• Kris

Guilt free pancakes

Updated: Jan 10, 2020

These delicious banana and oat pancakes are totally sugar free, refined carb free and are very low in fat. A perfect way to jumpstart your morning without any guilt. Vegan, can be made gluten free.

So, 2020 is here! 12 more months’ worth of blank pages to re-write your story in the way you like! Yeah, we are talking about the new year’s resolutions. Did you make yours? Oh, I have! Like every year, my primary resolution for 2020 is to ditch the habit of procrastinating. It took me only a whole week to post this. You see? I’m totally rocking it!

On the popularity list of new year’s resolutions, ‘eat healthy’ and ‘lose weight’ always make the top. Every year! January is the month when the most searched recipes are those healthy ones. So, for you today, I’ve brought this pancake recipe of mine. You know, to kickstart the mornings and kinda kickstart the year too? Because these fluffy, soft and decadent pancakes are wholly free of refined sugar, have the goodness of oats and contain very little fat (only some nuts and oil spray to fry), they will allow you to have a delightful breakfast without the guilt of blowing out your resolve to eat healthy. And they are so easy to make that you can whip them up any day of the year. Even when the shininess of you ‘new year’s resolution’ is ebbed off.

The inspiration for these pancakes came from a recipe in the magazine “Smart about sugar”. I adapted the basic idea and modified to make it vegan and low fat. I also tested for the fact that it can be made gluten free if you just use gluten free flour.

So, tie up those aprons folks! We’re really gonna rise and shine today!

About the dish :

Course – Breakfast

Yield – 8 pancakes

Difficulty level – Easy

Recipe type – Vegan, sugar free, low fat. Can be made gluten free.

Does it keep – Best when served freshly made. But can be stored in air-tight container at room temp for a day.

What you need :

3 ripe bananas

¾ cup rolled oats (certified gluten free if you need)

¼ cup whole wheat flour (or any gluten free flour of your choice)

½ teaspoon cinnamon

1 tablespoon baking powder

¼ teaspoon salt

¼ cup chopped walnuts

½ cup chickpea brine aka aquafaba (pour out the liquid from a can of chickpeas. If you cook your own, you can use the cooking liquid) *

1 teaspoon vanilla

What you do :

1. In a mixing bowl smash the bananas to a real mush. There should not be many lumps.

2. Grind the oats in a coffee grinder. A tiny bit of coarseness is okay. Add it to the bananas.

3. Add the whole wheat flour, cinnamon, salt and baking powder to it.

4. Take the chopped walnuts in a frying pan and toast over medium heat for 1-2 minutes or until fragrant. Keep tossing and stirring them to avoid burning. I urge you to not skip this step. Toasted nuts bring a whole new level of flavor.

5. Add nuts to the banana mixture and mix well to combine.

6. Now it’s time to beat your aquafaba. Add the vanilla to the aquafaba and beat until it’s really fluffy and forms soft peaks. You can do this in a blender. I use a hand-blender with the whisk attachment. A balloon whisk will also work, but that'll take a little more time. And a lot more elbow grease!

It kinda looks like beaten up egg whites! Doesn't it?

7. Now carefully fold it into the batter. Make sure you don’t stir it too much. That will deflate the foam and keep the pancakes from being really fluffy.

8. Put a skillet on medium-low heat. Spray it with oil spray and add ¼ cup of batter for each pancake.

9. Put the lid on and cook for 2-3 minutes. Keeping the heat on the lower side and putting the lid on makes sure that the pancakes are cooked in the inside and don’t burn on the outside.

10. When you see tiny bubbles are forming on the surface and the edges are kind of crisp, spray a little more oil on the pancakes and flip. Put the lid back again and cook for 3-4 minutes more over low heat, until golden brown on both sides.

11. As you take a batch of pancakes off the pan, put them in a 200◦F (95◦C / gas mark 1) oven to keep warm until you’re done frying all of them.

12. Serve hot with your choice of topping.

Top them with :

  • Your favorite nut butter

  • Sugar free fruit jam (I use the kind that’s sweetened with fruit juice)

  • Fresh berries

  • Unsweetened apple sauce

  • A dollop of non-dairy yogurt

  • Fruit cooked with a little bit of water and chia seeds to a compote like consistency.

Nutritional info (Per pancake) without toppings :

Calories – 106 Cal

Carbohydrate – 19 g

Protein – 2 g

Fat – 2 g

Saturated fat – 0 g

Sugar – 6 g

Sodium – 73 mg

Dietary fiber – 2 g

Modifications you can make :

  • Omit the nuts to make it virtually fat free.

  • Replace the whole wheat flour with sorghum flour or quinoa flour or any gluten free flour blend if you have gluten allergy.

  • Add 1/3 cup of whole blueberries or chopped strawberries to the batter. In that case increase the cooking time by a minute or two to ensure full cooking.

  • Omit the cinnamon and add zest of a medium orange

  • Sub toasted sunflower seeds for the walnuts to make it nut free.

* Some people asked if ‘flax eggs’ can be used instead of aquafaba. I must admit, I have never used it for this recipe. So I don’t know if you can beat it to the fluffy consistency like aquafaba. Let me know if any of you try it.

Apart from being a guilt free, fuss free breakfast, these yummy babies can also be a very good pre-workout snack. They supply a quick boost of energy and make you ready for that run. So you see, you’re all set for the new healthier life you have promised yourself. I am so proud of you for making such a smart decision! Long live the resolution!

I'd love to know if you have any questions or thoughts. Feel free to comment below.


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