This is my go-to plant-based adaptation of the popular BLE Pancakes or “Oaties”. I don’t eat eggs very often, so I like to have a plant-based version of these kinds of recipes in my repertoire.
I started this experiment using flax seeds and chia seeds for binders, but the pancakes mostly fell apart or were too gooey. Then I stumbled on this post over at The Big Man’s World and tried using a little milk, apple cider vinegar, and baking powder. It worked great! I’ve had the most success with instant oats, rather than rolled oats, or steel-cut oats. Instant oats give a soft texture and hydrate well during cooking.
Disclaimer: Oaties can be a little difficult until you get the hang of them, if at first you don’t succeed, have a backup breakfast plan… and then try again! 🙂
Thanks to Isabel Gates for the photo! <3
Each Serving Contains:
- 1 Fruit Serving
- 1 Protein Serving
- 1 Grain Serving
- 2 oz (or 1/4 cup) plant-based milk (I use unsweetened hemp or soy milk) (1/4 protein)
- 2 oz (or 1/4 cup) yogurt for topping or 0.5 oz nut butter for topping (1/4 protein)
- 0.5 oz pecan pieces for batter (1/4 protein)
- 0.5 oz nuts/seeds for topping (1/4 protein)
- 1 oz quick or instant oats (recommended over rolled oats or steel-cut oats)
- 4 oz banana
- 2 oz fruit for topping
Condiments & Spices
- 1 tablespoon apple cider vinegar
- 1 tablespoon baking powder
- Nutmeg, cinnamon, or vanilla (optional)
Notes for Maintenance
- Grain Additions: Use 1.5 oz grain. The other ratios do not need to be changed.
- Protein Additions: Increase yogurt, nuts, or add nut butter.
- Fat Additions: Add nuts or nut butter.
- Combine oats, banana, milk, apple cider vinegar, and baking powder, and blend in a small blender cup. The batter should be pretty thick. Or if you prefer not to blend, mash everything with a fork.
- Stir in the pecan pieces.
- Let the batter sit for 5-10 minutes to thicken and puff up.
- Weigh out your toppings while you are waiting.
- Heat a nonstick pan to medium. Drop batter into the pan. You should need to spread the batter out a little bit.
- Cook for 2-3 minutes, flip and cook 2-3 minutes on the other side, until cooked.
- Top with yogurt, 2 extra ounces of fruit, and have a beautiful, bright day!
- Letting the batter rest for 5-10 minutes is important for the fluffy factor, and for hydrating the oats.
- You want the batter to be thick, so they cook up and not out.
- Blending is optional. Alternatively you could mash everything together with a fork.
- Preheat the pan – you want the batter to sizzle when you drop it onto the pan, too low will stick, but not too hot either, you don’t want to scorch them. Use medium heat and adjust as needed.