Air Fryer Oat Pancakes (Gluten & Dairy-Free)
Danielle Gaffen, MS, RDN, LD
- Last Updated
With only 8 ingredients, this air fryer pancake recipe will spruce up your breakfast in less than 30 minutes! These pancakes are a great gluten- and dairy-free option to satisfy your cravings and start your day on the right foot.
Starting your day off with a comforting pancake can be a messy project; and a lot of pancake recipes might suggest ingredients that you are trying to avoid on your IBD journey.
These air fryer pancakes are a great way to make a fun breakfast free from gluten and dairy. Oat flour and oat milk make great alternatives for you to enjoy IBD-friendly pancakes, and using the air fryer this way is super easy!
Is Oat Flour Better for You than Regular Flour?
Oat flour is made from ground oats, a type of whole cereal grain. Oats contain more protein than the wheat in regular flour. Plus, oat flour has higher amounts of soluble fiber!
Benefits of Oat Flour for Gut Health
A specific type of soluble fiber called beta-glucan helps balance the moisture in your stools and prevent constipation. This type of fiber also helps encourage a more diverse set of microbes in your gut.
Oat Flour Texture
Compared to regular flour, oat flour will create slightly denser pancakes with moisture because it is naturally gluten-free. Gluten is part of what usually makes baked items rise and have an open, fluffy texture. This recipe has lemon and baking powder which help add that airy texture back into your pancakes.
Nutrients in Pancakes for IBD Symptom Support
This recipe offers a couple variations to a traditional pancake recipe to make it an IBD-friendly breakfast choice. Try pancakes in an air fryer for a good source of calcium, iron, and vitamin B12.
Avocado Oil
Avocado Oil is pressed from the pulp of the avocado. It can handle high temperatures above 500ºF. The antioxidants in avocado oil protect against free radicals to help prevent cancer, including colon cancer. Controlling free radicals helps control inflammation and tissue damage.
Oat Milk
Oat Milkis a dairy free option to replace cow’s milk in your pancake batter. Avoiding dairy can help some IBD warriors understand what their trigger foods are. If you don’t have oat milk, unsweetened nut milks work well, too, such as almond or cashew.
Oat Flour
Oat Flourhas a level of protein that helps stabilize digestion, so you feel fuller longer. A special type of soluble fiber called beta-glucan supports healthy bowel movements and has been found to reduce uncomfortable Ulcerative Colitis symptoms.
Does your IBD Journey Include Some Dietary Restrictions?
Explore our special pancake recipe designed to help you live free with IBD, accommodating several dietary needs with ease.
Vegetarian Breakfast
Enjoy these pancakes as a nutritious breakfast or snack that is Beef Free, Chicken Free, and Pork Free. They are even great whether you’re Pescatarian or prefer something Seafood Free.
IBD Trigger Foods
These oat flour pancakes can make life a little easier for people avoiding some common trigger foods. You can have a delicious pancake breakfast that is sugar-free, and unprocessed which can be hard to find, especially with quick-cook affordable frozen breakfast items.
Common Allergens
Choose these pancakes if you’re avoiding common allergens; the recipe is free of nuts, soy, and dairy all at once! They are also legume-free and nightshade-free.
By using this easy recipe for homemade pancakes in an air fryer you guarantee a gluten-free, corn-free, and rice-free breakfast.
Can You Make Pancakes in an Air Fryer?
An air fryer gives your pancakes a nice even cook with a moist inside. For perfect air fryer pancakes, get creative with different toppings such as berries, nuts, yogurt, apple sauce or nut butter. Adding protein or foods with some fat will give you balanced nutrition and keep you full until your next meal.
You can also add dark chocolate chips or cinnamon to the batter for more flavor. When choosing dark chocolate chips, opt for brands that avoid using emulsifiers like soy lecithin, which are commonly added. For those requiring dairy-free options, make sure to select chocolate chips that cater to this need. Options like Hu Brand baking gems, Nestle Toll House Brand Allergen Free Dark Chocolate Morsels, or Enjoy Life Brand Dark Chocolate Morsels offer suitable choices that align with these needs.
How to Make Gluten-Free Air Fryer Pancakes
The following recipe and nutritional information are based on enjoying a meal with 3 small pancakes.
Get your air fryer ready at 360ºF. Coat three ramekins (3-½ inch size) with avocado oil. In a medium sized bowl, add the milk and lemon juice. Let sit for 5 minutes.
Stir in the vanilla and egg and set aside. Whisk the dry ingredients together in a large bowl. Add the wet mixture to the dry ingredients. Whisk it until there are no flour lumps left. Let it thicken on its own by letting it sit for a few minutes.
Add about 3 tablespoons of batter to each greased ramekin, dividing evenly. Place all ramekins in the air fryer and bake until cooked through. Use a spatula or butter knife to release the edges. Flip them onto a plate or keep them warm in an oven. Serve with your favorite toppings!
How Long to Cook Pancakes in an Air Fryer
Cook your pancakes in an air fryer at 360ºF until they are cooked through. It typically takes 4-5 minutes for 3-4-inch pancakes at this temperature.
Can You Cook Crispy Pancakes in an Air Fryer?
Yes! Oat milk pancakes get a nice crispy outer layer. The milk browns easily when cooked in the air fryer at 360ºF for 4-5 minutes.
How Do You Heat Pancakes in an Air Fryer?
Reheat your homemade oat flour pancakes at 350ºF for 2-3minutes in the air fryer. You can also pop them in the toaster for similar results!
Make a big batch in advance and freeze them for a great quick breakfast that is not a highly processed food!
Air Fryer Oat Pancakes (Gluten & Dairy-Free)
Equipment
- 1 Air Fryer
Ingredients
- 1 1/2 tsp Avocado Oil for greasing
- 1/2 cup Oat Milk
- 1 tsp Lemon Juice
- 1/2 tsp Vanilla Extract
- 1 large Egg whisked
- 1 cup Oat Flour
- 1 tsp Baking Powder
- 1/8 tsp Sea Salt
Instructions
- Preheat the air fryer to 360ºF (180ºC). Grease ramekin(s) with avocado oil.
- Add the milk and lemon juice to a medium-sized bowl. Let it sit for about five minutes. Then stir in the vanilla and egg. Set aside.
- In a large bowl, whisk the flour, baking powder, and salt.
- Add the wet mixture into the dry and whisk to combine until no flour lumps remain. Allow it to sit for a few minutes to thicken.
- Divide the batter into the ramekin(s), using about three tablespoons per ramekin and place in the air fryer. Bake for four to five minutes, until cooked through. Use a spatula or butter knife to release the edges and place on a plate (or keep warm in the oven). Serve with toppings of choice. Enjoy!
Notes
Refrigerate in an airtight container for up to four days. Pancakes can also be frozen and reheated in the toaster. Serving Size
One serving is three small pancakes. A 3 1/2-inch ramekin dish was used to make each pancake. More Flavor
Add cinnamon and/or dark chocolate chips to the batter. Additional Toppings
Drizzle with pure maple syrup. Top with fresh fruit or nut butter. No Oat Milk
Use unsweetened almond milk or cashew milk.
Nutrition
Take Home Message
These pancakes can help you navigate some common IBD trigger foods by providing helpful fiber and protein. They are quick and easy and great for meal planning breakfast time.
Looking for More IBD-Friendly Breakfast Recipes?
- Easy Almond Flour Chocolate Zucchini Muffins
- Homemade Chicken and Apple Sausage Patties
- Asparagus & Mushroom Frittata
References
- Harvard T.H. Chan School of Public Health. Oats. The Nutrition Source. Published May 22, 2019. https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
- 9 Health Benefits of Eating Oats and Oatmeal. Healthline. Published July 19, 2016. https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#nutrient-rich
- Cao H, Wang C, Li R, Guan X, Huang K, Zhang Y. Influence of sprouted oat flour substitution on the texture and in vitro starch digestibility of wheat bread. Food Chem X. 2022;15:100428. Published 2022 Aug 12. doi:10.1016/j.fochx.2022.100428
- The 14 Best Gluten-Free Flours. Healthline. Published May 30, 2018. https://www.healthline.com/nutrition/gluten-free-flours#TOC_TITLE_HDR_2
- Narula N, Chang NH, Mohammad D, et al. Food processing and risk of inflammatory bowel disease: A systematic review and meta-analysis. Clinical Gastroenterology and Hepatology. 2023;21(10):2483-2495.e1. https://www.sciencedirect.com/science/article/pii/S154235652300071X. doi: 10.1016/j.cgh.2023.01.012.
- Alemany-Cosme E, Sáez-González E, Moret I, Mateos B, Iborra M, Nos P, Sandoval J, Beltrán B. Oxidative Stress in the Pathogenesis of Crohn’s Disease and the Interconnection with Immunological Response, Microbiota, External Environmental Factors, and Epigenetics. Antioxidants. 2021; 10(1):64. https://doi.org/10.3390/antiox10010064
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