A comforting breakfast classic made with wholesome ingredients that support energy, digestion, and metabolic health. These pancakes are light, naturally sweetened, and satisfying without refined flour or sugar.
Preparation Time
- Prep time: 10 minutes
- Cook time: 10–12 minutes
- Total time: 20–22 minutes
- Servings: 2 (about 4 pancakes)
Ingredients
- 2 large eggs
- 1/2 cup unsweetened almond milk (or oat milk)
- 1/2 cup oat flour (or ground rolled oats)
- 1/4 cup whole spelt flour (or buckwheat flour for gluten-free)
- 1 teaspoon baking powder (aluminum-free)
- 1/2 teaspoon cinnamon
- 1/2 teaspoon vanilla extract
- 1 tablespoon extra virgin olive oil (or avocado oil)
- 1 tablespoon pure maple syrup (plus extra for topping)
Instructions
- Make the batter: In a bowl, whisk eggs, almond milk, maple syrup, vanilla, and oil. In a separate bowl, mix flours, baking powder, and cinnamon. Combine wet and dry ingredients until just mixed.
- Cook pancakes: Heat a non-stick pan over medium heat. Spoon batter into rounds and cook for 2–3 minutes per side, until golden and puffed.
- Serve warm: Drizzle lightly with maple syrup and top with fresh berries or nuts if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~280 kcal |
| Protein | ~9 g |
| Carbohydrates | ~32 g |
| Fiber | ~5 g |
| Sugars | ~7 g (mostly natural) |
| Fat | ~10 g |
| Magnesium | ~15% DV |
| Manganese | ~35% DV |
| B-vitamins | Moderate |
Health Benefits
1. Provides steady energy release
Oats and spelt are rich in complex carbohydrates and soluble fiber, which slow digestion and stabilize blood sugar.
Reference: Rebello CJ et al. (2016). Oat consumption and lipid profiles: A systematic review. Am J Clin Nutr.
2. Supports cardiovascular health
Maple syrup contains trace amounts of zinc and polyphenols, and when used moderately, is a better option than refined sugar.
Study: Legault J et al. (2010). Antioxidant properties of maple syrup extract. J Med Food.
3. Enhances digestive wellness
The fiber from oat and spelt flours feeds beneficial gut bacteria, contributing to regularity and reduced inflammation.
Source: Slavin JL. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
Kitchen Tips
- Let batter rest for 5 minutes to thicken and improve fluffiness.
- Use a non-stick or ceramic skillet to avoid needing extra oil.
- Top with fresh fruit like blueberries or banana slices for added antioxidants.
- Store leftovers in the fridge for up to 2 days or freeze for later use.
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