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Home » Recipes » Breakfast

Butternut Squash Maple Oat Pancakes {GF, Low Cal}

Published: Oct 29, 2018 · Modified: Sep 10, 2019 by Megan

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Thick, fluffy whole grain Butternut Squash Maple Oat Pancakes made with simple ingredients. Great for a weekend breakfast or easy fall meal prep. Gluten Free + Low Calorie

Thick, fluffy whole grain Butternut Squash Maple Oat Pancakes made with simple ingredients. Great for a weekend breakfast or easy fall meal prep.

There's a woman who shows up to my cycle class every week. Monday morning 5:15 a.m. she's ready to go. Now there's several other women who show up to my class every week too, but this one is extraordinary. A few months ago, the mic wasn't so I asked the class to move the front of the room.

This woman who is overweight told me she didn't want to be in the front because she was too big. I told her that I used to be 200 pounds and understood her fear, but that she had to push beyond her fears if she wanted to reach her goals. Reluctantly, she sat in the front of the room.

Whole grain butternut squash maple oat pancakes. Healthy and easy to meal prep!

After class, she asked me my secret to losing weight and keeping it off. I told her CONSISTENCY. After that, she showed up week after week working hard. Then last week she told me she was down 30 pounds and didn't have to stop during class to take breaks. You go girl!

The message for you on this Monday is stay consistent. Results are gradual and come from building habits. Whether it's working out or meal prepping butternut squash maple oat pancakes (oh hey lovelies!), stick with the course and keep your mind on the goal.

Thick, fluffy butternut squash maple oat pancakes! Gluten free and delicious.

Butternut Squash Maple Oat Pancakes are made with whole grains and truly are they fluffiest pancakes I've ever made. Thick and incredibly filling with just one or two.

For the recipe, I used canned pureed butternut squash but pumpkin works too. I found the canned butternut squash nearly the soups at my store. You can also roast your own butternut squash then puree it in a blender.

Butternut squash maple oat pancakes are low in sugar and a great weight loss breakfast.

I used pure maple syrup to sweeten the batter. I prefer maple syrup instead of low calorie sweeteners as they are sweeter than the real stuff and mess with your hormones. Something I teach in my 14 day sugar challenge.

P.S. if you're not on the waitlist for the next sugar challenge, get your name on it and I'll email you when the next challenge starts. 

Now let's whip up some hearty and nutritious butternut squash maple oat pancakes and be CONSISTENT together! Meal plan subscribers, these will be coming to your plans soon. YUM YUM!

Whole grain butternut squash maple oat pancakes. Healthy and easy to meal prep!

Butternut Squash Maple Oat Pancakes

Megan Olson
Thick, fluffy whole grain Butternut Squash Maple Oat Pancakes made with simple ingredients. Great for a weekend breakfast or easy fall meal prep. Gluten Free + Low Calorie
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Total Time 20 minutes mins
Course Breakfast
Cuisine American
Servings 5 pancakes
Calories 123 kcal

Ingredients
 
 

  • 2/3 cup Gluten Free Oat Flour
  • 2 large eggs or 2 flax eggs for vegan
  • 1/2 cup butternut squash puree or pumpkin puree
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons maple syrup pure
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking soda

Instructions
 

  • Heat a large nonstick electric skillet to medium heat. Add all ingredients to a food processor or blender. Blend on high until smooth.
  • Pour 1/4 cup of the batter into the skillet. 1/4 cup equals 1 pancake. Cook the pancake 4-5 minutes until bubbles appear then flip and cook another 2 minutes on the other side. These pancakes are thicker than other pancakes so they do take longer to cook. 
  • Serve pancakes immediately. Refrigerate up to 1 week or freeze up to 2 months.

Notes

  • My Amazon shop has more products similar to those used for this recipe and that I recommend to my nutrition clients.

Nutrition

Serving: 1pancakeCalories: 123kcalCarbohydrates: 17gProtein: 5gFat: 3gCholesterol: 74mgSodium: 153mgPotassium: 154mgFiber: 1gSugar: 5gVitamin A: 1595IUVitamin C: 3mgCalcium: 35mgIron: 1.1mg
Tried this Recipe? Let me know!Let us know how it was!

What I Used For The Recipe

                

Thick, fluffy whole grain Butternut Squash Maple Oat Pancakes made with simple ingredients. Great for a weekend breakfast or easy fall meal prep. Gluten Free + Low Calorie

Thick, fluffy whole grain Butternut Squash Maple Oat Pancakes made with simple ingredients. Great for a weekend breakfast or easy fall meal prep. Gluten Free + Low Calorie

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    5 from 2 votes

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  1. Christi says

    May 02, 2018 at 5:42 am

    I had a bumper crop of butternut squash last season. Still trying to finish it off. I've made these twice and I LOVE them. Thanks for sharing the recipe!

    Reply
    • Megan says

      May 02, 2018 at 2:50 pm

      So glad to hear that!

      Reply
  2. Amy says

    January 10, 2017 at 6:40 am

    Thank you for this recipe! I have been on the search for wholesome pancake breakfasts for my little people and these were outstanding!

    Reply
  3. Beth @ Sublimely Fit says

    October 11, 2015 at 4:44 am

    Oh my goodness, Megan, these sound amazing! I never would have thought to put butternut squash in a pancake, but I love butternut squash in everything else, so it definitely makes sense. Can't wait to try making these!!

    Reply
    • Megan says

      October 11, 2015 at 6:30 am

      So glad you're excited about them as much as I am. I love everything butternut squash. Pumpkin gets all the fun, but butternut is where it's at!

      Reply
  4. Katie @ katiesfitscript says

    October 10, 2015 at 11:35 am

    This recipe looks to die for!!! I can't wait to try it out!!!

    Reply
    • Megan says

      October 10, 2015 at 11:58 am

      Hope you love it Katie! It's divine. Had my last one this morning.

      Reply
  5. jill conyers says

    October 10, 2015 at 12:56 am

    I'm pancake obsessed. Pinned this deliciousness for menu planning. Have a wonderful weekend Megan!

    Reply
    • Megan says

      October 10, 2015 at 11:59 am

      They're such an easy way to pack in more veggies or fruit into your diet along with whole grains. Hope you are well my friend!

      Reply
  6. Daisy @ Fit Wanderlust Runner says

    October 09, 2015 at 1:38 pm

    Megan I am so sorry you have to go through this. You are a strong woman and have no doubt you will get through ALL of this! As a health care professional I am horrible at taking care of myself. Crazy right? I don't like going to doctors and fixing small ailments is something I need to be more proactive on. If you ever need someone to vent to, you have my email girl! Don't hesitate! 😉

    Reply
    • Megan says

      October 09, 2015 at 3:13 pm

      Oh, it's ok Daisy. Like I said, it could always be a lot worst. I'm optimistic it's all getting figured out and while it's not as fast as I'd like it to be happening, it is progressing in the right direction. I also believe all these things have happened to me for a reason and I will do something good with all this bad to help others. 🙂

      Reply
  7. Lisa @ Lisa the Vegetarian says

    October 09, 2015 at 11:36 am

    Thanks for sharing the struggles you're going through right now. Stay strong!

    Reply
    • Megan says

      October 09, 2015 at 3:12 pm

      Thank you Lisa!

      Reply
  8. Laura @ Sprint 2 the Table says

    October 09, 2015 at 9:34 am

    How have I never made butternut pancakes before?! These look awesome.

    Crossing fingers for you!

    Reply
    • Megan says

      October 09, 2015 at 3:12 pm

      I do not know. You are the one person I would have expected would have beat me to this deliciousness!

      Reply
  9. Sam @ PancakeWarriors says

    October 09, 2015 at 9:18 am

    You know I'm a pancake girl. And you better believe Dave and I will be devouring these soon. I love butternut squash, it's so versatile and is just a great with savory and sweet dishes. I know you will recover from all these surgeries and rehab a stronger, more resilient woman! You deserve the best, and taking care of your health and body is #1! Have a wonderful weekend!

    Reply
    • Megan says

      October 09, 2015 at 3:11 pm

      Thanks friend! I'm optimistic things are getting addressed. Hope you and Dave have a good weekend!

      Reply
  10. Ashley @ A Lady Goes West says

    October 09, 2015 at 6:16 am

    Megan! You are a strong woman, and you can get through these health setbacks! Yes you can. And at least you've got delicious food around to do so? Loving the sound of these pancakes, lady. Hope your day goes well! 🙂

    Reply
    • Megan says

      October 09, 2015 at 3:09 pm

      I'm optimistic things are moving in the right direction, just not as fast as I'd like. Have a good weekend Ashley!

      Reply
  11. Kate @KateMovingForward says

    October 09, 2015 at 6:03 am

    Hey girl! First time reader from Fitness Friday. 🙂 Wow, I feel so bad for you--what a week! The good news is that the rest of your year will only go up from here! Those pancakes look A-mazing! Pinning to make soon!

    Reply
    • Megan says

      October 09, 2015 at 3:08 pm

      I've had an ongoing battle with health issues, but they're getting addressed on at a time! Hope you get a chance to try the pancakes soon!

      Reply
  12. rachel @ athleticavocado says

    October 09, 2015 at 5:12 am

    i have never thought to put butternut squash in place of pumpkin for pancakes! ill need to try that soon because these look delicious 🙂

    Reply
    • Megan says

      October 09, 2015 at 3:08 pm

      You really need to try it. They made for some really good pancakes!

      Reply
  13. Carrie says

    October 09, 2015 at 4:41 am

    Megan, I am so sorry for all your health issues!! I want to assure you that a septoplasty (surgery to correct your deviated septum) is not bad at all. I had a crooked nose I had hated all my life and had it fixed at age 25 (13 yrs ago). I never had sinus infections before, so my surgery was mostly cosmetic. I definitely noticed an improvement in my breathing after the surgery, though! As a runner and exercise nut, this was great! The recovery was not bad at all; I switched to ibuprofen the second day (no heavy pain mess). The bruising was bad and I looked like a boxer with a splint on my nose and black eyes for a few days! Be prepared to not be comfortable hanging your head down for many months (down dog will give you pressure in your face). Hope all goes well!
    Carrie

    Reply
    • Megan says

      October 09, 2015 at 3:07 pm

      Thank you for telling me it's not that bad! I can't tell you how happy I am to hear that. They told me I would have any bruising or black eyes as they are not breaking my nose. I wasn't going to do it if they altered my nose cosmetically because I actually do like the shape of my nose & don't want anything messing it up. Good thing I'm not upside down too much! And no worries on the health issue I'm optimistic I'm getting things figured out one thing at a time!

      Reply
  14. Michele @ Paleo Running Momma says

    October 09, 2015 at 2:30 am

    So simple and I love how squash adds creaminess to pancakes. I made acorn squash pancakes last year and I need to make them again ASAP 🙂

    Reply
    • Megan says

      October 09, 2015 at 3:04 pm

      I need to try your acorn version. I don't cook with that one enough!

      Reply

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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