Banana Protein Pancakes

GF V SF Sep 17, 2024

Recipe Nutrition Comment Print
Share on:

Unlike regular pancakes, these will serve to keep you full all the way until lunch. With protein of the whey and fiber of the oats, plus the addition of mashed banana, this serves as a perfect Sunday morning recipe. For a very similar pancake recipe with pumpkin instead, check out my Pumpkin Protein Pancakes. Or, for more banana recipes, see my Protein Banana Nut Bread, Double Chocolate Banana Bread, or Banana Nut Bread Protein Overnight Oats

- 1 medium (110 g) Banana, overripe
- 1/3 cup (30 g) Oat flour
- 1 scoop (30 g) Whey protein powder, unflavored
- 1 tsp (3 g) Cinnamon
- 1/2 tsp (3 g) Baking powder
- 1/8 tsp (0.75 g) Salt
- 1/2 tsp (2.5 g) Vanilla extract
- 1/4 tsp (1.25 g) Almond extract
- 1 large (50 g) Egg
- 2 tbsp (30 g) Unsweetened vanilla almond milk

1. In a medium bowl, mash a banana with the back of a fork. Combine in the rest of the ingredients. Let the batter rest for 5-10 minutes

2. Meanwhile, preheat a large nonstick pan over medium heat with a spray of oil. The pan should sound like it's sizzling lightly when the batter is spooned in

3. Scoop batter into the pan. Cover, and cook over medium heat for about a minute, or until bubbles start to form. Flip, and cook for an additional minute. Remove from the pan, transfer to a wire rack or plate, and repeat. This recipe should make about 6 small pancakes and serves 1 for breakfast

4. Instead of liquid stevia/monk fruit, you can also use 1/2 tbsp (10 g) honey/maple syrup/sugar free syrup or 1 tbsp (15 g) mini chocolate chips. Or use a flavored protein powder instead of unflavored (vanilla recommended).

5. This recipe also works as waffles. Preheat a waffle iron over medium heat with some oil. Cook for about 3 minutes, or until lightly browned and no longer sticking

https://www.poormanprotein.com/recipes/banana-protein-pancakes

Description

 Unlike regular pancakes, these will serve to keep you full all the way until lunch. With protein of the whey and fiber of the oats, plus the addition of mashed banana, this serves as a perfect Sunday morning recipe. For a very similar pancake recipe with pumpkin instead, check out my Pumpkin Protein Pancakes. Or, for more banana recipes, see my Protein Banana Nut Bread, Double Chocolate Banana Bread, or Banana Nut Bread Protein Overnight Oats

Time

Prep Time:

20 minutes

Cook Time:

10 minutes

Total Time:

30 minutes

Cost

Total Cost:

Cost per Serving:

$1.32

Ingredients

Serving(s)

1 medium Banana, overripe
1/3 cup Oat flour
1 scoop Whey protein powder, unflavored
1 tsp Cinnamon
1/2 tsp Baking powder
1/8 tsp Salt
1/2 tsp Vanilla extract
1/4 tsp Almond extract
1 large Egg
2 tbsp Unsweetened vanilla almond milk

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. In a medium bowl, mash a banana with the back of a fork. Combine in the rest of the ingredients. Let the batter rest for 5-10 minutes



2. Meanwhile, preheat a large nonstick pan over medium heat with a spray of oil. The pan should sound like it's sizzling lightly when the batter is spooned in


3. Scoop batter into the pan. Cover, and cook over medium heat for about a minute, or until bubbles start to form. Flip, and cook for an additional minute. Remove from the pan, transfer to a wire rack or plate, and repeat. This recipe should make about 6 small pancakes and serves 1 for breakfast


4. Instead of liquid stevia/monk fruit, you can also use 1/2 tbsp (10 g) honey/maple syrup/sugar free syrup or 1 tbsp (15 g) mini chocolate chips. Or use a flavored protein powder instead of unflavored (vanilla recommended).


5. This recipe also works as waffles. Preheat a waffle iron over medium heat with some oil. Cook for about 3 minutes, or until lightly browned and no longer sticking

Nutrition Facts

------------------------------------------

Servings: 1

Serving Size: Whole batch
Calories: 417

------------------------------------------
Total Fat: 10.5g (13 %)
 Saturated Fat: 3.5g (17 %)
 Polyunsaturated Fat: 1.8g
 Monounsaturated Fat: 2.6g
Cholesterol: 275mg (92 %)
Sodium: 679mg (30 %)
Total Carbohydrate: 49.5g (18 %)
 Fiber: 7.1g (25 %)
 Net Carbs: 42.4g
 Total Sugar: 15.4g
Protein: 34.5g (69 %)

------------------------------------------
Vitamin B12: 1.24mcg (52 %)
Vitamin D: 1.54mcg (8 %)
------------------------------------------
Calcium: 409mg (31 %)
Iron: 3.08mg (17 %)
Magnesium: 178mg (42 %)
Potassium: 729mg (16 %)

------------------------------------------

Glycemic Index

:

42.1

Glycemic Load

:

21.7

Sources of Inspiration

https://www.youtube.com/watch?v=lGQu2aFsnvc

This post may contain affiliate links