Homemade oat pancakes
These homemade oat pancakes are cooked in a frying pan using blended rolled oats, egg, banana and milk or water, with no sugar or refined flour needed. They are a satisfying, versatile option for family breakfasts and snacks, providing complex carbohydrates and fibre for sustained energy throughout the morning.
At a glance
- Prep10 min
- Cooking10 min
- Total20 min
- Servings10 servings
- DifficultyEasy
Allergens
- Gluten
- Dairy
- Egg
Who this recipe is for
Soft oat and banana pancakes with no added sugars: they fit into breakfasts and snacks as part of a children’s eating plan or a weight-loss plan.
Ingredients
Quantities for 10 servings. Tick off what you already have.
Step by step
- Put the rolled oats, milk or water, chopped ripe banana, egg and ground cinnamon in a blender.
- Blend at medium speed until you have a smooth, pourable but slightly thick batter with no lumps.
- Grease a non-stick frying pan with a few drops of extra virgin olive oil and heat it over medium heat.
- Pour a portion of batter into the centre of the pan, according to the size you want for each pancake.
- Cook for 1 or 2 minutes, until small bubbles appear on the surface and the edges begin to brown.
- Flip the pancake with a spatula and cook for 1 more minute on the other side.
- Repeat with the remaining batter and serve warm.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with coeliac disease or avoiding gluten
Use oats certified as gluten-free, or replace the oats with buckwheat flour.
For people with lactose intolerance or who are vegan
Make the batter with water or an unsweetened plant-based drink (oat, soy or almond).
To increase the protein content (for athletes)
Add an extra egg white to the batter or serve the pancakes with whipped fresh cheese or cottage cheese.
For young children (from 12 months)
Make small pancakes (mini pancakes) and cut them into long strips that are easy to pick up by hand.
What it provides
Oats are a whole grain that provides slowly absorbed carbohydrates and beta-glucans, a type of soluble fibre that supports satiety and helps regulate bowel movements. The egg provides high-quality protein, complementing the nutritional profile of the breakfast, while the ripe banana adds natural sweetness without refined sugars or artificial sweeteners.
The dietitian's tip
You can prepare the batter the night before and keep it covered in the fridge, ready to cook the pancakes in the morning. If you have cooked pancakes left over, freeze them separated by baking paper; simply heat them for a minute in the toaster or frying pan to bring back their soft texture.
Discover more ideas in our children’s nutrition guide and weight-loss plan. Other healthy options with oats and fruit: healthy oat cookies and sweet potato toast with guacamole and salmon.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
School-age nutrition: what to eat from 6 to 12
Your child already eats at school and is making more choices about what they want to eat. Every afternoon, you find yourself…
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Would you like a plan made for you?
A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.