British · Authentic-ish British
Staffordshire oatcakes
379 kcal a serving, against 517 for the traditional version. That is 138 kcal off, or 27%, with 18.1g of protein. Serves 4. 1 hr (including resting time).
What the traditional version is
The classic Staffordshire oatcake is made from oats, plain flour, yeast, milk, and water, left to rise for half an hour, then griddled in fat until golden on both sides. Each warm oatcake is loaded with a thick blanket of strong cheddar cheese (and often a slice of bacon or sausage if it's a café special), then folded or rolled up to melt. The result is chewy, oaty, buttery, and just the right side of stodgy.
What changed, and what each change costs
Use half the amount of cheese
Cheese is the first place the fat and calories come in swinging. Halving it doesn't feel generous, but you do still get the hit of flavour, especially if you use a strong cheddar and spread it well.
What it costs you. The filling looks a bit scant, and there's less of the oozing melt when you bite in. You might notice an edge of oatcake with no cheese at all, which is a sobering moment at breakfast.
Butter for dry non-stick pan
Butter on the griddle gives you a lovely brown and a bit of a crisp edge, but it's 20g per batch, and that adds up fast. A good non-stick pan does most of the job for free.
What it costs you. You'll miss the buttery aroma and the extra colour. The oatcakes are a bit paler and the edges are less crisp, but you won't need a napkin for your fingers.
Keep bacon and sausage out of it
For a lot of oatcake devotees, bacon is just as sacred as cheese. But it's the second big hitter on the plate, so unless you've really earned it, skip the meaty extras.
What it costs you. It's undeniably more austere. If meat's your reason for living, have it on the side, not inside.
Use semi-skimmed milk instead of whole milk
A small swap, but every little helps. You're barely losing anything in texture since the oats give most of the body.
What it costs you. Only a die-hard would spot the difference, but for the record, it's a touch less rich.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 517 | 379 |
| Protein | 24.1g | 18.1g |
| Fat | 24.7g | 12.1g |
| Saturated fat | 14g | 6.2g |
| Carbohydrate | 49.8g | 49.7g |
| Protein per 100 kcal | 4.7g | 4.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish British prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten, milk.
The method is in the book
You still get the oaty chew and the yeasty comfort of a real Staffordshire oatcake, and the cheese, while stingier, is enough if you spread it right to the edges. Nobody would claim this is as grand as the café version swimming in butter and dripping with cheddar, but it's still a real breakfast, just a little less likely to haunt you into the afternoon. If you're after crisp edges, a napkin slick with cheese oil, or the feeling you can't move before 11, you'll notice what's gone. But for everyone else, it's a proper Midlands breakfast you can get away with twice a week.
The quantities and the method for this dish are in Authentic-ish British, along with 57 more. It is not out yet. The swap kit is free in the meantime.