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Start your morning with these protein-packed, healthy oatmeal tofu pancakes. Gluten-free and flourless, these pancakes are made with tofu as the main ingredient which is the secret to making them fluffy and tender. The best part? It can also be made in under 5 minutes in the blender!
I feel obligated to use tofu in my baking—must be bc it’s such a staple in my Korean household. Out of flour and milk? No problem! Out of tofu? OMG this quarantine is going to kill us all~~🤣
Therefore I HAD to try incorporating some tofu into my usual pancake batters recipe. And it's been lifechanging.
First, the texture of these pancakes is unbelievably fluffy! It's ridiculous considering that these are made without flour. Here are the ingredients used to make these blender tofu pancakes!
Ingredients for Flourless Blender Tofu Pancakes (and how healthy they are)
- Tofu - high in protein and nutrient-dense, tofu contains minerals such as calcium, manganese, selenium, zinc, as well as B vitamins. It’s also a “complete protein” because it contains all 9 of the essential amino acids your body needs. A ½ cup serving of firm tofu provides around 8 grams of protein. Definitely a keeper. NOTE: I’ve tried using firm tofu and extra firm tofu, and found that the extra-firm needed a little bit more water. Feel free to add more water if you find that your batter comes out too thick. Also, use Silken Firm Tofu for the best, fluffiest result. Silken Tofu- (firm) like this one
- Oats - I hated oats while growing up but it seems that was only because I never knew how to eat them properly! Associated with heart health, lowered cholesterol, blood sugar, obesity and digestive health, oats can be cooked like porridge, soaked in yogurt and nutmilk overnight, blended into oat-milk, added to cookies for a great chew, as well as made into pancakes.
- Greek Yogurt – Greek yogurt is an ingredient that I use to lighten up my cake, muffins and quick bread recipes. I often use it instead of sour cream when I bake because Greek yogurt is higher in protein and nutrients. I like using the fa*ge brand because of its thicker consistency, but I’ve found that other brand work just as well in my recipes. I’d recommend using full fat or 2% fat to make the cakes extra tender. NOTE: A plant-based or non-dairy yogurt (like coconut yogurt) could be used instead of Greek yogurt. The only problem with that would be that non-dairy yogurts tend to have more liquid. So if substituting, I’d suggest that you only add half of the dairy-free kind.
- Apple Cider Vinegar - Bright, acidic and apple flavored, I use apple cider vinegar in baking activate baking soda, which is a leavening agent that relies on acidic conditions to produce the rising effect we want to see in our baked goods. If you didn’t have apple cider vinegar you could easily substitute it with a neutral flavored vinegar such as white or rice vinegar. You could also use lemon juice instead. Your pick!
More Tofu Recipes (HERE)
Savory Tofu Dango Stuffed with Vegan Impossible Meat Filling
How to Make Tofu Mochi Using a Mochi Maker
Healthy Japanese Cotton Cheesecake made with Greek Yogurt
No Knead, No Yeast Japanese Tofu Steamed Buns Recipe with Red Bean Paste Filling
Healthy Tofu Mantou (Chinese Style Yeasted Steamed Bread)
High Protein White Bread Recipe Made Using Silken Tofu
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How to Make Tofu Mochi Donuts, BAKED
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Healthy Tofu Glutinous Rice Balls Recipe (a.k.a Tofu Dango, Tang Yuan)
How to Make Japanese Souffle Cheesecake with Tofu
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Vegan Tofu Protein Balls (Healthy No Bake Energy Bites Recipe)
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Flourless Pancakes - Extra Fluffy Pancakes made with Tofu (Tofu Pancakes)
How to Make
Fluffy Tofu Pancakes
STEP 1
Blend all ingredients in a blender or food processor until smooth, OR if you don’t want to use a food processor, you can also make this using fork-mashed tofu and oat FLOUR, which can be made by blending old fashioned or quick oats until they turn into powder. In the latter version, the texture isn't as smooth (as in the photos) but still tastes great all the same.
STEP 2
For the best texture, let sit 5-10 minutes for the oat to soften and absorb all the excess moisture
STEP 3
Scoop batter onto a lightly oiled griddle/frying pan
STEP 4
Heat on both sides until lightly brown and hot. Use low-medium heat for the best results
Variations on the Recipe
- Add ¼ cup of blueberries,
- or 2 Tbsp of chocolate chips,
- or maybe even 1 Tbsp of ground flaxseeds to make it even healthier!
More Pancake Recipes (HERE)
Fluffy Almond Butter Pancakes (Healthy, Gluten-Free Recipe)
Homemade Black Sesame Mochi Pancakes Recipe
Easy 4-Ingredient Banana Mochi Pancakes Recipe your Whole Family Will Love
Flourless Zucchini Pancakes (Made in the Blender)
Final Tips
- Use batter right away after prep. They will deflate over time, so I've found that you don’t want the batter sitting out on the counter for too long.
- If you want to make these pancakes without using the blender, you can finely mash the tofu with your fork and use oat flour instead.
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Flourless Blender Tofu Pancakes
All Purpose Veggies
Surprisingly fluffy and tender, these protein-packed and healthy tofu breakfast pancakes are all made in the blender and only takes minutes to make!
Makes 5 medium-sized pancakes
4.74 from 15 votes
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Prep Time 15 minutes mins
Cook Time 15 minutes mins
Course Breakfast
Cuisine American
Servings 5
Calories 129 kcal
Ingredients
- 1 cup old fashioned oats or 95 g oat flour *
- ¼ tsp baking powder
- ¼ tsp baking soda
- ¼ tsp salt
- 3 Tbsp granulated sugar of choice**
- ½ cup + 2 Tbsp tightly packed mashed tofu (120g)***
- 1 tsp apple cider vinegar
- 2 Tbsp greek yogurt
- 2 large eggs
- 1 Tbsp light olive oil
- optional: 1-2 Tbsp water, if using extra firm tofu
Instructions
Blend all ingredients in blender or food processor until smooth, then let sit 5-10 minutes for the oat to soften and absorb all the excess moisture
Scoop batter onto a lightly oiled griddle/frying pan, heat on both sides until lightly brown and hot.
Lazy version: if you don’t want to use a food processor, you can also make this using oat flour and fork-mashed tofu. There will be a bit of tofu chunks visible, but tastes great all the same.
Notes
*I used gluten-free old fashioned oats to make them gluten-free, but you can use regular oats
** You can use any granulated or liquid sweetener of your choice, but honey, maple syrup, coconut sugar, date sugar and maple sugars are the less processed, naturally derived sweeteners. For the lower calorie, reduced carb option, use sugar-free sweeteners such as stevia (just be sure to convert according to package instructions as stevia differs by brand).
*** any firm or extra firm tofu works, but for best results use the silken firm tofu
Nutrition
Calories: 129kcalCarbohydrates: 12gProtein: 6gFat: 6gSaturated Fat: 1gCholesterol: 66mgSodium: 222mgPotassium: 126mgFiber: 2gSugar: 1gVitamin A: 95IUCalcium: 44mgIron: 1mg***Net Carbs: 10g
Keyword blender, gluten free, healthy, oatmeal, pancakes, protein, recipe, tofu
Did You Like this Recipe?I'd love to know more about it! Please leave a rating or comment below so I know what to add and which recipes to share with you next!
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Reader Interactions
Comments
Leiisha says
We loved it. I would double the recipe next time as the recipe yielded just enough for one personReply
All Purpose Veggies says
Thanks Leiisha. You're right! The recipe yields 5 smallish pancakes, so it may not be enough for two people.
Reply
Annamarie says
Have you tried this with whole wheat flour? I don't keep oats in the house but I do like the tofu pancake idea. ThanksReply
All Purpose Veggies says
Hey Annamarie, I haven't tried whole wheat, but used all-purpose flour in the past! You'll have to watch out how much flour you use though since in the recipe I work with unground oats. Try about 4/5 cup of flour and omit the water if you like thicker pancakes. Hope this helps!
Reply
Anonymous says
Mine did not riseReply
Lisa says
Very good! I used about 1 1/2 tablespoons of coconut sugar instead of 3 T of regular sugar.Reply
All Purpose Veggies says
Glad you liked them! Thank you
Reply
Angel says
Is there a way to modify this recipe to make it work in a waffle iron? All the low-carb waffle recipes i've found include cheese or almonds, which aren't an option with my family.
Reply
All Purpose Veggies says
Hi Angel, I haven't tried personally, but I think you can use the batter as is as long as you make sure to grease your waffle iron really well to prevent sticking. Let me know how it turns out!
Reply
4.74 from 15 votes (11 ratings without comment)