Apple season is one of my favorite times of the year now that I live on the East Coast. There are so many different apple orchards to visit and so many varieties of apples to choose from. Apples were my inspiration for this recipe. I used apples in the pancakes and for the topping.
These pancakes are light and airy, delicious and packed with apple cinnamon flavor. These pancakes are unique in that they get their height from egg whites instead of baking powder and/or baking soda.
I use oat flour for these pancakes. I tried making them with several different types of flours and the oat flour provided the best taste and texture for these pancakes. Don't have oat flour simply grind some oats and your all set! To give them a more nutty flavor you can toast the oats in a skillet for a few minutes until golden brown and then process them into a flour.
Hold off on the salt!!
Prepackaged baked goods can be loaded with salt and phosphorous additives which can be a big bother for those with heart or kidney disease. Baking soda and baking powder provides a big chunk of salt to recipes. Using egg whites as a leavening agent can help to cut back on sodium in a recipe.
1 tsp Baking Soda provides: 1259 mg of Sodium
1 tsp Double Acting Baking Powder provides: 488 mg Sodium
1 Large Egg White provides: 55 mg Sodium
These pancakes have so much flavor I can eat them plain and be perfectly happy. Top them off with a delicious reduction of cooked apples with cider, maple syrup and cinnamon, even better! They provide a good balance of fiber, protein and heart healthy fats to get your morning started.
Apple & Oat Pancakes with Apple
Cinnamon Topping
Author: Brittany Sparks
Makes: 10 Pancakes (1/3 cup batter)
Low Sodium//Heart Healthy
Prep Time 15 min
Cook Time 10 min
Total Time 25 min
Ingredients
3 Large Egg Whites
½ Cup Light Sour Cream
1 Tbsp Canola Oil
1 Cup Apple, Shredded (about 1 medium apple)
1 tsp Vanilla Extract
¾ Cup Oat Flour (Grind your own from rolled oats)
1 Tsp Cinnamon
Apple Topping:
2 Cups Diced Apples (~2 Medium Apples)
¼ Tsp Cinnamon
1/3 Cup Apple Cider
¼ Cup Maple Syrup
Directions
In large bowl add the shredded apple, sour cream, canola oil, and vanilla extract. Stir to combine.
Now add the flour and cinnamon and stir to combine. To make your own oat flour simply place ¾ cup of rolled oats into a food processor and grind until flour like consistency.
In a separate bowl whip the egg whites with a hand blender for about 5 minutes until they form stiff peaks.
Fold the egg whites into the flour mixture a little at a time with a spatula. You want to be as gentle as possible trying not to smash down the egg whites as this is what will give your pancakes their height and fluffiness. I find a circular hand motion works best when mixing them in. The batter should double in size when all the egg whites are incorporated.
If making the apple topping place all ingredients in a medium saucepan and cook over medium heat until the apples are tender.
Spray a non-stick pan with cooking spray or a teaspoon of canola oil. Turn heat to medium low. Place 1/3 cup of batter for each pancake into the pan. Gently press down to form a circle as the batter is stiff from the egg whites. Cook about 3 to 4 minutes on each side or until golden brown.
Top with the apple topping and serve immediately.
Nutrition Facts
Serving Size (2 pancakes without apple topping):
Calories 134, Total Fat 6 g, Saturated Fat 1.8 g, Monounsaturated Fat 2.7 g, Polyunsaturated Fat 1.2 g, Sodium 53 mg, Total Carbohydrate 15 g, Dietary Fiber 2.4 g, Protein 4.7 g, Potassium 166 mg, Phosphorous 74 mg
Serving Size (2 pancakes with apple topping):
Calories 206, Total Fat 6 g, Saturated Fat 1.8 g, Monounsaturated Fat 2.7 g, Polyunsaturated Fat 1.2 g, Sodium 53 mg, Total Carbohydrate 34 g, Dietary Fiber 3 g, Protein 4.7 g, Potassium 258 mg, Phosphorous 80 mg