Banana-Oat Pancakes (Gluten-Free, High-Protein)
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OK Friends, as promised here is the high-protein, gluten-free pancake recipe I learned to make a few weeks ago while staying with my friend Stacy, who made them every morning for Ben and me during our visit.
I have to confess, on the first morning, when Stacy asked if I would like a gluten-free, high-protein pancake for breakfast, I was skeptical: if you know me, you know I live for toast.
But I love trying new things, and I love seeing how other people cook. As Stacy made the batter for the pancakes, which she did in three individual bowls — each bowl receiving 1 egg, 1/2 cup quick-cooking oats, ground flax seed, cinnamon, sliced banana, water, and a scoop of protein powder — she explained why she had started making them: she had recently turned 50 and for health reasons, she needed to incorporate more protein into her diet, particularly in the morning.
As the batter rested, she heated up 3 large nonstick skillets, spritzed them with cooking spray, then poured the contents of each bowl into each skillet: yes, she made three giant pancakes (photo below) and, using a giant spatula, she turned these pancakes out with the proficiency of a short-order cook.
To serve, she passed a tub of almond butter around the table along with a jug of maple syrup. And then we tucked in.
Friends, the pancakes were so good! And so satisfying. As someone who loves traditional pancakes (and French toast and Dutch babies) — in other words, as someone who does not avoid gluten and pays little attention to protein — I couldn’t believe how much I loved them.
And I’ve come to crave them. I’ve made them nearly every morning since returning from our trip, sometimes with the protein powder, sometimes without, but recently most often with the powder for the lasting satiety it provides. When I make these pancakes in their full protein-packed glory, I find I snack less throughout the day and overall just feel more satisfied. I hope you do, too.
In one recipe, which yields two large pancakes (or 1 giant one), here’s the protein breakdown:
- 1 egg = 6 g protein
- 1 tablespoon chia seeds = 3 g protein
- 1/2 cup oats = 5 g protein
- 1 banana = 1 g protein
- 1 scoop protein powder = 11 g protein (amounts will vary depending on the brand you are using — I’m using Nuzest.)
- 1 tablespoon almond butter = 3 g protein
29 grams of protein total
Protein Powder: To Use or Not?
When you use the protein powder, the pancakes cook up more like pancakes. When you don’t use the powder, the pancakes are thinner and crisper, almost like an oatmeal fritter (delicious).
I prefer the flavor and texture of the pancakes without the powder, but I find the pancakes keep me fuller for longer when I do add the protein powder. I am actually surprised by how inoffensive I find the addition of the protein powder to be — I have tried many a time to add protein powder to a smoothie, and I find its inclusion adds a chalkiness to the texture and ruins the smoothie-drinking experience for me.
But when mixed with pancake batter, the protein powder flavor somehow is less discernible. If you are trying to decide if you should add the powder or not, I suggest trying it both ways: make the pancakes once with the powder and once without. The pancakes are incredibly nutritious even without the powder.
How to Make Banana-Oat Pancakes, Step by Step
Gather your ingredients: instant oats, water, egg, salt, cinnamon, chia or flax, and a banana.
Combine everything in a bowl with the exception of the banana.
Stir with a fork to combine.
Add the protein powder, if using, and stir to combine. I’m using Nuzest, which is a plant-based protein powder.
Add the banana…
… and stir to combine. Let the batter rest for 5 minutes.
Cook the pancakes in a nonstick skillet over medium heat for about 5 minutes total, flipping after 2 to 2.5 minutes.
Serve spread with almond butter, if you wish, and maple syrup.
These are the pancakes made without protein powder: they’re a little flatter and crisper. As noted, I love them this way, though I do find the addition of the protein powder makes them a little more substantial.
Stacy’s giant pancake:Print
I learned this recipe from my friend Stacy, and I’ve been making them every morning. They are loaded with all good things, and the recipe is easily customizable to what you have on hand or to your tastes and preferences.
Oats: I have only ever used quick-cooking oats. If you wish to use rolled oats, I might consider letting the batter rest for longer than the suggested 5 minutes. Or pulse the oats quickly in a food processor.
Seeds: Stacy always used ground flax seed, which she grinds herself and stores in the fridge.
Protein Powder: When you use the protein powder, the pancakes cook up more like pancakes. When you don’t use the powder, the pancakes are thinner and crisper. I prefer the flavor and texture of the pancakes without the powder, but I find the pancakes keep me fuller for longer when I do add the protein powder. If you are trying to decide if you should add the powder or not, I suggest trying it both ways: make them once with the powder and once without.
- 1/2 cup quick-cooking oats
- 1 egg
- 1/4 teaspoon kosher salt
- 1 tablespoon chia seeds or flax seeds, see note
- 1/4 teaspoon cinnamon or more to taste
- 1 scoop (12-13 grams) protein powder, optional
- 1 small banana
- 1 teaspoon extra-virgin olive oil
- Almond butter for serving, optional
- Maple syrup, for serving
- In a medium bowl, use a fork to stir together the oats, egg, salt, chia or flax, cinnamon, protein powder (if using), and water as follows: 1/4 cup if you are not using the protein powder or 1/2 cup if you are using the protein powder. Slice the banana into the bowl, then stir to combine. Let the batter sit for 5 minutes.
- Place a large skillet (preferably nonstick) over low heat. I let my skillet warm up over the lowest heat for the 5 minutes while the batter rests.
- Turn the heat to medium. Add the 1 teaspoon of olive oil to the skillet and tilt the skillet or use a brush to spread. Pour the batter into the skillet in two large mounds (or 3 or 4 smaller mounds if that is easier for you), spreading to form pancakes. Let cook for 2 to 2.5 minutes or until the underside is lightly golden brown, flip, then cook for another 2 to 2.5 minutes.
- Transfer the pancakes to a plate. Spread with almond butter, if you wish, and drizzle with maple syrup to taste.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
Keywords: gluten-free, high-protein, egg, chia, oats, banana, cinnamon