Healthy Oat Pancakes No Flour No Sugar Breakfast Delight

Table of Contents

Start your day with a stack of wholesome, hearty, and delicious Healthy Oat Pancakes! These naturally sweetened pancakes are made with simple, nourishing ingredients—no refined flour, no sugar, just pure goodness. Blended oats create a soft, fluffy texture, while ripe bananas or a touch of honey add the perfect amount of natural sweetness. Packed with fiber, protein, and slow-digesting carbs, these pancakes will keep you full and energized all morning. Whether you top them with fresh berries, Greek yogurt, or a drizzle of nut butter, this breakfast is a guilt-free delight you’ll love!

Prep Time: 10 minutes

Cook Time: 15-20 minutes

Total Time: 25-30 minutes

Servings: 12-14 small pancakes

Ingredients:

For the Pancakes

Oatmeal: 150g (1.5 cups)

Apple: 250g (1 large)

Plant milk or cow’s milk: 300ml (1.5 cups)

Eggs: 2 large

Olive oil: for cooking

Optional Toppings

Fresh berries

Greek yogurt

Nut butter

Cinnamon

Fresh apple slices

Maple syrup (if desired)

Step-by-Step Instructions

Preparation (10 minutes)

Grind oatmeal into a fine flour:

Use a food processor or grinder

Process until texture resembles fine flour

Set aside

Prepare the apple:

Wash apple thoroughly

Keep peel on for extra fiber and nutrients

Cut into small, even pieces (about 1cm/0.4inch)

Place in a pot with lid

Cooking Process (15-20 minutes)

Cook the Apple (5 minutes):

Place pot with apple pieces over medium-low heat

Cover and cook for 5 minutes

Stir occasionally to prevent sticking

Apple should be tender but not mushy

Set aside to cool slightly

Make the Batter (5 minutes):

In a blender combine:

Ground oatmeal

Cooked apple pieces

Milk of choice

Eggs

Blend for 2-3 minutes until smooth

Transfer to a bowl

Let rest for 5 minutes to thicken

Cook the Pancakes (10 minutes):

Heat a non-stick pan over low heat

Add a small amount of olive oil

Pour approximately 1 tablespoon batter per pancake

Cook 2-3 minutes until bubbles form

Flip and cook 2 minutes more

Repeat with remaining batter

Nutritional Information (per serving of 3 pancakes)

Calories: 180 Protein: 7g Carbohydrates: 28g Fiber: 4g Fat: 5g Sugar: 6g (naturally occurring) Iron: 1.2mg Calcium: 85mg

Pro Cooking Tips and Tricks:

Perfect Oat Flour:

Grind oats in small batches for finest texture

Use rolled oats rather than quick oats

Store extra ground oats in airtight container

Batter Success:

Don’t skip the resting time

Batter should be slightly thick but pourable

Add milk 1 tablespoon at a time if too thick

Cooking Excellence:

Maintain low heat for even cooking

Watch for bubbles before flipping

Use minimal oil to keep pancakes healthy

Variations and Substitutions

Fruit Options:

Mashed banana instead of apple

Grated pear

Applesauce

Mixed berries

Milk Alternatives:

Almond milk

Oat milk

Soy milk

Coconut milk

Egg Substitutes:

Flax eggs (1 tbsp ground flax + 3 tbsp water per egg)

Can I make these ahead of time?

Yes! Cook pancakes and store in an airtight container:

Refrigerator: 2-3 days

Freezer: up to 3 months
Reheat in toaster or microwave.

Batter too thick: add more milk

Pan not preheated: wait for pan to heat fully

Can I use steel-cut oats?

Steel-cut oats aren’t recommended as they won’t grind as finely. Stick to old-fashioned rolled oats for best results.

How do I know when to flip the pancakes?

Look for these signs:

Bubbles form on surface

Edges begin to set

Bottom is golden brown

Storage and Make-Ahead Tips

Storage Instructions:

Refrigerate: Stack with parchment paper between layers

Freeze: Flash freeze individually, then store in freezer bag

Room temperature: Consume within 2 hours

Make-Ahead Options:

Prep Components:

Grind oats ahead and store

Cook apple and refrigerate

Mix dry ingredients

Batter Storage:

Not recommended for more than 1 hour

Make fresh for best results

Reheating Methods:

Toaster: 1-2 minutes

Microwave: 20-30 seconds

Skillet: Low heat briefly

In Conclusion:

These healthy oat pancakes offer a delicious way to start your day without refined flour or added sugar. Perfect for meal prep and suitable for various dietary needs, they prove that healthy eating doesn’t mean sacrificing taste. The natural sweetness from the apple combined with the hearty oats creates a satisfying breakfast that will keep you energized