Banana Oat Protein Pancakes

Corn Free, Dairy Free, Gluten Free, Nut Free, Soy Free, Pescatarian, Vegan, Vegetarian

501 Calories | 38g Protein | 64g Carbs | 11g Fat | 10g Fiber

15 minutes | 2 servings

These fluffy, naturally sweet pancakes are comfort food that fuels your body at the same time. The banana and maple undertones are warm and satisfying, while the oat flour gives them a tender, hearty texture that keeps you full for hours.

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Why You'll Love This

They come together in just 15 minutes with simple ingredients you probably already have, making them perfect for busy mornings when you need something substantial but don't have the energy (thanks, night sweats) for complicated recipes. Plus, they reheat beautifully, so you can make a batch on a Sunday and have easy breakfasts ready to grab all week long.

The Nutrition Profile

Each serving delivers an impressive 38g of protein, these pancakes give you a massive protein bang for your buck. During perimenopause and menopause, protein needs actually increase to help preserve lean muscle mass and support overall metabolic health.

The oat flour and ground flax seed add 10g of fiber per serving, which is significant when you consider that many of us struggle to get enough fiber daily. Fiber becomes increasingly important as we age for supporting gut health, hormone metabolism, and keeping digestion running smoothly.

You're also getting the natural energy from complex carbs in the oats, which provide steady fuel rather than the blood sugar spike and crash you'd get from refined flour pancakes.

The Ingredient List

This recipe relies on oat flour as the base, which you can find in most grocery stores near the regular flour or in the gluten-free section. If you can't find it, you can make your own by blending rolled oats in a food processor until they reach a fine powder.

The recipe calls for vanilla protein powder, and was developed using a plant-based variety. If dairy has started bothering you more recently, stick with a plant-based protein powder. If you tolerate dairy well, whey protein works too, just watch the liquid ratio.

Budget-Friendly Swap: No protein powder? You can omit it and slightly reduce the almond milk to keep the batter consistency right. You'll lose some protein but still have a solid, filling breakfast.

Bananas: Use whatever bananas you have. Spotty, overripe ones will give you more natural sweetness, while less ripe bananas work fine too.

The Practical Stuff

You'll need a large non-stick skillet and a mixing bowl. That's it. No fancy equipment, no complicated techniques. Just mix, cook, and enjoy.

These pancakes refrigerate beautifully for up to three days in an airtight container. Reheat them in a skillet over medium heat for about a minute per side or pop them in the toaster for a quick crisp-up. If you want to make a double batch, they also freeze well. Just layer them between parchment paper squares, store in a freezer bag, and pull out what you need when morning brain fog and/or fatigue has you dragging.

The Method

Start by combining your dry ingredients in a mixing bowl: oat flour, vanilla protein powder, baking powder, ground flax seed, and a pinch of sea salt. Whisk these together to make sure everything is evenly distributed.

In the same bowl, add your mashed banana and unsweetened almond milk. Stir everything together until you have a thick but pourable batter. Don't over-mix or you'll end up with tough pancakes. A few lumps are totally fine.

Heat your non-stick skillet over medium heat and lightly grease it with a bit of olive oil. Pour about 1/4 cup of batter per pancake into the pan. When you start seeing bubbles form on the surface and the edges look set, it's time to flip. Cook for another one to two minutes on the second side until golden brown.

Repeat with the remaining batter, greasing the pan lightly between batches as needed. You should get about six pancakes total, which is three per serving.

Why This Works

These pancakes are fluffy, filling, and actually taste like something you'd want to eat, not like grainy cardboard.

They deliver serious protein and fiber to keep you satisfied through the morning, and they're easy enough to make even when you're running on low energy.

The fact that they store and reheat well means you can batch cook when you have a good day and rely on them during the chaos of a busy week. Serve with fresh berries, a dollop of Greek yogurt, or a drizzle of nut butter for extra staying power.

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