- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 195 kcal
Quick summary
“Banana and oat protein pancakes combine complex carbohydrates and proteins in soft golden discs in the skillet with honey and baking powder. It is worth making for the ease of preparation and the prolonged satiety they offer at breakfast or post-workout.”
What you need to know
- Mash the banana well until it forms a fine paste before mixing the eggs to uniformize the batter.
- Let the dough rest for about 5 minutes so the rolled oats absorb the liquid and thicken.
- Use a greased non-stick skillet over medium-low heat, turning as soon as the bubbles burst on the surface.
Ingredients
Main
- 1 cup of oat flour
- 1 ripe banana
- 2 eggs
- 1/2 cup of milk (can be plant-based)
- 1 tablespoon of honey (optional)
- 1 teaspoon of baking powder
- A pinch of salt
Instructions
Principal
- In a bowl, mash the banana until it forms a puree.
- Add the eggs and mix well until incorporated.
- Add the milk and honey, stirring until a homogeneous mixture is obtained.
- Add the oat flour, baking powder, and salt, mixing until smooth.
- Heat the skillet over medium heat.
- Pour a portion of the batter into the heated skillet.
- Cook for about 2-3 minutes, until bubbles start to form on the surface.
- Flip the pancake and cook for another 2 minutes or until golden on both sides.
- Repeat the process with the rest of the dough.
- Serve hot, accompanied by fruits or yogurt.
Chef's tips
- For an even smoother and more homogeneous texture, beat all ingredients with a hand mixer for 30 seconds.
- Flip the pancake when the edge is matte and firm so as not to disassemble the disk in the air.
- Avoid pressing the pancake with a spatula against the skillet to maintain the softness and thickness of the discs.
Variations
- Pancake with whey protein: add 1 scoop of vanilla protein powder and increase 2 tablespoons of milk.
- Touch of spices: add 1 teaspoon of cinnamon powder and a pinch of grated ginger to the dough.
- With fresh fruits in the batter: scatter blueberries or thin strawberry slices over the raw batter before flipping.
Substitutions
- Oat flour: can be replaced by oat bran to increase fiber or almond flour.
- Honey: replace with sugarcane molasses, 100% fruit jam without sugar, or omit if the banana is very sweet.
- Milk: use skim milk or plant-based drinks like unsweetened almond, soy, or coconut milk.
How to store
Store the ready-made pancakes in a well-closed container in the refrigerator for up to 3 days. Reheat in the skillet over low heat or in the microwave for 20 seconds before consuming.
Can it be frozen?
Freezes perfectly for up to 60 days. Wait for it to cool, separate the pancakes with pieces of parchment paper, and store in an airtight bag. Heat directly from the freezer in a toaster or skillet.
What to serve with
Serve with plain Greek yogurt, fresh sliced strawberries or blackberries, and pumpkin seeds. An extra pinch of cinnamon and natural green juice complete the healthy breakfast.
Frequently asked questions
Can I freeze the raw liquid batter?
Do not freeze the raw dough, as the yeast loses its effect and the banana oxidizes; always freeze pancakes already baked and cooled.
Can I make the recipe without adding milk?
Yes, it is possible to omit the milk by increasing by 1 small egg or adding 2 tablespoons of water if the batter gets too thick.
Is the use of baking powder mandatory?
Yeast is not strictly mandatory, but it gives lightness and height to the discs, preventing them from having a dense omelet texture.
How to store leftovers for the next day?
Store the baked pancakes in a closed container in the refrigerator for up to 3 days and reheat quickly in the skillet or microwave for 20 seconds.
