Healthy Apple-Carrot Oat Pancakes (Flourless & Sugar-Free)

Transform your breakfast routine with these nutritious and delicious flourless pancakes! Perfect for health-conscious food lovers, these pancakes combine the wholesome goodness of oats with naturally sweet fruits and vegetables. This recipe proves that healthy eating doesn’t mean sacrificing flavor or satisfaction. Originally developed by nutrition experts, these pancakes have become a favorite among fitness enthusiasts and families looking for nutritious breakfast options.

Ingredients

For the Pancakes

  • 100g (1 cup) old-fashioned oats
  • 180g (1 small) apple, grated
  • 40g (1 small) carrot, grated
  • 200ml (1 cup) milk or plant-based milk
  • 2 large eggs
  • ¼ teaspoon cinnamon (optional)
  • Pinch of salt
  • 2 tablespoons olive oil for cooking

Instructions

Preparing the Batter

  1. Place the oats in a blender or food processor and blend until you achieve a fine, flour-like consistency.
  2. Transfer the oat flour to a large mixing bowl.
  3. Wash and grate the apple (with skin on for extra fiber) and carrot using the fine side of a grater.
  4. Add the grated apple and carrot to the oat flour.
  5. Crack in the eggs and pour in the milk.
  6. Mix everything thoroughly until well combined.
  7. Let the batter rest for 5 minutes to allow the oats to absorb the liquid.

Cooking the Pancakes

  1. Heat a non-stick pan over medium heat.
  2. Add a small amount of olive oil to coat the pan.
  3. Pour about ¼ cup of batter for each pancake.
  4. Cook for 2-3 minutes until bubbles form on the surface.
  5. Flip carefully and cook for another 2 minutes until golden brown.
  6. Repeat with remaining batter, adding oil as needed.

Nutritional Information

Per serving (2 pancakes):

  • Calories: 180
  • Protein: 7g
  • Carbohydrates: 24g
  • Fiber: 4g
  • Fat: 7g
  • Sugar: 6g (naturally occurring)

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 pancakes (4 servings)

Cooking Tips and Tricks

  • Blend oats until very fine for smoother pancakes
  • Don’t overmix the batter to keep pancakes tender
  • Keep pan at medium heat to avoid burning
  • Wait for bubbles to form before flipping
  • Use a good quality non-stick pan for best results

Variations and Substitutions

  • Replace apple with mashed banana for different flavor
  • Use any plant-based milk (almond, oat, soy)
  • Add vanilla extract for extra flavor
  • Include chia seeds for omega-3 boost
  • Try pear instead of apple in fall season

Common FAQs

Can I make the batter ahead of time?

Yes, you can prepare the batter the night before and store it covered in the refrigerator. The pancakes might be slightly thicker, so you may need to thin with a bit of milk.

Why are my pancakes falling apart?

This usually happens if you flip them too early. Wait for bubbles to form on the surface before flipping.

Can I freeze these pancakes?

Yes! Place cooled pancakes with parchment paper between each layer in an airtight container and freeze for up to 3 months.

Are these pancakes gluten-free?

Yes, if you use certified gluten-free oats. Regular oats may contain traces of gluten from processing.

Storage and Make-Ahead Tips

  • Store cooked pancakes in an airtight container in the refrigerator for up to 3 days
  • Reheat in a toaster or microwave for 30 seconds
  • Freeze pancakes for up to 3 months
  • Layer with parchment paper when freezing to prevent sticking
  • Thaw overnight in the refrigerator before reheating

These pancakes are perfect for meal prep and can be enjoyed throughout the week. Top with fresh fruits, a dollop of yogurt, or a drizzle of honey for a complete breakfast that will keep you satisfied until lunch.