Oat and Banana Protein Pancakes

Introduction

These protein pancakes use ground rolled oats, vanilla-flavored protein powder, and half a ripe banana for a batter that cooks up thick and tender. You cook them over low to medium heat so the centers set before the outsides darken. They work well as a quick breakfast for one and reheat cleanly for meal prep.

Recipe Details

• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Total Time: 22 minutes
• Servings: 1

Ingredients

• ½ cup (50 g) rolled oats
• ¼ cup (30 g) vanilla-flavored protein powder
• 1 tablespoon coconut flour
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• ⅛ teaspoon salt
• ½ ea. (50 g) peeled small-to-medium-size ripe banana
• 1 egg
• ¼ cup (60 ml) milk
• Oil or butter for cooking

Instructions

1. Grind the oats for 10-15 seconds in the food processor to make a powder.
2. Combine the ground oats in a mixing bowl with the protein powder, coconut flour, baking powder, cinnamon, and salt.
3. Mash the banana in another mixing bowl, then whisk in the egg and milk until well-combined.
4. Fold in the dry mixture to form a thick batter.
5. Heat a thin layer butter or oil in a frying pan over low to medium heat.
6. Scoop ladlefuls of batter onto the pan, working in batches as needed.
7. Cook the pancakes for 3-4 minutes until small bubbles appear on top.
8. Flip the pancakes, then cook for another 1-2 minutes.
9. Transfer the pancakes to plates, and repeat the cooking process with any remaining batter.
10. Serve with toppings.

Variations

• Swap the vanilla-flavored protein powder for chocolate protein powder if you want a darker pancake with a more pronounced dessert-style flavor.
• Replace the milk with unsweetened almond milk or soy milk to keep the recipe dairy-free; the batter stays workable and the pancakes remain tender.
• Use quick oats instead of rolled oats if that is what you have; they grind faster and give the pancakes a slightly softer texture.
• Replace the egg with a flax egg if you need an egg-free version; the pancakes will be a bit more delicate and less springy, so flip them carefully.

Tips for Success

• Grind the rolled oats until they look like a fine powder so the batter cooks evenly and the pancakes stay tender instead of gritty.
• Mash the banana thoroughly before whisking in the egg and milk; larger banana pieces can make the batter uneven and harder to spread in the pan.
• Keep the frying pan at low to medium heat as written; if the heat is too high, the outside will brown before the center sets.
• Wait for the small bubbles on top before flipping, and use a thin spatula to turn the pancakes in one motion.
• Coconut flour and protein powder both thicken the batter quickly, so if it sits and becomes too stiff, stir in a small splash of milk before the next batch.

Storage and Reheating

Store cooled pancakes in an airtight container in the fridge for up to 3 days. For longer storage, freeze them in a freezer-safe container or bag with parchment between layers for up to 2 months.

Reheat in a skillet over low heat for 1–2 minutes per side for the best texture. You can also warm them in a 300°F oven for 5–7 minutes, or microwave refrigerated pancakes for 20–30 seconds and frozen pancakes for 60–90 seconds.

FAQ

Can you use quick oats instead of rolled oats?

Yes. They grind more quickly and produce a slightly softer pancake, but the recipe still works.

Can you make the batter ahead of time?

It is better to cook the batter right after mixing. The coconut flour and protein powder absorb liquid as it sits, which makes the batter thicker and the pancakes denser.

Why are the pancakes browning too fast?

The pan is likely too hot. Keep the heat at low to medium so the inside has time to cook before the outside gets too dark.

Can you make these dairy-free?

Yes, as long as you use milk alternatives and cook with oil instead of butter. Check your protein powder as well, since some vanilla-flavored powders contain dairy.