As much as pre-made pancake mix reminds me of childhood, I now avoid buying most pre-packaged mixes for nutrition, taste, and price-related reasons. Gluten-free, whole-food mixes aren't much healthier or cheaper than cupboard classics, so I've been experimenting with making nutritious pancakes from scratch.
These hearty, healthy banana oat pancakes only have five ingredients, and they're packed with enough protein and fiber to get you through even the longest morning. Plus, these pancakes are gluten-free if you use certified gluten-free rolled oats. (Important tip: regular oats can be cross-contaminated with gluten, and should be avoided by those with severe allergies and intolerances).
This recipe could not be easier. All you have to do is mash a banana, grind up homemade oat flour in a blender, and fold those starches in with eggs and cinnamon. Lightly fry the batter in butter, and breakfast is served.
While the taste and texture vary significantly from traditional pancakes, I think you’ll enjoy this healthy breakfast treat on lazy Saturdays and post-workout Mondays alike.
This recipe is adapted from http://www.thewholesomefork.com/2015/09/19/banana-oatmeal-protein-pancakes-gluten-free/.
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5-Ingredient Healthful Banana Oat Pancakes Recipe
These hearty banana oat pancakes are a morning treat your body will thank you for later.
Makes: 1 serving
- 1 medium ripe banana
- 2 large eggs
- 1/4 cup quick-cook oats (use certified gluten-free if desired or necessary)
- 1/4 teaspoon cinnamon
- Pinch of salt (you can omit this to reduce sodium, it just makes the flavors a touch more vibrant)
- 2 teaspoons butter
- Optional: almonds (roasted or toasted, sliced or slivered), banana slices, and maple syrup for topping
- In a medium-sized bowl, mash the banana with a fork.
- Add the eggs to the banana and mix together until well-combined.
- In a blender, blend the oats until they reach a fine, flour-like consistency.
- Add the blended oats,cinnamon, and salt to the banana and eggs, and stir well.
- Heat a skillet over a medium heat, and add a pat of butter.
- When the butter is melted and sizzling, add about 1/4 cup of the pancake batter into the skillet.
- Cook the pancake on one side for about one-two minutes (likely closer to two) until the pancake begins to come together. Then, turn the pancake with a large spatula and cook on the other side for about one minute. The finished pancakes should be golden brown on each side.
- To assist with finicky pancakes or uneven heat, try covering the pan with a lid during the first minute of cooking.
- Repeat the cooking process for the rest of the batter, and serve your pancakes with bananas, almonds, syrup, and other desired toppings.
Notes and Nutrition Information
As written, this recipe makes enough pancakes for one person. Make a double batch (or more!) to feed the breakfast crew.
For a dairy-free or plant-based version of this recipe, simply substitute vegan spread or coconut oil for the regular butter. You can also make the pancakes a bit lighter by replacing the butter with a fine mist of cooking spray in a non-stick pan.
Make these pancakes ahead of time and store them a) for up to three days in the refrigerator or b) for up to six months in the freezer. Just be sure to wrap them tightly in an airtight container.
One serving of the recipe as written (without toppings) contains approximately 394 calories, 19 grams of fat, 42 grams of carbohydrates, 17 grams of protein, 6 grams of fiber, 15 grams of sugar, and 352 milligrams of sodium.