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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Healthy Oat and Sprouted Wheat Pancakes

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healthy oat pancakes

The husband and I both LOVE pancakes.

But, I never eat pancakes.


Because they’re usually packed with refined carbs, sugar, and feel more like a treat than a healthy breakfast. Usually if I’m at a restaurant and I order pancakes for breakfast, I’m hungry just a couple hours after I’ve eaten thanks to that carb high and crash (which happens after you’ve eaten refined/white flour carbs or sugar).

So, for a while now, I’ve been searching for a healthy pancake recipe that TASTES like a treat, but is actually good for you.

healthy oat pancakes

And finally, I’ve created one!

healthy oat pancakes

These pancakes are light, fluffy, perfectly chewy, slightly sweet, and so good for you! They are made with oat flour and sprouted wheat flour, which keeps you full much longer than white flour thanks to their fiber and protein. There’s very little sugar added per pancake (only 1 tbsp honey for the whole recipe), but they are still slightly sweet. And the texture is absolutely perfect. It’s kind of like eating a bowl of oatmeal in the form of a pancake.

I like serving these with a little bit of stewed pears on top: which are literally just chopped up pears with the skin on, simmered with a couple tbsp water and a sprinkle of cinnamon in a small pot until they are soft and the sugars have caramelized (about 5-10 min).

Layla LOVED these pancakes, and the husband did too! And he is picky about his pancakes.

To make these gluten free, just use gluten free oat flour. You can also make these vegan by using flax eggs instead of regular eggs! To make a flax egg, add 1 tbsp ground flaxseed to 2.5 tbsp water in a small bowl, let sit for 5 min and then add to your recipe like you would a regular egg. You can use flax eggs as a 1:1 replacement for regular eggs.

And while these pancakes taste great with the stewed pears on top…

You can also enjoy them plain, with nut butter on top, with fresh berries, or just about any topping you like! With only 140 calories, 3g Fiber and 5g protein per pancake, this is a breakfast you can feel great about eating!

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Healthy Oat and Sprouted Wheat Pancakes

These pancakes are light, fluffy, perfectly chewy, slightly sweet, and so good for you! They are made with oat flour and sprouted wheat flour, which keeps you full much longer than white flour thanks to their fiber and protein.
Prep Time10 mins
Cook Time6 mins
Total Time16 mins
Course: Breakfast
Cuisine: American
Servings: 8 pancakes
Calories: 140kcal



  • In a large bowl, sift together the flour, baking powder, baking soda, and salt.
  • In another bowl, combine the milk, honey, vanilla, eggs and oil, mix until smooth.
  • Fold the wet ingredients into the flour mixture until combined.
  • Spray a griddle or skillet with olive oil cooking spray.
  • Heat over medium low heat.
  • Pour or scoop the batter onto the griddle, using about 1/4 cup for each pancake and cook until bubbly on top and golden on the bottom, about 4 minutes.
  • Flip and cook until golden on the bottom, about 2 more minutes. Serve hot.


Nutrition information uses flax eggs.


Serving: 1pancake | Calories: 140kcal | Carbohydrates: 21.5g | Protein: 5g | Fat: 4.8g | Saturated Fat: 0.9g | Sodium: 165.6mg | Fiber: 3.2g | Sugar: 4.5g

Posted In…

Breakfast ·

Whether it’s a quick smoothie or indulgent (but guilt-free) pancakes, my breakfast recipes have everything you need to start your day off right.

12 responses to “Healthy Oat and Sprouted Wheat Pancakes”

  1. This looks great as is but I really miss the injera I had while in Eritrea. Would this work with millet flour or teff? If so, what would the texture be like. Most Eritreans I know use white flour and it’s just too soft.

    • Hi Frank! Honestly I’m not sure because I’ve never tried it! I’d assume it would work but the texture might be more dense. You might want to try combining millet or teff flour with some of the other flours in this recipe and seeing how that turns out first, and then slowly increasing the amount of millet/teff flour and decreasing the sprouted flour I use in this recipe until you get the perfect balance! Hope that helps, let me know if you have any other questions!

  2. My family very much enjoys this recipe. I follow this recipe as written except I use Avocado Oil instead of canola or olive oil and use 2 flax eggs and I use coconut milk. I am trying to do more traditional cooking and baking and had purchased the sprouted wheat flour and so glad I found this recipe. I also use Arrowhead Mills for both flours. Thank you for creating this recipe! Do you have other recipes using sprouted flours?

    • That’s so great Christina!! I love your modifications too! I don’t have a ton of other recipes using sprouted flours, although I usually just recommend substituting sprouted flour for regular flour in a 1:1 ratio in any baking recipe!

  3. I use Organic plain Westsoy milk or Pacific Oat Milk. I may start making my own Almond milk. Would any of these work? I agree with you. I don’t like the feeling of eating a type of dessert for breakfast but I like the idea of healthy tasty pancakes.


    • Hi Frances! I’d use either the homemade almond milk or the organic plain unsweetened westsoy milk. Either of those should work. The Pacific Oat Milk has way too much added sugar so I’d avoid that. Hope that helps and I hope you love these pancakes! 🙂

  4. Thanks Anjali! It is very difficult to find a good healthy recipe for pancakes and this one does that beautifully! I did have one question. Do you grind your own oat flour or do you buy it from a store? If you do buy it from a store then which type do you buy/would you recommend?

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