Gluten-Free Pancake “Muffins”

Alright alright I need to come clean. This is NOT a new recipe...simply a “reshaping” literally of one of my most popular recipes: My gluten-free oatcakes.

Ever since making the oatcakes for the first time 4 years ago, they have maintained their staple-status in my life for a few reasons: 

1) They are simple

Dramatic and frilly as I may appear, I really do like things simple, especially with my foods. If I could, I would probably eat the same 5 meals for the rest of my life for simplicity’s sake, but we all know that’s not the best idea.  


These don’t require any special tools, specialty ingredients {minus the Charcoal which is totally optional} or time-consuming steps.  

2) They are easy to digest {bloat is a bitch I don’t play with}

Good digestion is always a priority for me, especially after having Gastroparesis. Made with gut loving ingredients, not only are they good for you, but they don’t take a lot of “power” to breakdown...which often equates to less gas & bloating.  

Note: Some people can not tolerate flaxseed very well—so if you know you are one of those people, simply skip that step!  

3) They are really freakin yummy.

After making them religiously for a couple years, I whipped them out at Starbucks while studying, as one does, and my dear friend Laura asked to try a piece. I’ll never forget her reaction: she started laughing almost out of disbelief, saying and I quote “it takes like cinnamon cake” 😳😍🤩

     But why muffins?

If it ain’t broke don’t fix it, right? Well…Any of my friend’s will tell you that I have no shame in my oatcake game. I whip them out at coffee shops & girl’s day hangouts alike. But, one day as I was eating my oatcakes, which look like pancakes in my local Starbucks, as one does, I thought, hmmm what if I could make these more portable—Easier to transport and eat gracefully instead of ripping off parts of pancake 🥞 out of a sandwich bag. I looked to my right at a little, adorable old man next to me, who was slowly eating his blueberry streusel muffin and smiled. Yes, it was fate. I was going to turn my oatcakes into mini muffins. 


      Black & White  


So how did I come up with Black & White oatcake muffins? Well, honestly I just jumped on the charcoal train this month and have become a little obsessed with adding a little unexpected color to otherwise predictable foods. Plus, I’m very big into everyday detoxes to combat all the toxic crap we encounter everyday. Charcoal loves toxins—or in other words, it acts as a little toxin magnetic inside the body. But that being said, it’s very very important not to overdue it with charcoal, as too much can cause bathroom troubles! The amount in this recipe is just enough to grab the bad guys in your gut without stoping you up!

Soooo, this recipe calls for 2 bowls—1/2 of the recipe with charcoal powder, 1/2 without.

If you don’t have charcoal or don’t like the idea of black muffins, skip the two bowls and just mix everything together :)! 


The beauty of these little pancake muffins is that they have 0 added sugar and hardly any fat! Because of that, they are not exactly going to be your Starbucks fluff-town muffin. They are more on the chewy, moist and dense side—something you’ll like if you enjoy my original oatcake recipe!

A plus side to them not being very fluffy, is that they hold up really well if you spread almond butter or raw honey on them, even when warm!… they simply don’t crumble all over the place :)


  • A non-stick muffin tin.

  • *A high-powered blender or grinder

  • 2 medium/large mixing bowls

  • 1 cup Certified Gluten-Free Oats or Oat Flour

  • 1/2 cup Unsweetened Apple Sauce {I use the Organic one from Trader Joe’s}

  • 1 Cup Liquid Egg whites

  • 2 Tsp Baking Powder

  • A heavy sprinkle of ground cinnamon

  • **1/4 tsp Charcoal Powder

  • About 2 Tbsp ground flaxseed {Again, I get mine at Trader Joe’s}

*This will be necessary for grinding the oats. I know that some people prefer to buy their oat flour for convenience, in which case, just skip the grinder :)

 **Highly optional ingredient! If you have it, cool—if you don’t, no big deal! But, if you choose to skip this step, you’ll only need one bowl. I just like adding Charcoal to things as a little detox component + I love the color it gives foods! A little bit odd...just how I like it 🤪


*Preheat oven to 350 degrees*

  1. Grind those oats!! This first step is for those of you who are grinding you own oats, like I do. Simply add your whole oats to either a high-powered blender {I use the single serve Ninja}, food processor or grinder and blend until a flour texture is made. I always grind more oats than I need for one recipe so that I always have some on hand! You’ll only need 1 cup for this recipe but I tend to grind at least 2 cups.

  2. Using a medium-large mixing bowl, mix exactly half of all the dry ingredients together until well blended + all of the charcoal.

    • If you are skipping the charcoal, no need to divide things in half! Just use one bowl.

  3. Add 1/2 of the liquid egg whites and whisk vigorously until you see little bubbles forming.

  4. Add in 1/2 of the apple sauce and gently stir in until evenly distributed.

  5. REPEAT 1-4 in the second bowl, this time without adding charcoal powder.

  6. Using a large spoon or an ice-cream scooper, pour batter into tin, alternating between the black and white batter. Fill each mold about 3/4 the way up

  7. Using a small spoon or your hands, sprinkle ground flaxseed on top of all the muffins.

  8. Bake for 12-18 minutes depending on your oven. Muffins should be firm to the touch when done, but no worries if you aren’t a baking pro—they’ll still be yummy ;))


A Quick Breakfast


Though I am a big believer in making breakfast a sit down occasion, I get it. Sometimes we find ourselves running out the door with a solid 5 minutes to find something to scarf down in the car on our way to X, Y, Z. I also acknowledge that we are all not breakfast people and some of us prefer to eat very lightly in the AM.

These little pancake bites are made from your typical breakfast ingredients, like eggs, oats and applesauce making them a perfect breakfast go-to.

These beat your Starbucks muffin on the health scale by a long run because they are not loaded with added sugar or saturated fats!! FYI: Added sugar contributes to that dreadful midmorning crash.

TIP: Take 2-3 of these in your purse and snack on them with your coffee on your busiest mornings.

Easing Constipation

Most conventional muffins can actually contribute to constipation because white flour, sugar and butter are basically the ingredients for slow digestion.

Replace that flour with oats, the sugar with applesauce, and skip the butter and you’re GI tract is already happier.

The key constipation fighter in these would definitely be the ground flax meal. Ground flax is a known constipation remedy with amazing amounts of fiber that will gently help push things along!

On-The Go Snack

I love snacks. Snacks in and of themselves are not bad! It’s what we have defined as snacks that cause us problems. These are 100% clean, low calorie and portioned controlled, making them perfect take-alongs for post-gym carbs, or during your study/work session.

Down to try them out? If you do, please let me know how it goes! Do you like the texture of a pancake in muffin form? What would you change if anything?

As always, thanks for reading & much love,

—Morning Dove—