oatmeal pancakes for insulin resistance

For me pancakes have always been the epitome of comfort. They remind me of Sunday mornings living with my parents as they always made pancakes. As I learnt more about insulin resistance I realised pancakes were not an ideal breakfast for blood sugar control. It took me some time to get the perfect consistency but I’ve managed to come up with amazing oatmeal pancakes for blood sugar control. This breakfast is ideal for women with PCOS with insulin resistance but also anyone who needs to eat a blood sugar balancing diet, such as anyone with pre- diabetes or diabetes.

Sometimes mornings are really tough. I am sure you all can understand this especially if you have kids. Luckily I have learnt that if I spend a few hours a week planning my meals for the week and prep ahead, mornings are much easier… and let’s be honest, I get to sleep 10 minutes later and sometimes those 10 minutes can feel like 10 hours. So these amazing and nutritious pancakes are an easy option as you can even prepare them ahead of time and store them in the fridge.

Since I also have Celiac disease, our kitchen. is a gluten free one. These Gluten Free delicious Oat Pancakes are great for everyone in our house (You can also use this recipe if you are allergic to dairy or eggs)

I hope you and your family enjoy these as much as we do. #reallife



-2 cups rolled oats (gf if celiac or intolerant to gluten)

-2 cups unsweetened almond milk or coconut milk

-½ cup pure almond flour

-1 teaspoon baking soda or 1 teaspoon baking powder

-½ teaspoon ground cinnamon

-½ teaspoon ground nutmeg

-Pinch sea salt

-2 eggs, at room temperature, beaten

-¼ cup melted coconut oil, plus extra for cooking

-1 teaspoon pure vanilla extract


-1 tablespoon nut butter of choice or 1 tablespoon of greek yoghurt

-fruit of choice


1. Mix the oats and almond milk in a large bowl, and set aside for at least 2 hours (up to overnight) to soften the oats.

2. When you are ready to make the pancakes, in a small bowl, stir together the almond flour, baking soda, baking powder, cinnamon, nutmeg, and salt.

3. Whisk the eggs, melted oil, and vanilla into the oat mixture until blended.

4. Stir the dry ingredients into the wet ingredients until just mixed.

5. Put a large skillet over medium heat, and brush the skillet with oil.

6. Pour the batter into the skillet, ¼ cup per pancake, and cook for about 4 minutes, until the edges are firm and the bottoms golden.

7. Flip the pancakes, and cook for about 3 minutes, until the second side is golden and the pancake is cooked through.

8. Repeat with the remaining batter.

Serve 3 pancakes per person.

SERVING TIP: Fresh berries, sliced banana, sliced strawberries or peaches, a dollop of plain greek yogurt,  a tablespoon of nut butter, or a spoonful of applesauce can all enhance these golden pancakes. You can also store leftover pancakes in the refrigerator and enjoy them cold with a layer of almond butter.

For those suffering from insulin resistance it is essential to eat blood sugar balancing meals to get to the root cause of your PCOS. If you want to learn more about PCOS you can sign up for my 10 week PCOS blue print course.

In my course I also provide over 100 recipes that are all blood sugar balancing and will definitely set you up for success.

Don’t forget to follow me on instagram for more recipes and information.

PER SERVING Calories: 353; Carbs: 31g; Glycemic Load: 15; Fiber: 5g; Protein: 9g; Sodium: 499mg; Fat: 23g