Simple Sprouted Oat Pancakes are a light, fluffy, gluten-free alternative to traditional pancakes. These buttermilk pancakes are full of nutrients and can be enjoyed with a variety of toppings. Making these pancakes from scratch is super easy and you'll have a healthy batch of pancakes on the table in no time!
Sprouted oat pancakes are a great option for those who want to add more nutrients to their diet. Sprouting oats increases nutrient availability and makes them easier to digest. For this recipe, you'll be using sprouted oat groats but don't worry, it's easy and you'll be wishing you tried it sooner. These are the best sprouted oat pancakes because they use my secret ingredient: buttermilk powder! Your fluffy pancakes will have that traditional buttermilk flavor and taste amazing plain or topped with fruit, nuts, or maple syrup.
For this healthy pancake recipe, you can choose to sprout your own oats and grind them into flour or buy the flour premade. This Sprouted Oat Flour from Sprouted Flour is an excellent option if you wish to purchase it. If you want to try your hand at homemade sprouted oat flour, I'll walk you through every step. It takes a few days to complete but the process is simple and well worth the wait!
For a complete guide to sprouting whole grains, please refer to this post with step-by-step instructions on everything you will need to know.
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Why you'll love it
Healthy- Sprouted grains have more nutrients than mature grains, according to Harvard Medical School. They contain the same nutrients but sprouted grains have a higher amount of those nutrients such as zinc, folate, and iron. During the sprouting process, some of the starch breaks down which allows for easier digestion.
Simple-If you're sprouting your own oats, this gluten-free pancakes recipe requires a bit more time but overall the process is still simple. When it comes time to mix up the pancakes, they come together quickly to make a nutritious meal you can feel great about eating.
Detailed- This oat flour pancakes recipe will guide you through the process of sprouting oat groats and grinding them into flour. If you've never sprouted oats before, no worries! I'll give you detailed instructions so you can feel confident and learn a new kitchen skill.
How to Sprout Oats
The process for sprouting is easy but does take advance planning. The sprouting process takes 24-48 hours so be sure you plan ahead for when you want to make this recipe.
The photo below is actually spelt being sprouted. When the oats had sprouted, I forgot to grab a photo.
Sprouting basics
I like to start in the morning since it will take 1-2 days for the oats to sprout. For the sprouting, you'll need a mason jar and a cheesecloth or sprouting lid.
- Rinse your oat groats well. Yes, you will need to use groats, steel-cut or rolled oats will not work. The whole grain needs to be intact. After they are rinsed, place them into a mason jar and cover them in several inches of water.
- Cover the top of the jar with a secured cheesecloth or a sprouting lid. You want to make sure nothing gets in the jar when sprouting.
- Let the oat groats soak for about 4 hours. This will hydrate your grain and start the sprouting process.
- Drain the water off. Rinse and drain again. Turn the jar on its side or upside down and let this sit for about 6-8 hours. I do this right before bed.
- In the morning you will probably start to see sprouts! It is pretty cool when it happens. If you don't see any, don't stress. Some grains take a little more time.
- In the morning, rinse and drain again. Repeat this process every 4 hours.
How to Make Sprouted Oat Flour
Dehydrating the oat groats
After sprouting your oat groats, the next step is to dehydrate them. This is a necessary step before grinding them into flour.
I use this dehydrator from Le'Equip and have loved it. I set it to dehydrate at 115 degrees for 24 hours.
Grinding into flour
Once the grains are fully dry, it is time to grind. My go-to grain mill is my Nutrimill. I use this mill all the time and love it! Grind it on a fine setting until a flour-like consistency.
Remember to store your oat flour in a cool place. If you aren't going to use it immediately, it's recommended to freeze it in an airtight storage container because it can go rancid quickly.
Ingredients
Sprouted oat flour- You can buy whole grain oat flour or make your own at home. If you're making your own, you'll want to plan ahead for a few days since the sprouting and dehydration process takes time.
Powdered Buttermilk- Powdered buttermilk is such a kitchen lifesaver. It's useful in all kinds of recipes. It's a great alternative to liquid buttermilk for those that don't bake with it often. It lasts much longer than fresh liquid buttermilk and gives your baked goods that delicious tang.
Baking soda- Baking soda is a leavening agent that helps your pancakes rise and become fluffy.
Baking powder- Baking powder is used alongside baking soda for this recipe to give the pancakes a proper rise. Oat flour is more dense than all-purpose flour and requires a bit more help to get the right texture.
Xanthan gum- This is an ingredient you may be familiar with in gluten-free cooking. Xanthan gum is a binder that helps give structure to recipes that don't have gluten. It's very affordable and easy to find. It's usually very close to the yeast in the baking aisle and can be purchased in packets or large bags, for those who use it frequently. You can choose to omit this ingredient but it helps hold the ingredients together and without it the pancakes are crumbly.
Eggs- Eggs add structure and moisture to the pancake batter.
Oil- For these oat flour pancakes you can use either butter or oil. It's a small amount, so whichever you have on hand is fine. If using oil, just be sure to use a neutral-tasting oil.
Water- Water is the liquid base for this recipe. If you're swapping for liquid buttermilk, simply omit the water and powdered buttermilk in its place.
How to make Sprouted Oat Flour Pancakes
To make the pancakes, start by collecting your ingredients and any tools you will need. This will ensure a smooth cooking experience.
Mix dry ingredients
In a medium bowl, whisk together the oat flour, buttermilk powder, baking soda, baking powder, and salt.
Mix the wet ingredients
In a large bowl, whisk together the egg, oil, and water.
Combine ingredients
Add the milk mixture to the dry ingredients, mixing only until the batter is just combined. You don't want to over-mix because then you will get dense pancakes instead of light and tender ones.
Cook the pancakes
Butter your griddle or pan and heat it to medium heat, about 350 degrees. You don't want the pan too hot because the outside will overcook before the inside has a chance to fully cook.
Scoop about ¼ cup of batter onto your griddle and cook the pancakes until they are golden brown on each side, about 1-2 minutes per side depending on size.
These pancakes are best served immediately. Top with your choice of pure maple syrup, whipped cream, fresh fruit, chocolate chips, or nuts.
The Finished Oat Flour Pancakes
Is this not a beautiful stack? These are such delicious pancakes, I promise you will love them!! They are quick to put together not to mention fluffy and healthy!
Looking for more sprouted grain recipes? Let me share a few:
- I recently added these tasty Sprouted Grain Pecan Muffins. They are amazing and perfect for mornings on the go.
- Maybe you want to use your grains raw, if so, you will love this Sprouted Quinoa Salad.
- Energy Balls are a great way to add in raw sprouted grains as well and are perfect for a healthy snack to keep you going!
Tips
- Be sure to use oat groats, rolled oats and quick oats will not work.
- Patience is key when sprouting oats. If this is your first time, just trust the process and soon you'll be a seasoned pro.
- Feel free to add your favorite ground spices or extracts to the batter to change the flavor profile.
- A well-coated pan is very important to avoid sticking. Sometimes even with our best intentions, older pans with worn finishes can cause pancakes to stick. Spritz your pan with cooking spray or brush with butter and use a well-seasoned cast iron or griddle for the best results and most even heating.
FAQ Sprouted Oat Flour Pancakes
Because warm moist environments can support bacteria growth, it's ideal for sprouted oats to be cooked before consumption. This will help dry them out to grind into flour for this recipe and most importantly, kill any bacteria that may be present in the oats.
No, you can also use regular oat flour for this.
They generally have a milder whole-grain flavor some people love. Especially for those who don't love whole grains. They are also generally easier to digest.
It's easy. I can keep it in my fridge with no problems for a very long time. It is so simple to use. Not wanting to use it? No problem, sub in 1- 1 ¼ cup buttermilk in your wet ingredients.
Not in this recipe. I personally don't like a sweetened batter, as I smother mine in maple syrup for serving, so I don't usually add sugar to the batter. Feel free to add 1 tablespoon of granulated sugar if you prefer a sweet batter.
You don’t have to use xanthan gum but the texture of these oat-flour pancakes will be better if you do. The texture of these pancakes without xanthan gum can be a bit crumbly, but they will still work.
Simple Sprouted Oat Pancakes
Ingredients
- 2 cups sprouted oat flour you can also use oat flour if you prefer. Make sure and use the spoon and measure method. Spoon it into your measuring cup and level. You do this to keep your measurements light, instead of compacted flours.
- ¼ cup powdered buttermilk
- 1 ½ teaspoons baking soda
- ½ teaspoon baking powder
- ½ teaspoon salt
- ¾ teaspoon xanthan gum again, optional, but I love the texture using it. If you don't use it, the pancakes can tend to be a little crumbly.
- 2 eggs
- 3 tablespoons oil or melted butter
- 1 cup water
Instructions
- Combine flour, baking soda, baking powder, and salt in a medium-sized bowl.
- In another smaller bowl, combine the eggs, oil or butter, and water.
- Preheat your griddle or pan. If you are using an electric griddle, preheat to 350 degrees.
- Combine the wet and dry, mixing only to combine. DO NOT OVERMIX. You only want to mix until it comes together.
- Butter your pan or griddle to prepare for cooking. Ladle your batter onto the preheated griddle or pan. Cook until the pancakes are golden brown on each side.
- I think these are best served right away, but you can also freeze them for meal prep and reheat them in the microwave.
Notes
- Be sure to use oat groats, rolled oats and quick oats will not work.
- Patience is key when sprouting oats. If this is your first time, just trust the process and soon you'll be a seasoned pro.
- Feel free to add your favorite ground spices or extracts to the batter to change the flavor profile.
- A well-coated pan is very important to avoid sticking. Sometimes even with our best intentions, older pans with worn finishes can cause pancakes to stick. Spritz your pan with cooking spray or brush with butter and use a well-seasoned cast iron or griddle for the best results and most even heating.
No, you can also use a regular oat flour for this.
They generally have a milder whole grain flavor some people love. Especially for those who don't love whole grains. They are also generally easier to digest.
It's easy. I can keep in my fridge with no problems for a very long time. It is so simple to use. Not wanting to use it? No problem, sub in 1- 1 ¼ cup buttermilk in your wet ingredients.
Not in this recipe. I personally don't like a sweetened batter, as I smother mine in maple syrup for serving, so I don't want any extra.
You don't. I like to use it as I find the pancakes are a little crumbly without it, so I like to use it.
DebO says
Amy... so, I have oat groats. (they've been in the freezer for a few years, but gonna try them anyway) Letting them sit out and tomorrow I will start the rinse process.... and then once they have sprouted (if they sprout-LOL) I can put them into my grinder attachment to my kitchen aid? I have made flour in there before.... but never "Sprouted Oats". Guess they all grind up together nicely? Now, where to buy that xanthan gum? (would that be something at Cliff's Market here in Caldwell?) And "Powdered Buttermilk?" really? never heard of that either.... where do you get that? I'm excited to get going so I can have some sprouted oat pancakes on Sunday (maybe?) Can I dry them in a slow oven? - I don't have a dehydrator?
admin says
Hey Deb! The oat groats should still be good. Let me know how it goes. So once you sprout, dry them out. It can be done on a sheet pan. I turn the oven on as low as it will go. Then place the sheet pan on the open oven door, or on a shelf with the door open. Turn the oven on and off, you don't want to let all that heated air go to waste, but also don't want to cook the grains either :). You can get xanthan gum almost anywhere. It is usually in the gluten-free section. It is kind of expensive but has a really long shelf life. Just get the smallest container you can get. Most recipes won't use more than 1/2-1 teaspoon. You can find powdered buttermilk anywhere also. I usually get mine at Walmart. It is in the baking section by the powdered milk. Let me know if you need anything else!!