Athletes Appetite

GLUTEN FREE, DAIRY FREE, SOY FREE, AND NUT FREE OPTIONS AVAILABLE

These pancakes are easy to make and are packed with nutrients. I began making these a few months ago when I needed an easy, light but filling at the same time, meal before practice. I love to have them in the mornings before a practice or competition. They’re easy to make and quite delicious too. Picture the best oatmeal you’ve ever tasted topped with syrup, whipped cream, and fruit, plus in pancake form. That is the recipe I bring to you today.

Oatmeal is one of the oldest breakfast’s around. It originated around 2,000 BC in the Middle East and quickly became a favorite. I love oatmeal, however I’ve eaten it my entire life. Instead I wanted something that was just as tasty and nutrient dense, yet was a little different. That is when I decided to create the perfect recipe for oatmeal pancakes.

Nutrition Facts by Ingredient:

Rolled Oats: Rolled oats offer complex carbohydrates that release energy slowly, making them ideal for sustained performance. They’re rich in fiber, promoting digestive health and keeping energy levels stable. The protein and iron content inside also support muscle recovery and oxygen transport.

Oat Flour: Is rich in beta-glucan, a type of soluble fiber that can lower cholesterol and improve heart health—important for endurance athletes.

Cinnamon: Cinnamon is known for its anti-inflammatory and antioxidant properties, which help reduce muscle soreness and oxidative stress from intense exercise. It can also improve insulin sensitivity, aiding in efficient energy use.

Salt: Sodium is a key electrolyte that supports hydration and muscle function. It helps prevent cramps and balances fluid levels, especially important for athletes who sweat heavily.

Milk: Milk is fortified with calcium and vitamin D, which are essential for bone health. It also contains casein (slow-digesting protein) and whey (fast-digesting protein), making it excellent for muscle recovery post-workout. The combination ensures both immediate and sustained muscle repair.

Eggs: Eggs are a great protein source, providing all essential amino acids for muscle repair and recovery. They’re also rich in choline, which supports brain function and endurance.

This combination of ingredients offers carbs for sustained energy, protein for muscle recovery, micronutrients for hydration, inflammation, and bone strength, and has great versatility making it a great pre or post-workout snack.

Allergy Substitutions:

• You can substitute gluten free rolled oats and oat flour in this recipe to make it celiac friendly. I use Bob’s Red Mill Rolled Oats and Oat Flour.
• You can substitute almond milk, oat milk, or soy milk for regular milk in order to make it dairy free. I use Almond Breeze Almond Milk.
• This recipe is naturally soy free and nut free if you do not use almond or soy milk.

Ingredients:

• 1 1/2 cups rolled oats
• 1 cup oat flour
• 1 1/2 tsp cinnamon
• 2 tsp baking powder
• 1/2 tsp salt
• 1 1/2 cups milk
• 2 eggs

Kitchen Equipment:

• Food processor
• Large bowl
• Square griddle pan(pancake pan)
• Large spoon
• Whisk

Directions:

Start by adding the rolled oats to a food processor. We use rolled oats instead of just oat flour in order to add more texture to the recipe. Then, once the oats are ground into a fine, crumbly powder, add them to a large mixing bowl. In the bowl add the oat flour, cinnamon, baking powder, and salt. After combining the dry ingredients, make a well in the center. Into the well add the eggs and milk. Mix from the center outward, fully combining all ingredients. Allow the mixture to sit for 5-10 minutes while you spray the pan and turn the stove to medium heat. Once the batter has thickened, pour circles of batter onto the pan(I recommend three at a time.) Flip each pancake once the top starts bubbling. Take them off the heat when they are a golden brown color and fully cooked in the middle. Store these pancakes in an airtight container the fridge for up to 5 days. Enjoy!

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