EGG WHITE AND OAT PANCAKES
These egg white and oat pancakes are a nutritious and protein-rich way to start the day. Made with just four simple ingredients, they offer a balance of protein from egg whites, complex carbohydrates from rolled oats and a touch of natural sweetness from honey. The addition of cinnamon enhances the flavour while providing anti-inflammatory properties. These pancakes are naturally low in fat, making them an excellent choice for anyone looking for a light but filling meal. They are quick to prepare and cook, making them perfect for busy mornings or a pre-workout breakfast. The texture is slightly hearty due to the oats, yet they remain soft and fluffy when cooked properly. Enjoy them as is, or pair them with fresh fruit, Greek yoghurt, or a drizzle of nut butter for extra flavour. This simple recipe is both delicious and wholesome.
RECIPE CATEGORY
Breakfast, Brunch, Snack
SERVING SIZE
1
CUISINE
American, Healthy Eating
PREPARATION/TECHNIQUES
Pan-Fry, 5 Ingredients or Less, No-Bake, Quick & Easy
OCCASION/HOLIDAY
Healthy Eating, Quick Breakfast, Post-Workout Meal, Family Brunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, High Fibre, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Pancakes
INGREDIENTS
The following are the ingredients we need to prepare the egg white and oat pancakes.
- 2 egg whites
- 30g rolled oats
- 1 tsp honey
- ½ tsp cinnamon
FULL NUTRITIONAL INFORMATION
- Calories: 150 kcal
- Protein: 10g
- Carbohydrates: 22g
- Fibre: 3g
- Fat: 2g
- Saturated Fat:5g
- Sodium: 90mg
- Sugar: 6g
PREPARATION
- Blend The Ingredients: In a blender or food processor, combine the egg whites, rolled oats, honey and cinnamon. Blend until you get a smooth, batter-like consistency. Let the mixture sit for 5 minutes to allow the oats to absorb moisture.
- Preheat The Pan: Heat a non-stick pan or skillet over medium-low heat. Lightly grease with a small amount of oil or cooking spray to prevent sticking.
- Pour The Batter: Spoon or pour the batter into the pan, forming small pancakes. Use about 2 tablespoons of batter per pancake to ensure even cooking.
- Cook The Pancakes: Let them cook for about 2-3 minutes until tiny bubbles start to form on the surface. Flip carefully using a spatula and cook for another 1-2 minutes until golden brown.
- Check Doneness: The pancakes should be firm and slightly crispy on the edges while remaining soft inside.
- Serve Immediately: Stack the pancakes on a plate and drizzle with extra honey or serve with fruit for added flavour.
PREP TIME
5 minutes
COOKING TIME
5 minutes
TIPS
Here are some helpful tips for you when making egg white and oat pancakes.
- Use A Blender For A Smoother Texture: Blending the oats into the batter creates a lighter, fluffier pancake rather than a coarse, chewy texture.
- Let The Batter Rest: Allowing the batter to sit for a few minutes before cooking lets the oats absorb liquid, resulting in a better consistency.
- Cook On Medium-Low Heat: Cooking pancakes at a lower temperature prevents them from burning while allowing the inside to cook evenly.
- Use A Non-Stick Pan: This ensures the pancakes cook evenly and don’t stick, reducing the need for excess oil.
- Make Them Fluffier: Add ½ tsp baking powder to the batter for extra rise and softness.
- Enhance The Flavour: A splash of vanilla extract or a pinch of nutmeg can add depth to the taste.
- Avoid Over-Mixing: Blend just until smooth to avoid tough pancakes. If mixing by hand, stir until just combined.
VARIATIONS
- Banana Twist: Blend half a banana into the batter for natural sweetness and a softer texture.
- Nutty Boost: Stir in 1 tsp almond butter or peanut butter for a richer flavour and extra protein.
- Chocolate Delight: Add 1 tsp cocoa powder or a few dark chocolate chips for a chocolatey treat.
- Berry Burst: Mix in blueberries, raspberries, or chopped strawberries for added freshness.
- Dairy-Free Option: Swap honey for maple syrup if following a strict vegan diet.
PREPPING AND STORAGE
- Refrigeration: Store leftover pancakes in an airtight container in the fridge for up to 2 days. Reheat in a pan or microwave before serving.
- Freezing: Freeze cooked pancakes in a single layer on a baking tray, then transfer them to a freezer bag. Reheat in a toaster or pan when needed.
- Meal Prep Tip: Make a large batch and store them for a quick grab-and-go breakfast throughout the week.