Two breakfast favorites come together in harmony with fresh fruits and your favorite syrup. Yummilicious!

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  • Preparation Time

    12 hours
  • Cooking Time

    20 minutes
  • Difficulty Rating

  • Serves



  1. 3 cups / 720 ml milk, preferably organic pastured or vegan
  2. 1 cup / 150 g steel-cut/whole oats, uncooked
  3. 3 eggs, preferably organic omega-3 or pastured, well beaten or 1½ Tbsp. flour-based egg-replacer whisked with 6 Tbsp. water
  4. ¼ cup / 30 g quinoa flour, lightly toasted
  5. Dash of salt
  6. 1½ tsp. / 7½ g baking powder, aluminum-free
  7. 1 Tbsp. / 15 ml macadamia nut oil or organic canola or low-erucic rapeseed oil
  8. 2 cups / 330 g berries, preferably organic
  9. 1 tsp. / 5 ml Stevia or monk fruit sweetener
  10. Your choice of syrup (optional)
  11. Butter or vegan buttery spread (optional)


  1. Sprinkle the liquid sweetener on the berries, and let steep.
  2. In a large bowl, stir the milk into the oats; steep the oats in milk for 12 hours.
  3. When the oats are soft, mix in the eggs/replacer with the quinoa flour, oil, salt, and baking powder.
  4. Heat a griddle, brushed lightly with oil, over medium-high heat.
  5. Pour half a cup of batter on the center of the griddle. Cook until air bubbles appear.
  6. Flip the pancake and cook for about a minute more.
  7. Serve with fresh berries.
Top with butter or buttery spread (1 tsp. / 5 g = 1 fat serving) and/or syrup (1 Tbsp. / 15 ml = 1 carb serving), if desired. Serving Size: ֲ1 pancake Exchanges per Serving: 1 Carb, 1 Protein

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Comments 158

  1. What I’m having a hard time understanding is the carb count. Looking on the back of my oats for 1/4 cup of steel oats the carbohydrates were 23 grams, to me this would not be a good. I thought these recipes were low in carbohydrates..

  2. I just joined yesterday and I have not stopped reading . Im not sure I will be able to stay with the group, because of the cost. I have a very low income,and very high medical bills. Almost all of the ingredients the recipes and menus are very costly. And then the cost of staying in the club will be my downfall. I have read all the comments and answers and still this will be costly. I dont know how long I can stay in the club. I will take one week at a time and see how it goes. I will also take what Ive learned from all of this and hopefully it will help me achieve my goal.

    • Hi, MaddMimi, and welcome. You don’t have to bother with expensive ingredients. I suggest you use the personal version of our Menu Planner menu-building application (the right-most option here: so that you can select the foods that work for you and your budget. In the food lists provided there, you will be guided by our color-coding system wherein the healthiest foods are in the lighter shades of blue.

  3. I’m new to the trimdown club and still trying to figure out what everything means. Is there a way to save a Recipe as a “favorite” to my own profile? Also, I don’t drink cow’s milk and cannot have any nut milks such as almond; is rice, soy or coconut milk a suitable substitute in this and other recipes?

    • Hi, Denise. If the recipes are listed in the Menu Planner, you can click on the heart in the selection area (to the right of the “Snacks” option). If the recipe has not yet made it into the application, I suggest saving them in your web browser favorites or bookmarks area. With regard to milks, yes, those are absolutely fine.

    • Hi, JohnWillie. The following are some popular items:
      •Fresh and dried fruit
      •Cut raw vegetables
      •Oven-baked vegetable chips
      •Nuts and seeds
      •Trail mix combinations of nuts, seeds, and dried fruit
      •Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
      •Whole grain or Paleo crackers plus any of the above
      •Hard-boiled eggs
      •Sliced or string cheese
      •Cottage cheese
      •Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
      •Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
      •Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
      •Edamame or other legume/pulse snacks
      •Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
      •Canned beans
      •Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
      •Homemade whole-food muffins or bars
      •Popped grains, i.e. organic popcorn, sorghum, quinoa

  4. Hi,
    I just joined and can’t figure out how to down load the free food list and drinks. I finished all my personal list and printed the personal menu.
    My husband is 5 foot 9 inches and 263 pounds and I’m trying to put him on the same plan. How do I adjust my menu to keep us on the same plan. Thanks for your help

    • Hi, Susan. You can see the “free” food list by entering the personal version of the Menu Planner application – enter through “Apps” above, select “Menu Planner,” then the right-most option. You will see buttons for the various major food groups near the top, with “Free” items being at the far right. Beverages are covered in the FAQs that are visible when you scroll down on the page of your finished menu.
      As for your husband, he needs about 10-20% more food than you, depending on how physically active he is. It’s great that you will be doing this together!

        • Hi, Carol. You can have two profiles with tracking, but we would recommend only building a menu with one of them, so that you end up eating the same foods at the same times. Other than adding an account, all you would need is to let me know the age, height, weight, and general physical activity level of the second person, and I will tell you the difference in amounts that each of you needs.

  5. I just joined the Trim down club yesterday. My wife would like to eat similar meals as mine using my menu, however, we do not know how to modify her proportions for her height and weight and weight loss goals. Do you have any suggestions for us?

      • I have also been trying to modify my menu for my husband, who is 59, 6’0″, and normally healthy, but has to have aortic valve replacement in a couple of weeks. Right now he is about 15-20 lbs overweight due to inability to exercise as before, (about 6 months ago), and fluid retention. I am gluten free, he is not.

        • Hi, runaroundsue. Hopefully your husband is being followed by a health care provider familiar with his case. He needs about 10% more food than you, but he needs to be sure to limit sodium intake. If he can focus on getting plenty of fruits and vegetables (especially deep green leafy vegetables), that would be very supportive. Any physical activity would be greatly advantageous, but he should check with his physician first.

  6. Hi, Chris0412. The “Fewer Servings” phrase is actually a link that will take you to a dialog box that will allow you to select a smaller version of the recipe, with adjusted ingredient amounts. You can use this to make the reduction you seek, or use this guide –
    To observe your allotted portions, click on “Exchange view” in the toolbar above your finished menu. These exchanges relate to this –

  7. Reviewing my first weeks menues?. What does it mean 8 ‘fewer’ servings. Fewer???
    Why are the recipes for 8 oat pancakes when I am allowed only one I presume?? I am cooking for one not a family. All the recipes seem to be like this. This is not helpful, practical or feasible – I seem to be struggling and I haven’t started yet. Can I be told in simple terms how many portions of carbs, proteins etc. a day I am allowed? So I can work it out my self it’s got to be easier than these complicated recipes for 8 people or more!!!

  8. Hi, bavirtue. We updated the preparation time – thanks for the reminder. As for canola oil, it is considered a good oil if it is organic and low in erucic acid, and is particularly useful for people who want a taste-neutral option.

  9. To get he ingredients as listed would cost a small fortune. Unless you had pancakes every day until the ingredients were used up, many of them would spoil. What about using ingredients which most people have on hand instead of the stuff available only in a special market?

  10. Hi, sineadfculhane. Exchanges are building blocks for meals, each representing a certain amount of carbohydrate, protein, and/or fat. Our system is based on the one designed by the American Diabetic Association, and are approximately as follows:
    Carb = 15 grams of carbohydrate + up to 3 grams of protein
    Protein = 7 grams of protein + up to 5 grams of fat
    Fat = 5 grams of fat
    Fruit = 15 grams of carbohydrate
    Vegetable = up to 5 grams of carbohydrate + up to 2 grams of protein
    Sweet = up to 15 grams of carbohydrate + up to 5 grams of fat
    Free = up to 5 grams of carbohydrate or 2 grams of protein or 2 grams of fat

  11. Hi, gphj, and welcome. All you’re missing is that there’s no pressure to get the expensive ingredients – they are featured as an ideal, but as long as what you use is unrefined and unprocessed, you’ll already be benefiting. 🙂

  12. Wow! This is great! I have read all of the posts and all of my questions have been answered! Now I just have to make them! I love the idea that I can freeze the extras for a quick morning breakfast!

  13. The batter was very runny and I had to cook them much longer than the recipe suggests, but the flavor was good. I use almond milk. Would cow’s milk make them less runny? Or should I use less milk? Anyway, I skipped the stevia and the syrup since I find berries to be sweet enough for me. My husband used syrup and enjoyed them.

  14. Hi, Tinyboo. You can substitute any wholemeal flour for the quinoa – no worries. As for the baking powder, it will say on the label if it is aluminum-free, and you can look in the ingredients list to be sure aluminum is not listed. A nut butter is like peanut butter or almond butter.
    You don’t have to use anything with which you are unfamiliar or that you can’t get easily. The advantage of the Menu Planner application is that you can choose what will go into your menu.
    As for the recipes, as long as you use relatively unrefined whole foods, you’ll be fine.

  15. Hello Sharon, just a note to say that here, in the Lake District UK, it is impossible to get half of the above ingredients. At the risk of sounding ridiculous, what can I substitute quinoa flour for, and how on earth do I know if my baking powder is aluminium free. Forgive me, I’ve just bought into Trim Down Club after 30 years of yo-yo dieting and what do you mean by a nut spread? Can you help, please?

  16. Hi, ghmedwid. It is best to steep them in the refrigerator to avoid having the milk go bad. I’m sorry to read of your experience with the recipe. Yes, the recipe has been checked and tried, but sometimes these foods are sensitive to immediate temperature and humidity factors – for example, the same bread recipe may require an additional 33% more flour depending on the outside weather.

  17. When “steeping” the oats in the milk for 12 hours – is this left at room temperature or put in the fridge? Our batter was really just liquid and we had to add a lot of flour to thicken. Also, are all the measurements of ingredients listed correct? Seems to be too much liquid to the amount of dry. Help!

  18. Hi, I dont know the following and I think there are some other things in the recipe I am not used or know of what can I replace them with or can I leave them out.

    1. macadamia nut oil or organic canola or low-erucic rapeseed oil
    2. quinoa flour

  19. Hi, JBirch. You don’t have to use unfamiliar ingredients. Substituting with similar items that you know can work just fine – for example, regular instead of quinoa flour in this particular recipe, along with regular eggs, milk, etc. We do encourage you to try to use unrefined products as much as possible, though.
    We also encourage you to gradually learn more about and perhaps try the newer ingredients – we have many articles about them. The fact that they are less known is part of their advantage here – they are less mass-produced and therefore less manipulated, and so are more nutritious and supportive of healthy weight management.
    However, even without them you can definitely benefit from this program.

  20. Hi, SydellWaxman, and welcome. The numbers in the recipes are actually exchanges, and they are the same as those created by the American Diabetic Association: each “carb” = about 15 grams of carbohydrates, with up to 3 grams of protein; each “protein” = about 7 grams of protein, with up to 5 grams of fat; and each “fat” = about 5 grams of fat. According to your measurements, you currently need totals of at least 80 grams each of protein and fat, and just over twice that of carbohydrates. This can be divided up among foods in various ways – a common simple example would be about 10-11 each of carb, protein, and fat exchanges.

  21. Hi, marinerparent. Spread the flour out over a clean, dry non-stick baking sheet, and put in an oven set to broil. Every few minutes, stir the flour to get even toasting. Remove from the oven with most of the flour is golden brown (without burn spots anywhere!).

  22. Hi, AreuaHoosier. Don’t worry about the “fancy” stuff. Just make sure the ingredients you buy are as unrefined and unprocessed as possible, and you’ll be fine. As for simple foods, most of those don’t require a recipe, so you don’t have to worry about those.
    If you want simple recipes, you can type “Simple,” “Basic,” “Classic,” or “Homemade” in the SEARCH box on the Recipe page, and it will pull some up for you. Again, you don’t need to get expensive ingredients, just do the best you can.

  23. I don’t have the money for all this fancy stuff. I don’t know what half of it is. Don’t you have any simple food. Chicken plain and a vegetable. Maybe an apple to snack on. I just want to know what to eat and when. Not all this fancy stuff.

  24. Hi, marlene1glen2. “Vegan” means completely vegetarian – no part of it comes from an animal. You can definitely make your own quinoa flour by grinding quinoa seeds into a fine powder with a food processor or even coffee been grinder or food chopper with an “S” blade. Stevia is a natural sweetener with no carbohydrates or caloric value. You can read more about it here:

  25. Please, would you tell me how to make Stevia Syrup, as I can not find it here or in other areas around me.
    I love all the recipes, and am slowly building my supply cupboard with all the ingredients called for in each of the recipes.
    I’m not doing very well at keeping with the eating plan because I don’t have enough of the ingredients, and don’t have the money to buy some of them. You see, my husbanb and I are retired, and on afixed income. However, I am keeping on, keeping on.
    Thank you for everything.
    Barb R.

  26. Yes, the recipe is missing adding the oats to the flour mixture……I added the egg to the wet oats, mixed the flour, baking powder and salt, and added the dry ingredients to the wet. They need thorough cooking. I did not use the stevia at all, just the fruit, and a tsp of syrup. Very tasty!

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