Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.

Prep the ingredients for this veggie-packed breakfast dish the night before — and all you need to do is throw it together in a skillet for a brunch that’s done before you even have your first cup of coffee. The eggs are baked in ramekins in a water bath with just a touch of cream for rich, decadent eggs that are tastier (and much easier) than poached eggs. You can substitute simple fried eggs to save time, if you like.

Active time: 40 minutes | Total time: 1 hour

Beet and Kale Potato Hash With Baked Eggs

Ingredients

• 8 oz. (227g) small golden potatoes
• 8-oz. (227g) package roasted beets (or can roast your own the night before)
• 4 cup lacinato kale, leaves torn, center ribs discarded (about 1/2 bunch)
• 4 green onions, chopped
• 4 large eggs
• 1/4 cup (60g) heavy cream
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

The night before, cook the potatoes. Place the potatoes in a microwave-safe dish, add 1/2 cup water, cover, and cook until tender when pierced with a fork, 4–5 minutes. Drain, cut into bite-size pieces, and refrigerate until ready to use. While the potatoes are cooking, cut the beets into 1/2-inch pieces, cover, and refrigerate. Prepare the kale and chop the green onions; store in separate containers.

The next morning, preheat the oven to 350°F (180ºC). Spray four 6-oz. (177ml) oven-safe ramekins or custard dishes with cooking spray. Break 1 egg into each ramekin and sprinkle evenly with a few pinches of salt and pepper. Spoon the cream evenly over the eggs. Place the ramekins in a 13-by-9-inch baking pan and add hot water to a depth of 1 1/2 inches (3.8cm). Bake for 20–25 minutes, or until the whites are just set.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the kale and cook, tossing with tongs, until tender, about 4 minutes. Push the kale to one side of the pan and add the potatoes and beets. Cook, without stirring, until the potatoes begin to brown on the bottom, about 3 minutes. Add the garlic powder, salt, and pepper and toss everything together with a spatula, continuing to cook until the vegetables are heated through, about 4 minutes more. Keep warm.

When the eggs are done, carefully remove the baking dish from the oven. Take the eggs out of the water bath and run a knife around the edges of the ramekins to release the eggs. Divide the hash between 4 plates. Using a large spoon, remove the eggs from the ramekins and place them on top of the hash.

Serves: 4 | Serving Size: 1 cup hash, 1 egg

Nutrition (per serving): Calories: 267; Total Fat: 18g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 221mg; Sodium: 425mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 10g

Nutrition Bonus: Vitamin D: 15%; Iron: 11%; Potassium: 419mg; Vitamin A: 3%; Vitamin C: 44%; Calcium: 12%

Originally published November 2019; Updated May 2026

The post Beet and Kale Potato Hash With Baked Eggs appeared first on MyFitnessPal Blog.

Muesli is a cold porridge of oats, fruit and milk or yogurt that can be eaten immediately, or can be left to soften in the fridge overnight. However, don’t be fooled by this humble dish. Something magical happens while the muesli sits in the fridge over time, turning the oats into a soft, creamy and satisfying breakfast.

Active time: 20 minutes | Total time: 20 minutes

Coconut-Green Apple Muesli

Ingredients

• 1 1/2 cups (368g) plain 0% Greek yogurt
• 1/2 cup (122g) unsweetened coconut milk
• ¼ cup (62g) freshly squeezed orange juice
• 2 tbsp light honey or maple syrup
• ¼ tsp ground cinnamon
• ⅛ tsp kosher salt
• 1 cup (80g) rolled oats
• ½ cup (46g) sliced almonds, roasted and unsalted
• ½ cup (59g) pepitas, roasted and unsalted
• 1/2 cup (21g) shredded unsweetened coconut
• 1 large Granny Smith apple, cored and shredded

Optional garnishes

• Ground cinnamon, for sprinkling
• Honey or maple syrup, for drizzling
• Toasted shredded coconut
• Shredded apple
• Toasted chopped nuts, such as almonds, hazelnuts or walnuts

Directions

In a medium bowl, whisk the yogurt and milk with the orange juice, honey, cinnamon and salt. Fold in the oats, almonds, pepitas, coconut and apple until thoroughly combined. Scrape the muesli into four 1-cup jars with tight-fitting lids. Refrigerate at least 1 hour, preferably overnight.

Eat right out of the jar, garnished with cinnamon, honey, toasted coconut, shredded apple or toasted nuts, if desired.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 426; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 5mg; Sodium: 120mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 20g; Protein 20g

Nutrition Bonus: Potassium: 585 mg; Iron: 17%; Vitamin C: 8%; Calcium: 20%

Originally published February 8, 2020; Updated December 2025

The post Coconut-Green Apple Muesli appeared first on MyFitnessPal Blog.

This lightly sweetened breakfast porridge uses short-grain brown rice, giving it a pleasant nutty bite. Brown rice contains fiber and antioxidants, so it’s a good item to keep in your pantry for this recipe and beyond (1). Top this creamy coconut milk porridge with Greek yogurt for additional protein.

Active time: 5 minutes | Total time: 1 hour

Pressure Cooker Brown Rice Breakfast Porridge

Ingredients

• 1 cup (180g) short-grain brown rice, rinsed
• 1 14-oz. can (440ml) unsweetened light coconut milk
• 3 tbsp (60g) pure maple syrup
• 1/2 tsp salt
• 1 1/2 cup plain nonfat Greek yogurt
• 1/4 cup walnuts, toasted, roughly chopped
• 1 green apple, very thinly sliced
• 1/2 tsp cinnamon

Directions

In the bowl of a pressure cooker, add the brown rice, coconut milk, maple syrup, salt, and 2 cups of water. 

Secure the lid and pressure cook on Manual for 30 minutes at high pressure. Make sure the pressure valve is sealed.

When the cooking program ends, allow the pressure to release naturally for 20 minutes, then move the pressure release valve to venting to release any remaining steam.

Remove the lid and stir the porridge. Scoop into bowls, top with Greek yogurt and garnish with toasted walnuts, and apple. Dust with cinnamon and serve.

Serves: 6 | Serving Size: About 3/4 cup porridge, 1/4 cup Greek yogurt + toppings

Nutrition (per serving): Calories: 257; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 226mg; Carbohydrate: 39g; Dietary Fiber: 3g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Calcium: 9%; Iron: 2%; Potassium: 182mg; Vitamin C: 3%

Originally published February 2021; Updated May 2026

The post Pressure Cooker Brown Rice Breakfast Porridge appeared first on MyFitnessPal Blog.

Calling all savory breakfast fans! Make these easy do-ahead breakfast sausage patties and you’ll wonder why you ever went with the store-bought variety. With a touch of sweetness from maple syrup, a bit of savory sage, and 21 grams of protein per serving, they’re just the thing to fuel your morning. Plus you can freeze the unused patties for future breakfasts.

Pair this with some fruit and whole grain toast for a complete meal.

Active time: 10 minutes | Total time: 20 minutes

Turkey Breakfast Sausage

Ingredients

• 1 lb (454g) ground 85/15 turkey
• 1 tbsp maple syrup
• 1/4 cup parsley, finely chopped
• 1 tbsp ground flaxseeds
• 1 tsp salt
• 1 1/2 tsp ground sage
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp crushed red pepper
• Cooking spray

Directions

In a large bowl, combine the ground turkey, maple syrup, parsley, flaxseeds, salt, sage, garlic powder, black pepper, and crushed red pepper. Stir until combined.

Using a 1/4-cup measuring cup, portion the mixture and form into patties about 1/2-inch thick.

Heat a nonstick skillet over medium heat and lightly coat with cooking spray. Cook the patties for about 3 minutes per side, or until browned, crusty, and no longer pink in the center with an internal temperature of 165°F. Reduce the heat if the patties begin to brown too quickly.

To freeze, arrange the patties on a parchment-lined baking sheet and freeze until solid. Transfer to an airtight container and freeze for up to 3 months. To cook from frozen, heat in a skillet over medium-low heat, turning occasionally, for 10–12 minutes, or until cooked through and the internal temperature reaches 165°F (73°C).

Serves: 4 | Serving Size: 2 patties

Nutrition (per serving): Calories: 272; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 660mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 21g

Nutrition Bonus: Calcium: 3%; Iron: 14%; Potassium: 73mg; Vitamin A: 7%; Vitamin C: 9%

Originally published November 2020; Updated May 2026

The post Turkey Breakfast Sausage appeared first on MyFitnessPal Blog.

Instant oatmeal packets are a godsend for busy mornings, but have you considered crafting your own instant oatmeal jars? By purchasing oatmeal, dried fruit and nuts in bulk, you can make your own version of instant oatmeal, and save money at the same time. Use small mason jars to portion out your meal, or some bags will also do the trick.

Active time: 5 minutes | Total time: 5 minutes

Cranberry Almond Oatmeal Jars

Ingredients

• 1/2 cup (40 grams) uncooked quick oats
• 1/8 tsp salt
• 1/8 tsp cinnamon 
• 1 tbsp dried cranberries (or dried fruit of your choice)
• 1 tbsp slivered almonds (or nuts of your choice)
• 1 cup water

Directions

To make the oatmeal jar, layer the ingredients in the following order: oats, salt, cinnamon, cranberries, and almond slivers. Make as many jars as desired and store in a dry area. If you do not have mason jars, oatmeal packets can also be made using zip-lock bags. Label with the date to help track freshness.

To cook the oatmeal with boiling water, bring 1 cup water to a rolling boil. Pour the water into the oatmeal jar and stir. Let the oatmeal stand for 4–5 minutes to soften, then stir and enjoy.

To cook the oatmeal in the microwave, pour the oatmeal into a microwave-safe container large enough to allow bubbling without spilling, then add 1 cup water. Microwave on power level 7 for 2 minutes.

Serves: 1 | Serving Size: 1 oatmeal jar

Nutrition (per serving): Calories: 226; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 296mg; Carbohydrate: 37g; Dietary Fiber: 6g; Sugar: 8g; Protein: 7g

Nutrition Bonus: Potassium: 213mg; Iron: 11%; Vitamin A: 0%; Vitamin C: 3%; Calcium: 4%

Originally published June 2015; Updated May 2026

The post Cranberry Almond Oatmeal Jars appeared first on MyFitnessPal Blog.

Simple, elegant, and endlessly satisfying — this mashed avocado toast with smoked salmon is the kind of recipe that proves less is more. Creamy avocado, silky salmon, and crisp red onion come together on a slice of hearty whole-grain toast in minutes, delivering a beautiful balance of flavors along with heart-healthy omega-3 fatty acids and a generous dose of protein to start your day strong (1).

Active time: 5 minutes | Total time: 5 minutes

Mashed Avocado Toast With Smoked Salmon

Ingredients

• 1 slice whole-grain toast
• 1/2 avocado (75g), smashed
• 3 oz. (84g) smoked salmon
• 2 slices red onion

Directions

Spread the smashed avocado evenly over the toast. Top with the smoked salmon and red onion slices. Serve immediately.

Serves: 1 | Serving Size: 1 toast

Nutrition (per serving): Calories: 341; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 4g; Cholesterol: 20mg; Sodium: 778mg; Carbohydrate: 28g; Dietary Fiber: 9g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 145%; Iron: 12%; Potassium: 654mg; Vitamin C: 16%; Calcium: 7%

Originally published January 2020; Updated May 2026

The post Mashed Avocado Toast With Smoked Salmon appeared first on MyFitnessPal Blog.

Inspired by a Midwestern Tater Tot dish, this filling breakfast casserole is packed with lean protein and vegetables. If you can’t find sweet potato Tater Tots, then use a large bag of frozen sweet potato or regular hash browns in their place. It’s the perfect dish when you have extra company in town and are looking to feed a big group, while still keeping things light.

Active time: 20 minutes | Total time: 1 hour, 20 minutes

Egg & Sausage Casserole

Ingredients

• Cooking spray
• 8 large eggs
• 1 cup (244g) low-fat milk
• 1/2 cup (123g) plain nonfat Greek yogurt
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2 large garlic cloves, thinly sliced
• 1 pint (500g) cherry tomatoes
• 1 16-oz. (450g) bags frozen kale or spinach, thawed
• 14 oz. (350g) cooked chicken breakfast sausage, chopped
• 1 20-oz. (567g) bag sweet potato Tater Tots
• 1/2 cup (50g) grated gruyere or shredded Parmesan cheese

Directions

Preheat the oven to 400°F (204°C). Arrange the Tater Tots in a single layer on a rimmed baking sheet and bake for 15 minutes, until lightly golden. Remove from the oven and reduce the oven temperature to 350°F (177°C). Grease a 9-by-13-inch baking dish.

While the Tater Tots bake, whisk together the eggs, milk, yogurt, salt, and black pepper in a large bowl until smooth.

Heat the olive oil in a large nonstick skillet over medium heat. Add the tomatoes and cook over medium-low heat, stirring occasionally, until the tomatoes begin to burst, about 10 minutes. Add the garlic and cook until fragrant, about 1 minute.

Squeeze as much liquid as possible out of the thawed kale. Spread the kale in a single layer in the bottom of the prepared baking dish. Top with the breakfast sausage, tomatoes, and par-baked Tater Tots. Pour the egg mixture over the top and sprinkle with the cheese. Use a spatula to gently press the layers down so the egg mixture soaks through. Bake for about 50 minutes, or until the eggs are just set and the top is beginning to brown. Let cool for 10 minutes before serving.

MAKE AHEAD: Assemble the casserole through the layering step, cover tightly with foil, and refrigerate overnight. When ready to bake, remove the foil and proceed with the recipe as directed.

Serves: 8 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 361; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 866mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 13%; Calcium: 17%; Iron: 13%; Potassium: 682mg; Vitamin A: 8%; Vitamin C: 10%

Originally published December 2018; Updated May 2026

The post Egg & Sausage Casserole appeared first on MyFitnessPal Blog.

There are few things more satisfying than a one-vessel recipe. If you’re telling me I can make brownies in one bowl, I’m so in. A one-pot pasta that’s ready in the time it takes the water to boil? This is my heaven. But my forever favorite is the easy sheet pan dinner—minimal effort, maximum reward, and cleanup that means I’m lifting nary a finger.

11 Easy Sheet Pan Recipes for Busy Nights

But not all sheet pan recipes make the cut. Important considerations come into play so that I’m not serving a pan of overcooked (or undercooked) foods, all seasoned the same. There must still be the perfect mix of textures, flavor, and color to create a satisfying sheet pan meal.

I’m proud to report that the following collection hits all the right notes, beginning with an all-time fave—a repeater in my house. So grab your parchment and line those pans, we’ve got an easy night ahead.

This post was last updated on April 13, 2026, to include new insights.

The post 11 Easy Sheet Pan Recipes for Nights You Can’t Deal With Dinner appeared first on Camille Styles.

Whether it’s a busy weekday or a lazy weekend, there’s never a bad time for a warm, comforting breakfast. With an emphasis on the word ‘quick,’ it’s time to lean on the Instant Pot. It’s a convenient kitchen gadget you’ll want in your cooking lineup, if it’s not already there.

Today, we’re using it for oatmeal — hearty, whole-grain bowls ready in 8 minutes of pressure cooking, plus 5 minutes of natural release, while you’re getting ready for work.  (Read: No stirring, burning or standing at the stove!)

The steps are simple: combine liquids and oats, seal the pot, and cook — then serve immediately with your favorite toppings or portion into jars and refrigerate for the entire week.

A few notes: For best results, a low-fat or non-dairy milk works well — high-fat milks like coconut milk may separate during cooking. You’ll also need less liquid than you would on the stovetop — in the Instant Pot, liquid is absorbed rather than evaporated, so go easy to avoid oatmeal soup.

Active time: 10 minutes | Total time: 20 minutes

Pressure Cooker Oats

 Ingredients

• 2 cups (160g) old-fashioned oats
• 2 cups (480g) water, divided
• 2 cups nonfat milk (almond, hemp, coconut and soy also work)
• 1 tbsp chia seeds
• 1 tbsp flaxseeds
• 1 tbsp hemp seeds
• 1/2 tsp salt
• 1 tbsp maple syrup (optional)

Directions
Insert the steamer rack inside the inner pot of your Instant Pot and add 1 cup of water. In a 4-cup heat-safe bowl, combine the oats, remaining 1 cup water, milk, salt, maple syrup, and seeds, and stir to combine.

Place the bowl on top of the steaming rack and secure the lid on the Instant Pot. Set the valve to “sealed” and cook on high pressure for 8 minutes.

After cooking is complete, allow the pressure to release naturally for 5 minutes, then carefully release any remaining pressure by turning the valve to vent using a wooden spoon.

Carefully remove the bowl from the Instant Pot. Serve the oatmeal with your favorite toppings, or allow to cool completely before transferring to airtight containers and refrigerating for up to 5 days.

Serves: 4 | Serving Size: 1 cup

Nutrition (per serving): Calories: 246; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 3g; Cholesterol: 4mg; Sodium: 343g; Carbohydrate: 39g; Dietary Fiber: 6g; Sugar: 10g; Protein: 11g

Nutrition Bonus: Iron 13%; Calcium 19%; Potassium 416mg

Originally published October 2018; Updated May 2026

The post Pressure Cooker Oats appeared first on MyFitnessPal Blog.

Set yourself up for healthy eating throughout the week with this easy make-ahead breakfast. Once baked, store in the refrigerator and simply reheat a piece each morning — 60-90 seconds in the microwave should do it. Then, top with fresh berries and enjoy a hearty, lightly sweetened, whole-grain breakfast. 

Active time: 10 minutes Total time: 55 minutes

Vegan Cinnamon-Apple Baked Oatmeal

Ingredients

• 2 1/2 cups old-fashioned oats
• 2 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp salt
• 2 1/4 cups unsweetened soy milk
• 2 sweet apples, grated and unpeeled (such as Honeycrisp)
• 2 tbsp maple syrup
• 1 1/2 tsp vanilla extract
• 1/2 cup walnuts, chopped
• 2 cups strawberries, sliced
• 1 cup raspberries
• 1 cup blackberries

Directions

Preheat the oven to 375°F (190°C) and lightly coat an 11-by-7-inch glass baking dish with cooking spray.

In a large bowl, combine the oats, cinnamon, baking powder, and salt. Add the soy milk, grated apple, maple syrup, and vanilla extract, and stir until well mixed. Pour the mixture into the prepared baking dish and spread it evenly. Sprinkle the chopped walnuts over the top. Bake for about 35 minutes, or until the oatmeal is set and lightly golden. 

Meanwhile, in a small bowl, gently combine the strawberries, raspberries, and blackberries. Store in an airtight container.

Let stand for 5–10 minutes before cutting into six pieces. Let cool completely, then store each piece in an airtight container for easy transport. 

To reheat, place in the microwave for 60-90 seconds, or until hot. Top cold berry mixture and enjoy.

Serves: 6 | Serving Size: 1 oatmeal piece and 2/3 cup berries

Nutrition (per serving): Calories: 328; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 313mg; Carbohydrate: 50g; Dietary Fiber: 11g; Sugar: 18g; Protein 10g

Nutrition Bonus: Potassium: 511mg; Iron: 15%; Vitamin C: 70%; Calcium: 22%

Originally published June 6, 2020; Updated March 2026

The post Vegan Cinnamon-Apple Baked Oatmeal appeared first on MyFitnessPal Blog.

For a creative spin on pancakes, try this savory Indian-inspired version. Nutritious veggies like cabbage, peas and carrots help you increase your greens consumption, while gluten-free chickpea flour binds the pancakes together.

Active time: 10 minutes | Total time: 55 minutes

Oats Uttapam Pancakes

Ingredients

• 1 cup oat flour
• 1/2 cup (46g) chickpea (gram) flour
• 1/4 tsp asafoetida (hing) powder
• 1/2 tsp baking powder
• 1/2 tsp salt, divided
• 3/4 cup water
• 1/4 cup (28g) grated carrots
• 1 onion, chopped
• 1 medium tomato, chopped
• 1/4 cup (36g) green peas
• 1/4 cup (23g) chopped cabbage
• 1–2 green chilies, minced
• 1/4 tsp black pepper 
• 6 curry leaves, chopped

Directions

Combine the oats, garbanzo flour, asafoetida powder, baking powder, 1/4 tsp salt, and water in a bowl. Mix until a thick, pourable batter forms. Let the batter rest for 30 minutes.

In a separate bowl, combine the carrots, onion, tomato, peas, cabbage, green chilies, black pepper, curry leaves, and 1/4 tsp salt.

Heat a nonstick skillet over low heat. Pour a ladleful of batter into the pan and spread gently into a thick circle. Sprinkle the vegetable mixture evenly over the surface and lightly press the toppings into the batter with the back of a spoon.

Cook until the bottom is crisp and golden brown, about 4-5 minutes. Carefully flip and cook the other side until golden brown and cooked through.

Serve hot.

Serves: 4 | Serving Size: 1 pancake

Nutrition (per serving): Calories: 191; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 394mg; Carbohydrate: 31g; Dietary Fiber: 5g; Sugar: 5g; Protein: 8g

Nutrition Bonus: Calcium: 7%; Iron: 9%; Potassium: 390mg; Vitamin A: 26%; Vitamin C: 61%

Originally published October 24, 2018; Updated June 2026

The post Oats Uttapam Pancakes appeared first on MyFitnessPal Blog.