Oat Egg White Pancakes
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
Fluffy oat pancakes made with liquid egg whites for a high-protein, gluten-free pre-workout breakfast that keeps you full and fuelled.
Fluffy oat pancakes made with liquid egg whites, a high-protein, gluten-free pre-workout stack that keeps you full. The oats give them heartiness while the egg whites keep them light. Pancakes you can train on.
🥄 Ingredients
- 🫗 1/2 cup (50g) rolled oats
- 🫗 1/2 cup (120ml) liquid egg whites (about 4 egg whites)
- 🫗 1/2 medium ripe banana, mashed
- 🫗 1/2 teaspoon baking powder
- 🫗 1/4 teaspoon ground cinnamon
- 🫗 Pinch of sea salt
- 🫗 1 teaspoon butter or coconut oil, for cooking
- 🫗 1 tablespoon (15g) honey or maple syrup, to serve (optional)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Blend the rolled oats in a blender until they form a fine oat flour.
In a bowl, whisk together the oat flour, liquid egg whites, mashed banana, baking powder, cinnamon and salt into a smooth batter.
Heat a lightly greased nonstick skillet over medium heat.
Pour about 1/4 cup of batter per pancake and cook for 2-3 minutes until bubbles form on the surface.
Flip and cook for another 1-2 minutes until golden and cooked through.
Serve stacked, drizzled with honey or maple syrup.
⚠️ Common Mistakes
- ✕
Cooking on too high heat, which burns the outside before the middle is set.
- ✕
Overmixing the batter, which makes the pancakes tough.
- ✕
Skipping the rest time, resulting in crumbly pancakes.
🔄 Variations
Add 1/4 teaspoon of vanilla extract or a pinch of nutmeg.
Fold a handful of blueberries into the batter.
Replace the banana with 1/2 cup canned pumpkin for a fall twist.
🧊 Storage
- 📦
Best eaten straight from the pan.
- 📦
Cooled leftovers keep in the fridge for 2 days and reheat well in a toaster.
💡 Chef Tips
Tip 1: Let the batter rest for 5 minutes so the oat flour absorbs the liquid and the pancakes hold together better.
Tip 2: Make smaller pancakes; they are much easier to flip.
Tip 3: If the batter is too thick, stir in a tablespoon of water or milk.
Tip 4: Use a very ripe banana for natural sweetness and cut the honey.
❓ FAQ
Are they gluten-free? Yes, when you use certified gluten-free oats.
How much protein per serving? About 18g, mostly from the egg whites and oats.
Can I use whole eggs instead? Yes, about 2 whole eggs work, though the fat and calorie count will go up.
Are they dairy-free? Yes, cook them in coconut oil and skip the butter.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →