Vitamin B6 | ~10% DV |
| Choline | ~120 mg |
| Manganese | ~60% DV (from oats) |
Health Benefits
1. Supports gut and heart health
Oats contain beta-glucan, a soluble fiber shown to reduce LDL cholesterol and improve gut microbiota composition.
Reference: Whitehead A et al. (2014). Oat beta-glucan and cholesterol reduction. American Journal of Clinical Nutrition.
2. Promotes sustained energy
The low glycemic index of oats and eggs provides steady blood sugar release, reducing energy crashes.
Source: Jenkins DJ et al. (2002). Glycemic index and chronic disease. American Journal of Clinical Nutrition.
3. Natural sweetness without refined sugar
Pure maple syrup contains antioxidants like polyphenols and has a lower glycemic response compared to table sugar.
Study: Legault J et al. (2010). Antioxidant potential of maple syrup. Journal of Medicinal Food.
Tips for Best Results
- Blend batter just before cooking for maximum fluffiness.
- Let the batter rest to activate the oat flour and baking powder.
- Avoid overcooking to retain moisture and softness.
- Use real maple syrup only (not pancake syrup, which is highly processed).
- Top with fruit or seeds for added fiber and nutrients.
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