Oat milk pancakes are a rustic and delicious breakfast, perfect for the whole family. Served with a side of fresh seasonal fruit, this pancakes recipe is a great way to start off the day with a healthy serving of fiber, plus the benefit of various vitamins and minerals that oat milk has to offer.
Oat milk pancakes are very similar to traditional pancakes, but instead of cow’s milk, the recipe uses plant based oat milk.
Maybe you’re intrigued by the cartons of oat milk now dominating the supermarket shelves and are thinking how can I get a piece of that oat milk action? I know that these days in Sweden I’m seeing at least 10 different varieties available at the grocery store at any one time! Well, one delicious, smart way to use this plant based milk is by whipping up a batch of fluffy oat milk pancakes for breakfast!
What is oat milk exactly?
Oat milk is a vegan and plant based beverage. It is a tasty and creamy liquid that is made of oats and water first blended together and then strained to yield a smooth, velvety milk. Many oat milk producers will fortify this dairy free milk with additional vitamins and minerals. In comparison with other vegan, plant based milks such as almond milk, coconut milk, or rice milk, oat milk has more fiber and protein.
Be aware that oat milk has higher carbohydrate content than cow's milk (almost double!), so it has an inherently sweeter taste taste. Pregnant women who have gestational diabetes may want to consider sticking with cow’s milk instead because of the lower carbohydrate content.
Because variety is the hallmark of good nutrition, I like to switch up the ingredients that my family consumes on a regular basis. Regularly switching and rotating the ingredients that I rely on ensures that my family and I are getting regular exposure to all of the different nutrients that different varieties of food have to offer. For example, switching from cow’s milk to oat milk for a day results in the benefit of extra fiber content in our diet, and also less saturated fat!
Are Oat Milk Pancakes Healthy For You?
Oat milk pancakes are a smart choice for a pregnancy breakfast or dessert. Let’s take a closer look at the nutritional highlights of the main ingredient used in this pregnancy recipe: oat milk!
Oat Milk
Right off the bat: oat milk is not as nutritious as cow’s milk. Cow’s milk has higher protein, calcium, and vitamin content. Oat “milk” is definitely a misnomer, and this beverage should not be used as a daily replacement for cow’s milk. This publication discusses the various differences between cow milk and oat milk.
However, oat milk is an excellent dairy free alternative for those people who are vegan, lactose-intolerant, or outright allergic to milk. Let’s dig into the properties of oat milk.
Protein and Fiber
Raw oats, which are used to create oat milk, are an extremely nutrient dense food source. Whole grain oats contain a considerable amount of valuable nutrients such as proteins, starch, unsaturated fatty acids and dietary fiber. One cup of raw oats has nearly 11g of protein.
However, once the oats are processed into oat milk form, this protein content is reduced. One cup of oat milk provides between 1g to 4g of protein. While this is more protein than what is found in almond milk, rice milk, or coconut milk (these three vegan milks each offer about 1g in protein in one cup), cow’s milk does have higher protein content, at about 8g per cup.
Oats also contain fiber. Note that while much of the fiber is shed during processing of the oats, oat milk does retain about 3 grams of fiber per serving. The intake of fiber‐rich foods during pregnancy has several health benefits to the pregnant woman including lowering the risks of preeclampsia and diabetes. Furthermore, the consumption of fiber aids in good digestion which aids in maintaining healthy pregnancy weight.
Oat milks are typically fortified with calcium and vitamin D which are beneficial to a pregnant woman. If you are pregnant and want to try oat milk, then definitely choose an oat milk with no added sugar. The naturally mild, sweet taste of oat milk warrants no added sugar.
Is oat milk gluten free?
The answer is both yes and no. Oats are a naturally gluten free grain. However, the oats are almost always processed on equipment that is used to process wheat. Because the oats come into contact with wheat, oat milk is usually not gluten free. Double check the label, though, some brands may guarantee that the product is certified gluten free.
This table illuminates some of the primary macro differences between dairy milk and oat milk. As you can see, cow’s milk is higher in protein and fat, but lower in carbohydrates and fiber.
| Parameter (per 8-oz serving) | Cow’s Milk (1%) | Standard Oat Milk |
| Protein | 8g | 4g |
| Fat | 7.9g | 1.5g |
| Carbohydrates | 12g | 24g |
| Fiber | 0g | 2g |
Key Ingredients
You only need a few simple ingredients to prepare this fluffy, dairy free pancakes recipe!
2 cups all purpose flour
1 tablespoon baking powder
2 large eggs
1/4 teaspoon salt
2 cups oat milk
3 tablespoons olive oil
1 tablespoon vanilla extract
How to Make Pancakes with Oat Milk
This pancake recipe is so simple to make and only requires a single large mixing bowl, one spoon, one pan plus a spatula! Clean up is a breeze. You and your family will be sitting down to enjoy these fluffy pancakes in just 15 minutes.
Step 1: Mix together the wet ingredients
In a large mixing bowl, thoroughly beat the two eggs until they are well beaten and foamy. To the eggs, add the oat milk, olive oil, and vanilla extract. Mix well. Olive oil is used in place of melted butter because it has more nutritional value than animal-based butter. Alternatively, melted coconut oil could also be used in the same proportion.
Step 2: Add the dry ingredients
To the wet mixture, add the all purpose flour, salt, and baking powder and then mix well.
Step 3: Form the pancakes
Add a teaspoon of olive oil to a non-stick pan or griddle over medium heat. This non-stick pan is a great option for making flapjacks of any kind! Using a ¼ cup measuring cup as a scoop, scoop up pancake batter and pour each ¼ cupful into the pan, forming a small pancake. If you have trouble getting reasonably round pancake shapes, you can use these nifty pancake rings as a guide!
Step 4: Flip the pancakes
After 2 minutes over medium heat, use a nonstick spatula to flip the pancakes over. The pancakes should be lightly golden brown on both sides.
Step 5: Plate and serve
After 2 additional minutes, use your spatula to stack the fluffy oat pancakes on a plate. Top with fresh fruit, and enjoy! If you are feeling a bit extra, feel free to use toppings such as freshly whipped cream, chocolate shavings, or a sprinkle of cinnamon.
How to Serve Oat Milk Pancakes
Oat Milk Pancakes should be served immediately, as they have the best texture when still warm. Single pancakes can be enjoyed as a snack (I know my kids love to snag a pancake as a portable snack), but they are singularly delicious with:
- Fresh fruit salad
- A glass of cold skim milk
- A dusting of fine powdered sugar
- A sprinkle of mini chocolate chips
- A drizzle of maple syrup
- A scoop of freshly whipped cream topping (refer to this recipe for fresh whipped cream instructions).
- A smear of Nutella or almond butter as a topping
Make Ahead and Storage
Refrigerator Storage:
Oat milk pancakes can be made in advance. Once cooled, store the pancakes in an airtight container in the fridge for up to 5 days. I make a sizeable batch of these on Sunday and then pull them out as needed for a quick weekday breakfast for my family. To reheat the refrigerated pancakes, place them on a microwave-safe plate and microwave for 30 seconds to 1 minute, until warm.
Freezer Storage:
Oat milk pancakes can be frozen for up to 6 months for later use. Double wrap the pancakes, first in waxed paper followed by plastic wrap to protect them from frostbite. It’s a great idea to separate each of the pancakes with a small square of wax paper so that you can easily pop off a single pancake or two when you’re looking for that quick breakfast!
Frequently Asked Questions (FAQs)
Can oat milk replace milk in pancakes?
Yes, oat milk is a great plant based, vegan option that can replace cow’s milk in pancakes. The physical structure of pancakes does not depend on the milk, so oat milk will serve as a fine replacement. Simply replace the amount of cow’s milk with the same amount of oat milk in a 1:1 ratio.
Is oat milk good in pancakes?
Yes, oat milk is a creamy, smooth, and slightly sweet beverage that can replace cow’s milk when making pancakes. It has higher fiber and protein content than other comparable plant based milks such as almond, coconut, or rice milk. However, oat milk does offer less protein and nutrients than cow’s milk.
You'll Also Love These Related Pregnancy Breakfast Recipes
Recipe
Oat Milk Pancakes
Author:Ingredients
- 2 large eggs
- 2 cups all purpose flour
- 2 cups oat milk
- 1 tbsp vanilla extract
- 3 tbsp + 1 teaspoon olive oil
- 1 tbsp baking powder
- 1/4 tsp salt
Instructions
- In a large mixing bowl, thoroughly beat the two eggs until they are well beaten and foamy.
- To this bowl, add the oat milk, 3 tablespoons olive oil, and vanilla extract. Mix well.
- To this wet mixture, add the all purpose flour, salt, and baking powder and mix well.
- Warm the teaspoon of olive oil in a non-stick pan or griddle over medium heat.
- Using a ¼ cup measuring cup as a scoop, scoop up pancake batter and pour each ¼ cupful into the pan, forming a small circular shape.
- After 2 minutes over medium heat, use a nonstick spatula to flip the pancakes over. The pancakes should be lightly golden brown on both sides.
- After 2 additional minutes, remove the pancakes from the pan and serve, hot.
Leave a Reply