Blender oatmeal yogurt pancakes
These blender oatmeal pancakes are not only super easy to whip up but they are also loaded with protein and fiber thanks to the addition of Greek yogurt, rolled oats, and flaxseed.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- High-Protein
Why Diabetes Friendly?
- Balanced Calories: Each serving contains 350.5 calories, making it suitable for a nutrient-rich breakfast or meal.
- High in Protein: With 22.8g of protein per serving, these pancakes support muscle health and can help stabilize blood sugar levels.
- Rich in Fiber: Providing 7.3g of fiber per serving (30% of daily value), these pancakes aid in blood sugar control and digestive health.
- Moderate Carbohydrate Content: Contains 41.8g of carbohydrates with a good balance of fiber, suitable for managing blood sugar levels in a diabetes-friendly diet.
- Low in Saturated Fat: With only 2.2g of saturated fat, this recipe supports heart health, important for those managing diabetes.
- Contains Essential Nutrients: Offers significant amounts of calcium (30% of daily value), magnesium (27% of daily value), and iron (18% of daily value), contributing to overall nutritional needs.
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Ingredients
- oats (rolled ) 1 cup
- Greek yogurt 1 cup
- banana ½
- egg 2
- flaxseed (ground ) 2 tbsp
- vanilla extract 1 tsp
- cinnamon 1 tsp
- baking powder 1 tsp
- salt 1 pinch
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Cooking Tips
- Blender Use: Ensure oats are blended into a fine flour for a smooth batter consistency.
- Resting the Batter: Allowing the batter to rest helps thicken it, leading to fluffier pancakes.
- Cooking Temperature: Maintain a medium heat to cook pancakes evenly without burning.
- Serving Size: Use a ¼ cup measure for each pancake to keep servings consistent.
- Toppings: Opt for fresh fruit and additional Greek yogurt as healthy topping choices.
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Instructions
- To a blender, add oats and blend until you reach a flour-like consistency.
- Add the yogurt, banana, eggs, flaxseed, vanilla, cinnamon, baking powder, and salt to the same blender and continue to blend until all ingredients are well combined and form a smooth batter.
- Let the batter rest for 10 minutes, as this will allow the oats to absorb the liquid and thicken.
- Lightly grease a non-stick skillet with cooking spray and preheat over medium-heat.
- Pour ¼ cup of batter onto the skillet for each pancake and cook each pancake for 2-3 minutes, or until bubbles begin to appear on the surface.
- Flip each pancake and cook for another 1-2 minutes or until golden brown.
- Serve pancakes with fresh fruit and yogurt and enjoy!
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FAQ
- Substituting Ingredients: For egg allergies or a vegan diet, replace eggs with flax eggs (1 tbsp ground flaxseed mixed with 2.5 tbsp water per egg), and use dairy-free yogurt as a substitute for Greek yogurt to accommodate lactose intolerance.
- Gluten-Free Considerations: To make this recipe gluten-free, simply use certified gluten-free oats, making it safe for individuals with gluten sensitivity or celiac disease.
- Storage Tips: Pancakes can be stored in an airtight container in the refrigerator for up to 3 days, or frozen for longer shelf life; reheat using a toaster or microwave to maintain flavor and texture.
- Nutritional Breakdown: The recipe is nutritionally rich, with oats providing fiber and energy, Greek yogurt contributing protein and probiotics, and flaxseed offering omega-3 fatty acids and additional fiber.
- Carb Count for Diabetics: With 41.8g of carbohydrates per serving, these pancakes are suitable for a diabetic diet, especially considering the high fiber and protein content that help in stabilizing blood sugar levels.
- Alternative Sweeteners: For a lower sugar option, consider diabetic-friendly sweeteners like stevia, erythritol, or monk fruit, which can be used in place of or alongside bananas.
- Adjusting for Texture: Adjust the batter to your preferred consistency by adding more oats for thicker pancakes or increasing the liquid with additional yogurt or a dairy-free alternative for thinner pancakes.
- Serving Size Recommendations: A balanced serving size is about two to three pancakes; complement them with fresh fruit or a small amount of natural syrup for a well-rounded meal.
- Calorie Content Explanation: Each serving, containing 350.5 calories, provides a balanced meal with protein, fiber, and essential nutrients, fitting well into a daily dietary regimen.
- Pairing Suggestions: Enhance the meal by pairing the pancakes with fresh berries, a dollop of Greek yogurt, or a sprinkle of nuts, adding nutrition and flavor without significantly increasing the sugar content.
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Nutrition
Per serving
Calories: 350.5kcal
Carbohydrates: 41.8g
Fiber: 7.3g
Sugar: 7.8g
Fat: 10.3g
Saturated Fat: 2.2g
Trans Fat: 0.02g
Protein: 22.8g
Nutrition Facts
Blender oatmeal yogurt pancakes
Amount per Serving
Calories
350.5
% Daily Value*
Fat
10.3
g
16
%
Saturated Fat
2.2
g
14
%
Trans Fat
0.02
g
Cholesterol
168.7
mg
56
%
Sodium
335
mg
15
%
Potassium
518.7
mg
15
%
Carbohydrates
41.8
g
14
%
Fiber
7.3
g
30
%
Sugar
7.8
g
9
%
Protein
22.8
g
46
%
Vitamin C
2.6
mg
3
%
Vitamin D
0.9
µg
6
%
Calcium
303.8
mg
30
%
Iron
3.3
mg
18
%
Magnesium
109
mg
27
%
Zinc
2.9
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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