I’m guessing that many of you will have been looking enviously at pancake recipes over the last few days like the one above (and including our latest ones posted this week see here). But some of you won’t! Some may be worried about adding flour or refined carbs back into their diet and others may well have toleration problems. I haven’t personally had any problems with basic pancakes (other than stopping at one or maybe two) but do understand they don’t suit everyone.
With this in mind I am adding another last-minute option today – a flour-less pancake made with oats, egg, milk and a banana that couldn’t be simpler to make. You can replace some of the the oats with a little protein powder (a scoop for a scoop) too to really boost the protein stats, and use any milk that suits your regime. This will also provide some variety of flavour – I have tried a chocolate variation and it works very well.
Have Your Pancake and Eat It!
All you need are 4 ingredients – oats (we measured ours in our Bariatric Portion, Cook and Serve Cups – details here), an egg, a ripe banana and a splash of milk …
These pancakes are higher in protein anyway than the usual thin, flat ones and have a hefty dose of fibre (especially the cholesterol-lowering beta-glucan type). Add yogurt and fresh fruit to them, or drizzle with sugar-free syrup to make them super delicious.
This recipe makes about 8 small pancakes – up to you whether you eat 1, 2 or more ….
OATY PROTEIN FLOUR-LESS PANCAKES
100 g/1 cup rolled porridge oats
1 medium egg
1 ripe banana
milk to mix (see method)
low-fat cooking spray/mist
- Place the oats, egg and banana in a food processor or blender and whizz until smooth. Add a big dash of milk – you are looking to achieve a slightly runny consistency at this stage. I needed about 3 tablespoons.
- Leave to stand and rest for about 15 minutes – the mixture will thicken slightly.
- To cook, generously spritz a non-stick frying pan with low-fat cooking spray or mist. Heat then add spoonfuls of the mixture to make small American-style pancakes. Cook for 1 minute until the underside is brown, flip over and cook for another minute until golden. Keep warm while cooking any further ones.
- Serve plain; dust with a little sugar/sweetener and drizzle with lemon; or top with fruit, serve with yogurt; or spoon over sugar-free syrup as liked.
WLS PORTION: 1-2 (but you may manage more!)
V suitable for Vegetarians
CALORIES PER PANCAKE (plain variety, no additions or toppings): 70
Oaty Protein Flour-Less Pancakes images © copyright of Bariatric Cookery (UK) Ltd