Looking for a great pancake recipe without white flour? Look no further. This heart healthy recipe is great tasting and great for you!

By: Stella Juarez
Store bought pancake mixes use just enough whole wheat flour to take advantage of the unsuspecting consumer who doesn't notice that "white flour" is one of the main ingredients. White flour is devoid of nutrients and fiber and produces an insulin spike similar to one that occurs when pure table sugar is ingested. Since excessive ingestion of nutrient-poor carbohydrates prompts fat storage, many who are trying to lose weight or physique athletes who like to stay lean completely eliminate white flour products from their diets.

Does this mean you have to suffer through pancake cravings on Sunday morning? Of course not! The pancake recipe below is delicious and also completely devoid of white flour. You'll also find it is actually cheaper to make because it can be made from ingredients you've already got in your cupboards. The oats in this recipe provide an extended source of energy and a special taste that comes only with the small effort of cooking from scratch.


1 cup fat free milk (or water)
3/4 cup oatmeal
3/4 cup Oat Flour
1 tsp baking powder (optional)
1/4 tsp salt (optional)
4 large whites
1 tsp cinnamon, ground

Try these modifications:

Blueberry pancakes: Add 1/4 c blueberries (fresh or thawed) to recipe and omit cinnamon.

Oat-Nut pancakes: Add 1 1/2 tbsp diced pecans, walnuts, or almonds to recipe.

Whole Grain pancakes: Replace quick oats with hot multigrain cereal. Prepare as directed.


  1. Heat milk (or water) until hot, stir in oats and set aside.
  2. Beat egg whites into a stiff foam with hand mixer or blender and reserve.
  3. Mix remaining dry ingredients together and stir in oatmeal/milk mixture and oil (if used).
  4. Fold in egg whites until mixture is well blended.
  5. Spray pan with nonstick spray and cook pancakes until browned on both sides.

Notes: Beating the egg whites into a stiff foam is what makes these pancakes so fluffy. If you do not have a hand mixer or blender, just whisk the whites as best you can by hand. Room temperature egg whites produce the best results. Let your eggs steep in hot tap water for a few minutes to bring them to room temperature quicker.

Stella's Kitchen Tip: Double Do It! When preparing good food like these oatmeal pancakes from scratch, it's a smart idea to double the recipe and freeze the extra portions in individual portions. This saves money and time and also ensures you get optimum nutrition even when you're on the go.

For more great recipes, check out my book:

Creative Cooking for Fun, Flavor, and a Lean, Strong Body.

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Heart Healthy Oatmeal Pancakes.

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I made these this afternoon. Not too bad.

Jan 15, 2012 10:15am | report

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Thanks for the tips! I just made my own version (2 scoops ON Whey/6 egg whites/1 cup oats) and they were pretty dry/bland. I will try this recipe out on Saturday!

Jan 25, 2012 7:08pm | report

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I didn't have oats flour so I used whole wheat grain flour instead. Total 6 pancakes were made from the recipe above, 3 eaten the rest for my sister :)

Mar 25, 2012 1:18am | report

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can someone work out for me what the calories, protein is for each pancake? Im hooked on these and worried im eating too much

May 11, 2012 9:58am | report

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Best i can figure is 743 cal, 116grm carbs, 14grm fat, 44grm protein for the whole recipe.

Feb 24, 2014 4:51pm | report

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I tried the recipe, and the cinnamon/standard version is great. However, the blueberry version is utter crap. The pancakes do not hold together well and it does not mix into batter consistency.

Jul 22, 2012 11:16am | report

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Hi guys, I did a calorie and nutritional information breakdown for these, this is assuming this recipe makes 6 pancakes

Nutrition Facts

Amount per pancake

88.4 kcal

Water 57.05 g
Carbohydrate (59%) 13.27 g
Protein (24%) 5.04 g
Total Fat (17%) 1.63 g
Monounsaturated 0.56 g
Polyunsaturated 0.66 g
Saturated 0.26 g
Cholesterol 0.82 g
Dietary Fibre 1 g

Vitamin A 190.33 IU
Thiamin 0.11 mg
Riboflavin 0.27 mg
Niacin 1.31 mg
Pantothenic acid 0.28 mg
Vitamin B6 0.15 mg
Folate 27.85 mcg
Vitamin B12 0.55 mcg
Vitamin C 0.44 mg
Vitamin E 0.19 mg ATE

Calcium 102.25 mg
Iron 4.17 mg
Magnesium 19.23 mg
Phosphorus 107.07 mg
Potassium 146.61 mg
Sodium 395.94 mg
Zinc 0.54 mg
Copper 0.06 mg

Oct 26, 2012 6:10am | report

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Does anyone know if these are the same oatmeal pancakes that Kris Gethin makes?

Nov 17, 2012 1:01am | report

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Late reply, but no. Kris just cooks together his oats and egg whites with a little cinnamon.

Apr 17, 2014 8:31am | report
Showing 1 - 9 of 9 Comments

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