Banana Protein Pancakes are not just a delicious breakfast; they are a fantastic way to start your day with energy and nutrients. Packed with protein and potassium from the ripe banana, these pancakes are perfect for fueling your morning workouts or a busy day ahead. In just a few simple steps, you can whip up a batch that is as healthy as it is tasty. Let’s dive into this easy and nutritious recipe!
Why Make This Banana Protein Pancakes
Banana Protein Pancakes are an excellent choice for anyone seeking a healthy breakfast option. They are gluten-free if you use gluten-free flour, low in added sugars, and high in protein, thanks to the protein powder and eggs. The ripe banana not only adds natural sweetness but also provides essential vitamins and minerals like potassium and vitamin B6. This recipe is perfect for fitness enthusiasts looking for a nutritious post-workout meal or for anyone who simply wants to enjoy a delicious breakfast without the guilt.
Ingredients
- 1 large ripe banana (approximately 120g)
- 2 medium to small eggs (about 100g)
- 1 portion of protein (protein powder, roughly 30g)
- 2 tbsp flour (all-purpose or gluten-free, about 15g)
- Coconut oil (for frying, approximately 1 tbsp)
- Cinnamon powder or sugar (optional)
Directions
- Mix Eggs: In a small bowl, whisk the two eggs with a mixer until creamy.
- Add Dry Ingredients: Add the flour and protein powder, mixing everything well until smooth.
- Incorporate Banana: Chop the banana into small pieces and add it to the bowl, or drop it directly in the pan and pour the egg mixture on top.
- Blend Mixture: Mix everything well until there are hardly any banana pieces left and everything has combined into a smooth liquid. If desired, add a little cinnamon for extra flavor.
- Heat Coconut Oil: In a non-stick pan, heat the coconut oil over low to medium heat.
- Cook Pancakes: Pour small portions of the batter into the pan and cook until bubbles form on the surface. Carefully flip the pancakes to fry them golden brown on both sides.
- Serve: Enjoy your pancakes warm. With the banana’s natural sweetness, additional sweeteners aren’t necessary.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2-3 pancakes
Nutrition Info (per pancake): Approximately 160 calories, 6g protein, 7g fat, 18g carbohydrates, 2g fiber.
How to Serve Banana Protein Pancakes
Serve these pancakes warm with a drizzle of honey or a dollop of Greek yogurt for an extra protein boost. You can also add fresh fruits like blueberries or strawberries on top for added freshness and color. A sprinkle of nuts or seeds can provide a delightful crunch as well.
How to Store Banana Protein Pancakes
If you have leftovers, let the pancakes cool completely before storing them in an airtight container in the refrigerator. They can be kept for up to 3 days. To reheat, simply pop them in the microwave for a few seconds or warm them in a pan.
Tips to Make Banana Protein Pancakes
- Use a ripe banana for the best flavor and sweetness.
- Be careful not to overmix the batter; it should be smooth but still have some texture.
- Adjust the amount of protein powder based on your dietary needs; you can use unflavored or flavored protein.
Variations
- Add-ins: Consider mixing in chocolate chips, nuts, or dried fruit for added flavor.
- Flour Options: Substitute the flour with oat flour or almond flour for a different taste and texture.
- Vegan Version: Use flax eggs or aquafaba as an egg substitute and a plant-based protein powder to make this recipe vegan-friendly.
FAQs
1. Can I use other fruits instead of banana?
Yes, you can substitute banana with applesauce or pureed pumpkin for different flavors, but this may affect the texture.
2. Is this recipe suitable for a gluten-free diet?
Absolutely! Just use gluten-free flour in the recipe.
3. Can I prepare the batter in advance?
While it’s best to enjoy the pancakes fresh, you can prepare the batter a few hours ahead and store it in the refrigerator until you’re ready to cook.