Instead of making traditional pancakes, which can be fatty and loaded with sugar, I’m going to share with you 3 healthy pancake variations, which are very nutritious and good for your body.
Let’s start by making the Hearty Oatmeal Pancake. We all know that oats are extremely good for your body. It’s very high in fibre, protein and low in fat. Consuming oatmeal every morning will keep you fuller for longer, plus it also helps in reducing bad cholesterol levels.
So this plate of hearty oatmeal pancake is perfect for breakfast and it’s suitable for Vegans. To make them, you’ll need:
1) Hearty Oatmeal Pancake (Makes 6 medium-sized)
1) 1 cup (85g) Oat Flour – 375Cals
2) 1 cup (250ml) Milk of your choice / Water – 100Cals
3) 1 tsp Vanilla Extract – 12 Cals
4) 1 tsp Maple Syrup / Honey – 17Cals
5) ½ tsp Baking Powder
6) Pinch of Salt
Total Calories – 504Cals
Per Serving of 3 pancakes – 252Cals
1) To make the oat flour, place rolled oats in a food processor or blender, and pulse until coarse flour-like texture is achieved.
2) Mix in the dry ingredients; baking powder and a pinch of salt. Blend the ingredients together.
3) In a separate bowl, combine the wet ingredients; milk, maple syrup and vanilla extract.
4) Then combine the wet and dry mixture. Mix well to make the pancake batter. If batter is slightly too dry, then add in ¼ cup of water.
5) Coat a non-stick pan with a little bit of butter or cooking spray over medium-low heat.
6) Measure about ¼ cup batter for each pancake and cook for about 2 minutes, until bubbles begin to form.
7) Flip when the under-side is lightly golden, and cook for another 1 – 2 minutes until golden brown. This will make about 6 medium-sized pancakes.
I’ve layered my pancakes with sliced strawberries, grapes and blueberries, served with a side of maple syrup just to keep my morning extra sweet. This kind of breakfast will keep your tummy happy, puts a smile on your face and set you up for a good day ahead.
2) Banana & Egg (Protein Pancake)
Now, if you want to whack up a really quick, delicious, high protein breakfast or snack in under 15 minutes, then this 2-ingredient pancake recipe is for you. You only need:
1) 1 large Banana, over-ripped – 121Cals
2) 2 large Eggs – 156Cals
Total Calories – 277Cals
1) Place banana and eggs into a blender and blend it up to make the pancake batter.
2) Just like the 1st recipe, cook the pancakes under medium-low heat, using a non-stick pan. Be very gentle when flipping the pancake as it’s very light and thin. This will make about 8 thin and fluffy medium-sized pancakes.
If you do not have a blender, you can still make this recipe. So mash your banana with a fork. Then in another bowl whisk the eggs. Mix both eggs and banana together. Viola, that’s your pancake batter!
I’ve topped mine up with banana slices, trail of mixed seeds and dried fruits, and drizzle with a little bit of maple syrup.
If you want to pimp up your banana egg pancakes, you can add ground spices, chia seeds, flax meal, dried fruits and more into the mixture. Be creative, and create your own flavor!
3) Sweet Potato Pancake (Make 8 medium-sized )
And finally, my favourite savory pancakes, which are perfect to be served as your lunch / dinner. These fluffy, healthy sweet potato pancakes are laced with hearty oats and warming spices. What you’ll need are:
1) 1 cup Sweet Potato Puree – 250Cals
2) 1 cup (85g) Oat Flour – 375Cals
3) 2 large Eggs, beaten – 156Cals
**Vegans: Omit or replace with ½ cup of mashed banana.
4) ½ cup Milk of your choice / Water – 50Cals
5) 1 tsp Maple Syrup / Honey – 17Cals
6) 1 tsp Vanilla Extract – 12Cals
7) ½ tsp Mixed Spice **Optional
8) ½ tsp Baking Powder
9) A pinch of Salt
Total Calories – 860Cals
Per Serving of 4 pancakes – 430Cals
1) In a bowl, mix all the wet ingredients; sweet potato puree, milk, maple syrup, vanilla extract and beaten eggs. Combine well.
2) In a separate bowl, mix all the dry ingredients; oat flour, baking powder, salt and spices.
3) Combine the dry and wet mixture. Mix well.
4) If batter is too thick, then add in ¼ cup of water.
5) Just like the 2 recipes before, cook the pancakes under medium-low heat, using a non-stick pan.
6) Do take note that these pancakes are denser than the typical pancakes and these will not bubble as much on the bottom like normal pancakes. So you’ll have to peek underneath to check how they are doing.
7) This will make about 8 medium-sized pancakes.
Make it a main meal and top it up with whatever you like. I’ve layered mine with cucumbers and smoked salmon, topped with cherry tomato and rockets, sprinkled a little bit of Parmesan cheese. This is also my ultimate post-workout meal!
Now here’s a tip to remember, to make fluffy pancakes, NEVER press your pancake while it’s cooking in the pan. Be patient, and allow the pancake to cook until bubbled on one side, then just flip over, let it sit and cook until golden brown.