Low GI Rolled Oats Pancakes

These Low GI Rolled Oats Pancakes are delicious and fluffy, the perfect way to start the day or have a snack during the day. Made with rolled oats instead of refined flour, they're naturally higher in fibre and provide slow-release energy to help keep you feeling satisfied. Top them with fresh fruit and your favourite healthy toppings for a balanced breakfast that's perfect for weekends, school holidays or meal prep.

Serves: 4
Difficulty: Easy
Prep Time: 10 minutes
Cook Time: 15 minutes

Why This Low GI Rolled Oats Pancakes Works for Diabetes

Unlike traditional pancakes made with refined white flour, these Low GI Rolled Oats Pancakes use rolled oats, which provide complex carbohydrates and soluble fibre, including beta-glucan. This type of fibre can help support steadier blood glucose levels and may contribute to heart health by helping lower cholesterol.

Rolled oats vs instant oats. We recommend rolled oats as they generally have a lower glycaemic index and provide more sustained energy.

Adding protein from the egg and milk creates a more balanced meal, while topping the pancakes with berries, nuts or nut butter adds healthy fats, fibre and antioxidants.

Nutritional Highlights (Per Serving – Approx.)

• Calories 205kcal
• Protein  8g
• Carbohydrates 29g
• Fibre 4.5g
• Total Fat 6g
• Saturated Fat 1.8g
• Sugars 4g
• Calcium 120mg
• Iron  1.8mg
• Sodium 150mg

Nutritional values will vary depending on the milk and toppings chosen.

Ingredients:

• 2 cups rolled oats
• 1 egg (whisked)
• 1 cup milk (of your choice)
• ½ tsp of baking powder
• ½ tablespoon ground cinnamon (optional)
• ½ tablespoon vanilla extract (optional)
• A pinch of salt

Suggested toppings:

• Fresh berries
• Natural peanut butter or almond butter
• Sugar-free maple syrup
• Unsweetened coconut flakes
• Chopped nuts
• Greek yoghurt

Method:

1. Place the rolled oats in a blender and blend until they reach a flour-like consistency.
2. In a large bowl, combine the oat flour, baking powder, cinnamon and salt.
3. In a separate bowl, whisk together the egg, milk and vanilla extract.
4. Pour the wet ingredients into the dry ingredients and mix until smooth. If using chia seeds, stir them in now.
5. Heat a non-stick frying pan over medium heat.
6. Pour approximately ¼ cup of batter into the pan for each pancake.
7. Cook for 1–2 minutes, or until bubbles begin to form on the surface. Flip and cook for another 1–2 minutes until golden.
8. Serve warm with your favourite diabetes-friendly toppings.

Diabetes-Friendly Tips

• Choose rolled oats rather than instant oats for a slower release of carbohydrates.
• Pair your pancakes with protein-rich toppings like Greek yoghurt or natural nut butter to help keep you fuller for longer.
• Fresh berries are a great topping, providing fibre and antioxidants with less sugar than many other fruits.
• Skip honey and sweetened syrups to reduce added sugars.
• Add chia seeds or ground flaxseed for extra fibre and healthy fats.

Emma and Kavita, from our Sydney team, tried out this Low GI Rolled Oats Pancakes recipe beforehand. Check it out below! Emma recommends adding in chia seeds to the mixture for some added Omega 3 and topping with some shaved coconut, whilst Kavita topped her pancakes with a drizzle of honey and some blueberries on the side.

1. Can I freeze these Low GI Rolled Oats Pancakes?
Yes. Store them in the fridge for up to 3 days or freeze for up to 2 months.

2. Can I use plant-based milk?
Absolutely. Unsweetened almond, soy or oat milk all work well.

3. Are oats good for people managing diabetes?
Yes. Rolled oats are rich in soluble fibre, which may help support steadier blood glucose levels when enjoyed as part of a balanced meal.

4. Can I make these gluten-free?
Yes, simply use certified gluten-free rolled oats if needed.

5. What are the best toppings?
Fresh berries, Greek yoghurt, natural peanut or almond butter, chopped nuts and unsweetened coconut flakes are all delicious, diabetes-friendly choices.