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Apple Pie Pancakes (THM-E, Low Fat, Sugar Free)

June 2, 2017 By Sarah Hardy 15 Comments

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Sweet and gooey apple pancakes and a touch of cinnamon. With a dollop of greek yogurt and a splash of sugar free maple syrup, these make a great healthy carb breakfast to fuel your day. This recipe is sugar free, low fat, and a Trim Healthy Mama “E” Fuel.

Apple Pie Pancakes (THM-E, Low Fat, Sugar Free)

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This recipe is a single serve breakfast recipe that makes 4 pancakes. Yes, you can eat all four of them! (I know, the photos only show three – that would be because my mother-in-law and myself devoured one before it made it to the pictures! Ha!)

This recipe is a Trim Healthy Mama “E” Fuel, which means it is full of healthy, energizing carbs. There is an entire apple in this recipe, as well as 3 Tablespoons of oat flour (or ground up oats). These are your carb sources. I like to serve mine with a healthy serving of greek yogurt to give ample protein to my meal. You could also have some collagen coffee or tea to add extra protein.

And now . . . to one of the most exciting things about this recipe . . . no special ingredients! Yay! The only ingredient that may be considered “special” is the sweetener. But I figured most people will already have a sweetener on hand. I used 1 Tablespoon of Gentle Sweet, but you could use 1/2 Tablespoon of Pyure if that is what you have.

I tried to fry my pancakes in my non-stick skillet, but found that I had to lightly spray my pan so they would not stick. But this is ok, because it does not exceed the 5 grams of fat allowed in an “E” fuel meal. If you have an amazing non-stick pan, feel free to try it without the spray, but I would recommend having a coconut oil spray handy just in case.

Apple Pie Pancakes (THM-E, Low Fat, Sugar Free)

You may also notice that I did not peel my apple. Over half of an apple’s fiber is in the peeling, and it also contains a good amount of the vitamins and minerals. I chose to leave the peel on (you should wash it first, of course), but you can certainly peel it if you prefer. I do not find that you notice the skin once they are cooked.

Apple Pie Pancakes (THM-E, Low Fat, Sugar Free)

So, what do you need for these delicious and healthy breakfast?

1 Medium Apple, shredded and pressed (squeeze all the juice out – instructions below)

3 Tablespoons Oat Flour (Ground-up Oats)

1/4 Teaspoon Cinnamon

1 Tablespoon Gentle Sweet (or the equivalent of your favorite sweetener)

1 Teaspoon Baking Powder

2 Egg Whites

2 Tablespoons Plain 0% Greek Yogurt

2 Tablespoons Unsweetened Almond Milk

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Apple Pie Pancakes (THM-E, Low Fat, Sugar Free)

Apple Pie Pancakes (THM-E, Low Fat, Sugar Free)

5 from 1 vote
Print Rate
Prep Time: 10 minutes
Cook Time: 12 minutes
Servings: 4 Pancakes
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Ingredients

  • 1 Medium Apple shredded and pressed (squeeze all the juice out - instructions below)
  • 3 Tablespoons Oat Flour Ground-up Oats
  • 1/4 Teaspoon Cinnamon
  • 1 Tablespoon Gentle Sweet or the equivalent of your favorite sweetener
  • 1 Teaspoon Baking Powder
  • 2 Egg Whites
  • 2 Tablespoons Plain 0% Greek Yogurt
  • 2 Tablespoons Unsweetened Almond Milk

Instructions

  • Shred apple using a cheese grater.
  • Place apple shreds in a strong paper towel or cheesecloth, and squeeze to remove most of the juice.
  • Place apple shreds in a medium sized mixing bowl.
  • Add remaining ingredients and mix well.
  • Preheat nonstick skillet over medium heat.
  • Lightly spray pan with cooking spray (if needed - see note above).
  • Fry each pancakes approximately 3 minutes on each side.
  • Makes 4 medium sized pancakes.

Notes

You can use 1/2 Tablespoon Pyure sweetener in place of the Gentle Sweet, if you do not have it.

Nutrition

Serving: 4g
Tried this recipe?Mention @my_montana_kitchen_thm or tag #mymontanakitchen!


« Strawberry Yogurt Protein Pops (THM-FP, Low Carb, Sugar Free)
Sweet Potato Salad (THM-E, Low Fat) »

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Reader Interactions

Comments

  1. Katie

    June 03, 2017 at 9:37 am

    Could I use the baking blend in place of the oat flour.

    Reply
    • Sarah Hardy

      June 03, 2017 at 12:42 pm

      Yes, I would think so, but I have not tried it, so I’m not sure if it would sub equally or not.

      Reply
  2. Ann

    June 05, 2017 at 6:24 am

    Could you use the squeezed apple ‘juice’ as flavoring in the yogurt or would that push the carbs too high?

    Reply
    • Sarah Hardy

      June 05, 2017 at 8:03 am

      I would think you could use it, since you are also eating the entire apple. You would ingest the juice if you ate the apple plain . . . 🙂

      Reply
  3. Sarah

    June 05, 2017 at 9:20 am

    I’m just starting out and only have almond flour and ground golden flax meal. Would either or those be ok to sub for the oat flour? These look delish!!

    Reply
    • Sarah Hardy

      June 05, 2017 at 2:01 pm

      Hi Sarah! Almond flour and Golden Flax meal are both “S” fuels, and would make this recipe a Crossover, with the apple. I just put regular uncooked oats in my blender and blend them to a powder to make oat flour. 🙂

      Reply
      • Janet

        April 03, 2018 at 1:00 pm

        This may seem like a silly question but are you measuring the uncooked oats before or after you blend them to a powder? Thank you!

        Reply
        • Sarah Hardy

          April 03, 2018 at 1:26 pm

          I measured them after they were ground. (I just ground up a cup or so of oats and keep it on hand for when I need oat flour.)

          Reply
  4. Kate

    June 07, 2017 at 1:08 pm

    Any thoughts on making these to freeze?

    Reply
    • Sarah Hardy

      June 09, 2017 at 11:45 am

      I think you could make them ahead of time and freeze them. I would probably reheat them in my toaster.

      Reply
  5. Lyndsay @ Lyndsay's Travel Kitchen

    June 10, 2017 at 7:11 pm

    I love that these are single-serving!

    Reply
  6. Laura

    January 03, 2018 at 8:21 pm

    Oh I want this for tomorrow morning but I have no yogurt! I forgot it at the store today ?

    Do you think I can substitute with apple sauce? Or something else? I wa t to try them!!

    Reply
    • Sarah Hardy

      January 03, 2018 at 8:36 pm

      Applesauce may be an acceptable substitute, but I cannot guarantee the results as I have not tried it myself.

      Reply
  7. Linda Rose

    November 13, 2020 at 12:20 pm

    5 stars
    Sarah another outstanding recipe. Made this today for breakfast in our THM ‘No Cheat’ Facebook Challenge and this is a keeper recipe. The only problem I had was ensuring I didn’t shred my fingers in the grater. LOL. Thanks again for a great recipe.
    NOTE: I didn’t change a thing with the recipe. Made ‘as is’ and it was perfect.

    Reply
    • Sarah Hardy

      November 20, 2020 at 7:31 am

      So glad you enjoyed them!

      Reply

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