5:2 Diet Fast Day: Pancakes for Breakfast – Blueberry & Oat Pancakes with Cinnamon Recipe
5:2 Diet Fast Day:
Pancakes for Breakfast
– Blueberry & Oat Pancakes with Cinnamon Recipe –
5:2 Fast Day Blueberry and Oat Pancakes with Cinnamon
The second weekend in a brand New Year and the first week of resuming my 5:2 diet plan – you can read all about the plan here: The Fast Diet, as well as on my blog here: 5:2 Diet, Fast Days & Feast Days and Roast Tomato & Garlic Soup Recipe (70 Calories). The plain fact of the matter is that the plan works! I am also a lifelong Weight Watchers member, and I used to follow a similar regime when saving points to used for a special meal or for the weekend, where I would eat less on one or two days during the week; so, the concept of eating less for a couple of days is not new to me. The beauty of the 5:2 intermittent diet is the fact that you can eat what you like on the non-fasting days (feast days), within reason of course. So, I usually switch back to my normal “maintenance” Weight Watchers plan, with a few more treats at the weekend.
Blueberry and Oat Pancakes with Cinnamon
One of the things I love about the weekend, is BREAKFAST! I am a BIG breakfast fan, I always eat it and it really is the most important meal of the day for me. Weekends usually mean a full English breakfast, a bacon butty, cheesy scrambled eggs on home-made sourdough toast or pancakes. All of them on the calorific side however. But, it doesn’t have to be that way, and after a couple of experiments on some willing guinea pigs, I have devised a low-calorie and totally delectable pancake recipe for fast days OR for a healthy breakfast for those on the go, Blueberry and Oat Pancakes with Cinnamon.
5:2 Diet Blueberry and Oat Pancakes with Cinnamon
One of the main problems I have with the 5:2 diet is the general lack of tasty and innovative breakfast recipes, and several of my regular readers who are following the 5:2 diet have written to me to ask if I can rectify that, well yes I can, so today I am sharing one of my NEW breakfast recipes for 2013, with appropriate blueberry bells and whistles! I have posted breakfast ideas and recipes before, and my Creamy Garlic Mushrooms on Toast (190 Calories) has proved a roaring success as well as my LOW CALORIE Breakfast Omelette Recipe. However, it’s time to liberate a low-calorie pancake recipe and I have to say I am rather pleased with my latest creation.
5:2 Diet Blueberry and Oat Pancakes with Cinnamon
The magic behind these fluffy delights, is the addition of a whisked egg white to the oaty pancake batter, in order to make a lighter fluffier pancake than might be imagined with the addition of sturdy porridge oats. By adding the porridge oats, these pancakes make you feel full for longer as well as enhancing the lowering of cholesterol in your daily diet; the blueberries then kick in and add their “super fruit” antioxidant properties – the result, a small pile of fluffy pancakes with a hot blueberry sauce that makes you feel fuller for longer, and also makes you feel like you have had a treat for breakfast on a fast day. I call that a result!
5:2 Diet Fast Day: Pancakes for Breakfast – Blueberry & Oat Pancakes with Cinnamon Recipe
I hope you enjoy these pancakes if you make the, do leave a comment and maybe a few suggestions of other breakfast (and non breakfast) recipes you would like to see on my blog, for the 5:2 diet. Have a wonderful weekend and see you soon, Karen
5:2 Diet Fast Day: Pancakes for Breakfast – Blueberry & Oat Pancakes with Cinnamon Recipe
Blueberry & Oat Pancakes with Cinnamon (5:2 Diet)
Print recipe
| Serves | 6 to 8 opancakes for 2 people |
| Prep time | 10 minutes |
| Cook time | 10 minutes |
| Total time | 20 minutes |
| Allergy | Egg, Milk, Wheat |
| Dietary | Vegetarian |
| Meal type | Breakfast, Dessert, Snack |
| Misc | Child Friendly, Serve Hot |
| Occasion | Christmas, Easter, Thanksgiving, Valentines day |
| Region | British |
| By author | Karen S Burns-Booth |
Ingredients
- 1 large free-range egg (separated)
- 25g (1 oz) self raising flour
- 25 (1 oz) porridge oats
- 1 1/2 teaspoons Splenda (or low-calorie sugar or sweetener of your choice)
- 1/2 teaspoon ground cinnamon
- 75ml (1/8 pint) skimmed milk (or soya milk)
- low fat cooking spray
- 75g (3 ozs) fresh or frozen blueberries
- 1 1/2 teaspoons Splenda (or low-calorie sugar or sweetener of your choice)
Note
These delicious fluffy pancakes with a hint of cinnamon make a very special breakfast or a delectable dessert, and are only 170 calories per portion, making them the ideal recipe to perk up a 5:2 Diet Fast Day breakfast. The oats and blueberries make them a healthy breakfast dish, whilst being a weekend treat too. When not dieting, serve them with cream and a sprinkling of caster sugar for a divine dessert.
Directions
| Step 1 | In a clean bowl, whisk the egg white until it is stiff and holds peaks. In another bowl, beat the egg yolk, flour, oats, sweetener, cinnamon and milk together. |
| Step 2 | Gently fold the egg whites into the oat and flour mixture with a metal spoon, being careful to keep as much of the light egg white volume as possible. |
| Step 3 | Heat a non-stick frying pan and spray with low-fat oil, about 2 to 3 sprays. Place tablespoons of the pancake batter in the frying pan to make little pancakes, cook for 3 to 4 minutes until they have puffed up before carefully turning over and cooking on the other side until golden. (You should get 6 to 8 pancakes out of the batter) |
| Step 4 | When cooked, place the pancakes on a plate and wrap in a tea towel to keep warm, whilst you cook the others. |
| Step 5 | Meanwhile, warm the blueberries gently in a small saucepan with about a tablespoon of water and the sweetener, and stir until the fruit is soft and has broken down. |
| Step 6 | Serve the pancakes(3 to 4 each, depending on yield) with the hot blueberry sauce and a sprinkle of extra cinnamon if wanted. |
Other GREAT sites where you can read about the 5:2 Diet are:
Fiona at Matching Food and Wine
Link to all of my 5:2 Recipes:
Lavender and Lovage 5:2 Diet Fast Day Recipes
5:2 Diet Fast Day: Pancakes for Breakfast – Blueberry & Oat Pancakes with Cinnamon Recipe
What other new recipes for the 5:2 diet would you like to see me create and post?
Lynne says
These look very tasty! A good dollop of 0% Total Yoghurt would add extra protein, and give it a lovely moist creaminess for very few extra calories too..
Karen Booth says
Thanks Lynne! Exactly! With the oats, blueberries and 0% Total yoghurt, this is a power breakfast!
Carina says
Yum! Have finished my first week on 5:2. I don’t use sweetners but do have some Stevia in the cupboard which is so supersweet in taste you only need a tiny amount. I have been reducing sugar in our diet for quite some time so as a family we are used to less sweet in cakes, etc.
Karen Booth says
Thanks Carina, I suggested Splenda as it is natural sugar but with the calories taken out, but Truvia or Stevia is good, or even honey. The sugar in this recipe ia scant and could be taken out probably, no problem there! Good Luck with the 5:2 diet and do shout if you need encouragement or support! Karen
breakfast lady says
Oh these look good. I love a good pancake. You could probably use a similar recipe with whisked egg whites to make waffles too? We often use maple syrup or agave nectar with ours to sweeten.
Karen Booth says
Thanks Breakfast Lady! Yes, you could use this whisked egg whites for waffles too. Good idea to sweeten with natural ingredients, honey would be lovely too.
Coffee and Crumpets says
These look delicious and healthy Karen! Great way to start off the year. Hope your new year has started off with a bang!
Nazneen xx
Karen Booth says
Thanks Nazneen! Happy New Year to you too! Karen
fiona maclean says
Thanks for the mention. People do seem to love the team pinboard too…great way to share recipes
Karen Booth says
I agree Fiona that the Pinterest board seems popular! Karen
Coffee and Crumpets says
Karen, thought maybe you’d find this interesting. I wasn’t familiar with the 5:2 fast diet so I read up on it from your link. What’s interesting is that in Islam, we are encouraged to fast two days of the seven. Of course, it’s not for weight loss but for extra reward but there is always a science behind what we are asked to do in Islam. I am thinking, it’s for maintaining our weight and therefore not getting lazy and neglecting our prayer and worship. We are told to keep our eating proportions in thirds: one third food, one third drink and one third air.
I thought I’d share this with you. I am not very good at even fasting the two days, but maybe I will make a conscious effort now 🙂
Nazneen xx
Karen Booth says
That is interesting Nazneen and I can see where the science may have taken its lead from religion! I like the thirds principal too…….thanks for sharing this. Karen
Denise says
Pancakes give the impression that you are not watching your weight – somehow they are a treat. These type of pancakes are called pikelets or drop scones down here! And are delicious for breakfast or any time come to that.
ashleigh says
Look great, currently trying to diet so might try this recipe out!
Nel says
I whizz up porridge oats in the food processor very finely to make an “oat flour”which, along with half tsp baking powder instead of the normal SR flour makes these completely wheat free. delicious!
Karen Booth says
That’s a great idea too Nel! Will make a note of that, as I DO use oat flour for bread now and then and love the nutty flavour!
kellie@foodtoglow says
Lovely recipe Karen. I do the egg white trick a lot in baking and in pancakes too, not as a 5:2 thing but because I like the texture. One thing that I also tend to do if making any baked good or pancakes is replace 50 grams of flour with oat flour, just oats whizzed in a clean coffee grinder. Although I really like whole oats, sometimes the extra lightness of oats as flour makes a nice change. And you know me, I like Lynn’s suggestion of a dollop of protein-packed 0% Greek yogurt. Mmmy recipe. I can see this getting passed around on t’Internet
Kathryn says
The idea of pancakes suddenly makes the idea of the 5:2 diet far more appealing! These pancakes look really delicious.
Laura@howtocookgoodfood says
If ever I wasa going to do the 5:2 diet, I would want to eat these gorgeous pancakes for breakfast. I love the idea of eating something that would feel like a treat whilst being low calorie. Again, I love the idea of adding a dollop of Greek yoghurt. I will com to you for all my low cal inspiration and Fiona too, it’s great that you have so many recipes to share!
Kate Cunningham says
These sound delicious. I am collecting lots of recipes to make ‘fast day’ special.
Allan Wilson says
Going to try these for breakfast today!! You could replace the milk altogether and use Soda water instead thus cutting out even more calories.
Karen Booth says
Good idea, and also soya milk can be used if you are lactose intolerant!
Michaela Williams says
These sound great!! Wonder how many “old” Weight Watcher points are they? Would also add some greek yogurt 🙂 What a treat!
Karen Booth says
They are 9.5 old weight watchers points! I still follow the old points system too! So you could have a zero point soup for lunch and then a nice 12.5 points left if you are on 22 points a day!
Anne Wallwin says
Just what i need for pancake day – would be nice to have something a little more unusual than standard pancakes.
Karen Booth says
These would make a nice change! Karen
Jacqueline @How to be a Gourmand says
I love Blueberry pancakes and I make them frequently but now I have a better reason enjoying them! I’m bookmarking this recipe. Love the touch of cinnamon too. Fabulous!
Hazel Christopher says
Ooo this looks so yummy!
Becs@Lay the table says
These look delicious, I love pancakes. I bet the oaty flavour is great with blueberries. Gets the day off to a good start!
Karen Booth says
The oats also help you keep fuller for longer too Becs! 🙂 Karen
Maya Russell says
I was never one for blueberry pancakes but you recipe looks nice.
Susan El Carter says
These look like the pancakes we saw in America – we really enjoyed them but didn’t know how to replicate. My pancakes are more like crepes. I like the idea of adding oats to them and I’m looking forward to giving them a go because they look delicious and not for weight-watching. It has taken me 16 months of struggle to get some weight on so I think I shall indulge in these with plenty of toppings. Thanks for the recipe.
Fiona Matters says
These look lovely – a little more complicated than normal pancakes but I bet they’re lovely!
denise says
Looks absolutely divine! Pancakes and cinnamon have to got to be two of my favorite things.
Karen Booth says
Thanks Denise!
Kelly Knowles-Lane says
These look really good, I’ll have to try and make them at the weekend, Just one question are they 190 Calories each or for the portion of 3?
Karen Booth says
Thanks! They are 190 cals for one FULL portion, so 3 or 4 pancakes and the blueberries!
Avvie Cunnington says
These look amazing! Not a fan of cinnamon though so would remove that. Going to try these for sure!
ERICA WALLACE says
Why do I always wait for Shrove Tuesday for Pancakes! It’s so odd as we LOVE them. Right, making them tomorrow night and throwing caution to the wind. They look epic!! ***** xxxxxx
Emma says
Wow. These look amazing, and the best bit is they are healthy. I will be making these for breakfast very soon.
WandaFish says
These pancakes made an absolutely delicious Saturday breakfast, thank you!
Jayne says
These look wonderful! The fact that they are low cal is even better! How many pancakes make a portion?
Julie Hearnden says
Tried these this morning – delicious – especially with a dollop of half fat creme fraiche!
Karen Booth says
Brilliant! I am so pleased you enjoyed them Julie! 🙂 Karen
caroles says
This looks wonderful. Lovely food to have when dieting. I always need a sweet treat and that often stops me sticking to diets so this is excellent
Lisa Williams says
they look amazing I tried making American style pancakes once but they were not great tasting you could tast the baking powder in them so they were quite bitter 🙁
Lisa Williams says
sharing this 🙂
Lisa Williams says
and sharing it again 🙂
Lisa Williams says
these really are amazing something so simple but so amazingly tasty 🙂 I can’t thank you enough for all your hard work and posts 🙂
shelley jessup says
Ive just bookmaked this & a few more to try out, thank you
sophie buckle says
These look very yummy! May have to try them!!
Maya Russell says
Shared on Twitter as @maisietoo – https://twitter.com/maisietoo/status/330965674686025728
Tracy Nixon says
Fabulous! Tweeted!
Tracy Nixon says
Fabulous! Shared via G+
Lisa Pope says
I’ve just started the 5:2 diet I’ve pinned this, can’t wait to try it .
Tracy Nixon says
So glad I saw the word ‘diet’ in the title! Sharing again via Twitter
Lisa Williams says
think I will be making this for lunch 🙂
Maya Russell says
Lovely recipe. Shared again on Twitter: https://twitter.com/maisietoo/status/342892828772421633
Maya Russell says
Looks so delicious! Shared on Twitter: https://twitter.com/maisietoo/status/350219732802207745
clare davies says
wow they look fab! can never make nice pancakes but will try these they look fab! x
Laura says
this helped me a lot to make the perfect pancakes
http://secretpancakes.blogspot.com/
Stella says
Hi!
These look amazing! One question though – when you say 170cal per portion, is that per pancake or serve? With the latter meaning the entire batch would be 340cal?
Thanks!
Stella
Karen says
Hi Stella, I tells you how many portions this recipe makes in the actual printed recipe card, and one portion is 170 cals, that is HALF the ingredients listed in the recipe – so the whole recipe makes 340 cals as you say! Karen
Daniel @ Delicious Mountain says
This is a great recipe for me, thanks. Last year I learned that I am allergic to sugar (sucrose and glucose only). Although I was quite lean and in good shape, I lost over a stone within 10 weeks of cutting these out of my diet. Still, little treats like these are sorely missed and I will be sure to give this one a whirl on the weekend. Thanks.
Daniel @ Delicious Mountain says
postscript: Lorna Rhodes and Antony Worrall Thompson both offer GI recipes for pancakes but include caster sugar. Nice work Lavender and Lovage!
Karen says
I hope you enjoy these pancakes if you make them, and wow, that is a LOT of weight to lose too! Well done! Karen
Katharine says
Made these for breakfast this morning. Lovely and light. I add a splash of water to the fresh blueberries so as to make them a bit more saucy. I don’t think you’d have to if using frozen ones, perhaps. I’m doing WW on the other days so I put the ingredients in the tracker and I got 4 ProPoints per serve for anyone who’s interested.
I bought some prawns yesterday (yum, yum) so tonight’s dinner is going to be your prawn curry recipe. I bought some black mustard seeds especially.
What calorie tracker do you use? I’ve noticed that calorieking.com.au is different from MyFitnessPal.com. As I’m in Australia maybe I should just stick to a local one. What do you think?
Helen says
These were blooming lovely!! Thank you for the recipe.
Bistro Becs says
Wow Karen I’ve been looking for a decent breakfast recipe for the 5:2 – this looks fab, filling, wholesome and more of a treat than the usual 5:2 fodder. Will be trying this out 🙂 Are you still doing the 5:2?
Karen Burns-Booth says
Thanks Becs! I have just started my FIRST 5:2 diet fast day today after 4 weeks off! So, yes, I am still on it – look out for new recipes soon! Karen
Kirk says
You can make these even better without the flour (less calories, and keeps it as a low-gi meal if you also take out the sugar).
Had something similar like these tonight by using oats, but then milling it down into a flour-like consistency. Worked a treat! Just have to add a little baking soda 🙂
Maria kelly says
Hi would these be okay for slimming world? If they are how many syns? Thank you in advance Maria
Karen Burns-Booth says
I am sorry Maria but I don’t know as I don’t follow that diet…..can you ask your leader to work it out?
Lauren says
Made these for breakfast, they were amazing! I had mine topped with berries and maple syrup and a healthy hot chocolate on the side. I used maple syrup for my sweetener and oat flour with baking powder instead of whole wheat. Will definitely be making these again! They went down well with me and my mum!
Karen Burns-Booth says
Thanks for letting me know Lauren and I am so pleased your enjoyed them too!
Rebecca says
Made these pancakes today and they r sooooo good !!
Karen Burns-Booth says
I am so pleased Rebecca!
Lottie says
These look so delicious! I’m going to try these this weekend and use raspberries instead of blueberries… yum!
Karen Burns-Booth says
Sounds like a great idea and I love raspberries too!