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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.
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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.
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.
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
And if you're looking for another great Trim Healthy Mama E breakfast recipe, be sure to try my Egg White Oatmeal!
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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.
Katie
Could I use the baking blend in place of the oat flour.
Sarah Hardy
Yes, I would think so, but I have not tried it, so I'm not sure if it would sub equally or not.
Ann
Could you use the squeezed apple 'juice' as flavoring in the yogurt or would that push the carbs too high?
Sarah Hardy
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 . . . 🙂
Sarah
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!!
Sarah Hardy
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. 🙂
Janet
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!
Sarah Hardy
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.)
Kate
Any thoughts on making these to freeze?
Sarah Hardy
I think you could make them ahead of time and freeze them. I would probably reheat them in my toaster.
Lyndsay @ Lyndsay's Travel Kitchen
I love that these are single-serving!
Laura
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!!
Sarah Hardy
Applesauce may be an acceptable substitute, but I cannot guarantee the results as I have not tried it myself.
Linda Rose
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.
Sarah Hardy
So glad you enjoyed them!