Banana oat pancakes
Three ingredients blended into batter. No flour.
- Hands-on
- 12 min
- Total time
19 min, show breakdown
- Prep 5 min
- Cook 10 min
- Clean up 4 min
- Pans
- 1
- Ingredients
- 7
- Cost/serving
- $2.14
Per serving
- Calories
- 456
- Protein
- 18 g
- Fiber
- 8 g
- Net carbs
- 55 g
- Fat
- 16 g
High in (% Daily Value per serving): Selenium 74%, Riboflavin (B2) 54%, Vitamin B6 40%, Vitamin B12 37%, Zinc 25%, Vitamin A 22%, Magnesium 22%, Thiamin (B1) 21%, Folate 21%, Iron 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, nut-free, soy-free.
Ingredients for 1
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
- 1 medium banana (118 g), the riper the better
2 large eggs (100 g)
Same amount as: about 2 medium, about 2 jumbo.
30 g rolled oats
Same amount as: 1 oz, about ¼ cup, about 6 tbsp.
- 1 pinch ground cinnamon (0.3 g)
1 tsp butter (4.7 g)
Same amount as: 5 mL, about ⅛ stick.
½ cup blueberries, fresh or frozen (74 g)
Same amount as: 120 mL.
1 tsp maple syrup (6.7 g)
Same amount as: 5 mL.
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
- butter
- olive oil: Much less saturated fat. Uses a little less, since oil is all fat. Best for cooking, not baking.
- maple syrup
- allulose: No sugar and almost no calories. Adjust to taste; dissolve it in a splash of water for liquids.
Optional
Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (334 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 456 | ||
| Total fat | 16 g | 20% | |
| Saturated fat | 6 g | 30% | |
| Cholesterol | 382 mg | 127% | |
| Sodium | 177 mg | 8% | |
| Total carbohydrate | 63 g | 23% | |
| Dietary fiber | 8 g | 29% | |
| Total sugars | 27 g | ||
| Net carbs† | 55 g | ||
| Protein | 18 g | 37% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 93 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 743 mg | 16% | |
| Vitamin A | 198 mcg | 22% | |
| Vitamin C | 17 mg | 19% | |
| Vitamin E | 1.8 mg | 12% | |
| Vitamin K | 16 mcg | 13% | |
| Thiamin (B1) | 0.25 mg | 21% | |
| Riboflavin (B2) | 0.71 mg | 54% | |
| Niacin (B3) | 1.5 mg | 9% | |
| Vitamin B6 | 0.67 mg | 40% | |
| Folate | 85 mcg | 21% | |
| Vitamin B12 | 0.9 mcg | 37% | |
| Magnesium | 91 mg | 22% | |
| Zinc | 2.8 mg | 25% | |
| Selenium | 41 mcg | 74% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Blend the banana, eggs, oats and cinnamon until smooth. Let it rest 5 minutes to thicken.
Melt half the butter in the pan on medium-low.
Pour in 3 small pancakes, about 3 tbsp of batter each.
Cook 2–3 minutes without touching them.
Done looks like: Bubbles on top, edges look dry, underside golden. Flip and cook 1–2 minutes more. Repeat with the rest of the butter and batter.
Top with the blueberries and maple syrup.
Equipment
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Fall apart when flipped | Too big, or flipped too early. | Keep them small and wait until the edges look dry. |
| Burnt outside, raw inside | Heat too high. Banana sugar browns fast. | Medium-low heat, and give them the full time. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 12 min, total 19 min. | 456 kcal 18 g protein 8 g fiber 55 g net carbs 16 g fat |
| Gluten-free | Gluten-free oats instead of oats. Hands-on 12 min, total 19 min. | 456 kcal 18 g protein 8 g fiber 55 g net carbs 16 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook until no wet batter shows in the middle.