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 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

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

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

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

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

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

5:2 Diet Fast Day: Pancakes for Breakfast – Blueberry & Oat Pancakes with Cinnamon Recipe

Blueberry & Oat Pancakes with Cinnamon (5:2 Diet)

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
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. 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.

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

Fiona at London Unattached

Jac at Tinned Tomatoes

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

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?

 

Comments

  1. 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..

  2. 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.

    • 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

  3. 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.

  4. 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

    • 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

  5. 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.

  6. 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!

  7. 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

  8. 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!

  9. 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.

  10. Michaela Williams says

    These sound great!! Wonder how many “old” Weight Watcher points are they? Would also add some greek yogurt :-) What a treat!

    • 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!

  11. Anne Wallwin says

    Just what i need for pancake day – would be nice to have something a little more unusual than standard pancakes.

  12. 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.

  13. 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?

  14. Avvie Cunnington says

    These look amazing! Not a fan of cinnamon though so would remove that. Going to try these for sure!

  15. 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

  16. Emma says

    Wow. These look amazing, and the best bit is they are healthy. I will be making these for breakfast very soon.

  17. 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

  18. 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 :(

  19. 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

    • 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

  20. 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.

  21. 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?

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