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    You are in: Home / Recipes / South Beach Oatmeal Pancake Recipe
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    South Beach Oatmeal Pancake

    South Beach Oatmeal Pancake. Photo by bub1150

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    Total Time:

    Prep Time:

    Cook Time:

    10 mins

    5 mins

    5 mins

    TheDancingCook's Note:

    This big pancake can be eaten during Phase II of the diet and is very filling. You can use a low sugar syrup if you would like; I prefer it with just a few spritzes of trans free margarine spray and a few sprinkles of Splenda. This recipe is courtesy of The South Beach Diet book.

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    Units: US | Metric


    1. 1
      In a blender or a food processor, blend together all ingredients until smooth.
    2. 2
      Spray a medium sized skillet with cooking spray and set heat to medium.
    3. 3
      Add the pancake batter to skillet and cook until sides are lightly browned.
    4. 4
      Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.

    Ratings & Reviews:

    • on November 08, 2009


      Great recipe for South Beach, but these pancakes tend to be very dense. I amended the recipe for light, fluffy pancakes which won't leave you missing the 'real' pancake experience. Here's how: Mix everything BUT 3 eggs white in a small food processor. (Can use a blender, but the mix is too thick and doesn't blend well. If you use a blender, add about 1/4 cup 1% or skim milk to loosen it.) Add a packet of Splenda to sweeten the mix. Put the oatmeal mixture into a mixing bowl. Beat the remaining 3 egg whites to soft peaks, add a packet of Splenda, then beat just until the whites firm up to hard peaks. Take 1/4 to 1/3 of the beaten whites and mix it into the oatmeal mixture to loosen it. (Adding it all will deflate the whites.) Then gently fold in the remaining beaten egg whites. Cook as usual, and you have delicious, light, airy pancakes without the carbs! For a 'syrup', I put fresh or frozen fruit (Phase 2-friendly) into a small saucepan over medium-low heat. Sprinkle on one packet of Splenda and heat so it releases juices, usually mashing the fruit a bit to extract more. Heat until the juices thicken and keep warm until pancakes are done. For an added touch of richness, I'll add a small dollop of butter to melt into the fruit at the end. And it's easy to play with this 'syrup'. With blueberries, add some grated lemon peel. With peaches, add a little orange peel. Have fun with different flavors and enjoy some good-for-you, 'decadent' pancakes!

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    • on July 02, 2008


      I totally dig this pancake! It keeps me full until lunchtime, which is really important for me. I definitely recommend starting out with the original recipe, and then tweaking it to your liking. My latest variation on this is: 1/2 cup of egg beaters, 1/4 cup low fat cottage cheese, 1/2 cup old-fashioned oatmeal, 2 tsp. vanilla extract, 1 tsp. maple flavoring, 1 tsp of cinnamon, and 2 tsp. of splenda, and a handful of blueberries tossed in.

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    • on January 28, 2014


      I love, love, love these pancakes. I have them once or twice a week. I use 2T of Mrs. Butterworth Lite syrup and they are just as good as hubbies real pancakes....maybe even better since he eats those frozen ones from Walmart.

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    Read All Reviews (15)


    Nutritional Facts for South Beach Oatmeal Pancake

    Serving Size: 1 (117 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 143.7
    Calories from Fat 20
    Total Fat 2.2 g
    Saturated Fat 0.5 g
    Cholesterol 2.8 mg
    Sodium 204.2 mg
    Total Carbohydrate 15.9 g
    Dietary Fiber 2.2 g
    Sugars 2.0 g
    Protein 13.2 g

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