Wednesday, May 27, 2015

Healthy family recipe: Oatmeal pancakes

Skip packaged frozen pancakes and make your own using oatmeal!
It takes under 10 minutes to make from start to finish, and just two of these pancakes provide hearty doses of fiber and protein.

Healthy family recipe: Oatmeal pancakes

Liz Coover, RD, LDN is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

Pancakes have long been a standard breakfast favorite for many families. And now that you can buy them frozen, they are a fast and convenient option for school days, too.

Unfortunately, frozen pancakes are packed with processed flour, high fructose corn syrup, and added oils – leaving them with little nutrition to help your kids get through their long school day.

Instead, consider this recipe. It takes under 10 minutes to make from start to finish with more than double the nutrient power of their frozen counterpart. Just two of these pancakes provide hearty doses of fiber and protein, to help keep your kids fuller longer and steady their blood sugar so they can last until lunch without getting those hunger pains or crashing in the morning!

Oatmeal Pancakes


  • 1/2 cup quick oats
  • 1/2 cup egg whites
  • 1/2 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • Cinnamon to taste


1. In a small bowl, mix together the oats, egg whites, baking powder, vanilla extract and cinnamon.

2. Preheat a large skillet or griddle over medium low heat and spray with non-stick cooking spray. Pour the oat mixture into the skillet or griddle and flatten it into 2 round, pancake shapes.

3. Flip over when the edges of the pancakes are cooked most of the way through (this should take about 1-2 minutes). After flipping, cook for another minute until pancakes are golden.

4. Remove from heat and enjoy! Try adding variety of toppings: fat free plain or flavored yogurt, sliced pears or berries, 100% fruit spread or jam, applesauce, or 1-2 teaspoons of warmed peanut butter.

Serving size: 2 pancakes

Adapted from the blog Kath Eats Real Food.

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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