Eat Well ∼ Move Well

I’m not especially gluten intolerant, but I do like to avoid the insulin spike you get from starchy food with a high glycaemic index, basically flooding your bloodstream with glucose to be inevitably stored as fat for a rainy day

High 70 or above
Medium 56 – 69
Low 55 or less

The glycaemic index of unprocessed oats averages 58 putting it at the lower end of the medium category. Compare this with instant porridge oats which have a whopping 83 glycaemic rating!

Oats are also rich in soluble fibre helping to regulate blood cholesterol. And besides being delicious they are indisputably versatile

Tasty as it is there’s so much more to oats than porridge. Here’s the first of my non-porridge oat recipes. Great for breakfast, lunch, tea and supper: oat hotcakes

oat hotcakes on a dish

Gluten-Free Oatmeal Hotcakes

Gluten free oatmeal hotcakes great at any time of the day
Prep Time 5 mins
Cook Time 10 mins
Course any
Cuisine Worldwide


  • any heavy based pan or skillet


  • 1 cup oat flour oat flour can be made really easily by milling oats in a coffe or spice grinder for a few seconds
  • 1 small pot yoghurt or keffir dairy or vegan, eg soy or coconut
  • 1 egg (optional)
  • 1/2 tsp salt (optional)
  • 1 tsp sugar of stevia (optional)
  • 1 tsp baking powder
  • milk or water dairy or vegan


  • mix all the wet ingredients in a bowl
  • incorporate in the oat flour and other dry ingredients to obtain a creamy consistency
  • rest for five minutes. Oats soak a lot of fluid and the mixture becomes much stiffer. Adjust the consistency to a thick pouring cream by adding more liquid or flour
  • add spoonfuls of the batter to a medium hot skillet greased with a little oil or butter
  • after a 2-3 minutes when the top is partially cooked flip them over and cook for a further minute or so
  • serve them warm or at room temperature with your favourite sweet or savoury sides and toppings


I love these for Sunday brunch with a couple of poached eggs, griddled oyster mushrooms and my homemade "baked" pinto beans with Korean gochujang
Keyword gluten-free, grains, oats, pancakes, vegan option