SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 9 MINUTES LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGETARIAN
30 MINUTES OR LESS, ONE-POT
This recipe is a family original that my husband makes for our kids on Sunday mornings. Most pancakes are high in simple carbohydrates and lack protein. These fluffy, moist, and colorful complex carbohydrates (oats and blueberries), lean protein (yogurt), and healthy fat (chia seeds) for a more well-rounded breakfast. These pancakes are fluffy and moist from the yogurt, and juicy and colorful from the beautiful blueberries. These can be made ahead of time and stored in the refrigerator for 3 or 4 days.
1 cup rolled oats
1 cup blueberries
3 tablespoons fat-free, plain Greek yogurt
¼ cup unsweetened soymilk
1 tablespoon chia seeds
1 egg
½ teaspoon cinnamon
2 teaspoons avocado oil
1
.
In a medium mixing bowl, mix the oats, blueberries, yogurt, soymilk, chia seeds, egg, and cinnamon until a doughy consistency forms.
2
.
In a large skillet, heat the oil over medium-low heat and add the batter. Make either one large pancake that covers the entire pan or make smaller individual pancakes.
3
.
Cook for 4 to 5 minutes. Once the edges are brown, flip the pancake. To make it easier to flip, you can cut the larger pancake into 4 sections and flip them individually.
4
.
Cook on the opposite side for 1 or 2 minutes, until the pancake is no longer doughy. Serve warm and top with your favorite toppings.
FLAVOR TIP:
Top with 1 teaspoon of your favorite nut butter and 1 tablespoon of
Chia Berry Jam
for a delicious “syrup” instead of traditional high-sugar pancake syrup.
Per serving:
Calories: 328; Total fat: 12g; Saturated fat: 2g; Cholesterol: 83mg; Sodium: 54mg; Potassium: 304mg; Magnesium: 70mg; Carbohydrates: 43g; Sugars: 10g; Fiber: 9g; Protein: 13g; Added sugar: 0g; Vitamin K: 15mcg