These high protein banana pancakes are sure to leave you satisfied without the bloat until lunchtime rolls around. Throw the ingredients in the blender, blend them up and cook for an easy and hearty low FODMAP breakfast.
These protein pancakes with oats are a go-to breakfast for me. I’ve been whipping these up for years.
They are a great safe option during Phase 1 of the low FODMAP diet, but they are also so delicious and filling all of the time.
They are also fantastic option if you are searching for gluten free pancakes, high protein pancakes, or just a way to use up extra bananas around the house. I’ve been making banana egg pancakes for years.
When I started on my low FODMAP journey I wondered if they could still be yummy with a firm green banana. The answer… YES!
I love having pancakes with my family on slower Saturday mornings. This recipe is so easy to whip up, and it keeps me satisfied until lunchtime.
My family loves these too. Anytime I don’t have to make separate meals for my dietary needs, that is a win!
Stay Satisfied With A High Protein Breakfast
I personally aim for at least 20-30 grams of protein per meal. I have found that I feel much more satisfied and energized this way.
This recipe provides 24 grams of protein without protein powder. These gluten free healthy pancakes are powered by eggs, banana, and oats.
- These pancakes tend to burn easily, so make sure to cook them on low.
- Truthfully, I’m not one to want to sit over a skillet flipping pancakes all morning, so I like to just make one giant pancake with this recipe.
- If you have celiac or are strict gluten free, use certified gluten free oats as oats can get easily cross contaminated with wheat due to sharing equipment.
- This recipe is easily customizable, see below for the ways I like to switch it up.
Ingredients you will need to make banana protein pancakes
- Oat flour– use gluten free if desired or needed here. You can make your own oat flour by simply grinding up dry oats in your high powered blender. I like to make up a bunch ahead of time so I always have some ready.
- Banana– if you are low FODMAP, make sure this banana is firm and greenish. If not, feel free to use a more ripened banana for added sweetness.
- Eggs– these are your protein powerhouse! 3 eggs will get you 24 grams of protein.
- For flavor: vanilla, salt, cinnamon
- If you like extra fluffy pancakes you could add in a small amount baking powder (this recipe doesn’t call for any).
Customize your pancakes
- Single serve or mini pancakes– I personally like to make one giant pancake so that I don’t have to stand over the stovetop for long, but you can make a big stack of mini pancakes if that’s your jam too!
- Add ins– feel free to add in chopped nuts, dark chocolate chips, or berries
- Toppings– go classic with butter and maple syrup or mix it up with chia jam, fresh fruit, or nut butter. My personal go to is nut butter, blueberries, and a little bit of maple syrup. Have fun here, this is water keeps eating healthy interesting!
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Tools you may need:
- Blender or food processor
- Skillet – we prefer a cast iron skillet
- Measuring cups and spoons
These gluten free banana pancakes are made in your blender!
I think one of the best things about this recipe is that it’s all thrown into your blender. All you have to do after that is pour your batter.
If you don’t have a great blender, a food processor is another fabulous option. You can also double or triple this recipe for sharing or bulk cooking for leftovers.
How To Make Banana Protein Pancakes
Heat pan with coconut oil on medium. I like to use a cast iron skillet.
If you don’t have oat flour already pre-made, just blend your raw oats first in your high powered blender or food processor.
Add all other ingredients to blender and blend. Let batter rest at least 2 minutes while your pan heats.
Once pan is heated, pour batter into pan and switch to low/medium heat. This is where you decide if you’d like one large pancake or mini pancakes.
If you go for mini, measure out pancakes by 1/4 or 1/3 cup each time. Watch carefully as these pancakes can burn quickly. I have learned this the hard way many times!
Flip when the pancake can be lifted easily, and then heat on until it is finished on the other side.
Add desired toppings and enjoy!
How to keep your pancakes warm.
Pancakes are tough to keep warm if you are making more than one. Turn your over on to 200 degrees and keep them inside on a sheet pan while you cook up the rest.
Are these pancakes freezer friendly?
If you are in the meal prep mode, these low FODMAP banana pancakes can be made in bulk and frozen for later.
You can do this by freezing the pancakes (without letting them touch) on a baking sheet and letting them freeze for 30 minutes.
After they are frozen, you can add them to one airtight container to freeze until later. Simply pull out a pancakes and heat on a plate for 30-60 seconds in the microwave when you are ready for them.
What happens if you add protein powder to pancake mix?
Protein powder tends to thicken up pancake batter, so if you are adding protein powder you may need to add a little more liquid to the batter.
Can I add protein powder to this recipe?
Sure, why not. Since these pancakes already contain about 24 grams of protein, they really don’t need added protein.
If you want a little but more, then I would suggest adding a half of scoop of collagen peptides. This will add about 10g of protein without changing the consistency.
Are protein pancakes good for you?
Yes! This recipe is full of whole grains, healthy fat, protein, nutrients and fiber making it a pretty well balanced meal that will keep you full.
Want to add even more nutrients? Add a handful of spinach before blending. Now you basically hit every food group first thing in the morning.
Healthy Low FODMAP Pancakes For IBS Or SIBO
Studies have shown that a low FODMAP diet improves IBS symptoms. One study found that 86% of IBS patients following the low FODMAP diet reported improvement with their IBS symptoms (source).
See more about low FODMAP for IBS and SIBO here (LINK FODMAP POST).
As long as you use a firm greenish banana (like the one of the left) and oat flour for this recipe, then you’ll be within the low FODMAP guidelines.
Pure maple syrup, berries, and/or peanut butter are safe low FODMAP toppings too for these low FODMAP pancakes.
Benefits of meal spacing in IBS and SIBO
When you are struggling with IBS or SIBO your Migrating Motor Complex (MMC) may not be working well. Your MMC essentially “sweeps out” your digestive system from all of it’s food.
The MMC cycle recurs every 1.5 to 2 hours (source). It is helpful to allow your system to have time to clean house so bacteria can’t sit in your small intestine and feast while you are dealing with SIBO.
All of this to say, high protein meals with healthy fat and carbs will give you the satisfaction you need to be able to space out your meals without feeling weak or lethargic. These low FODMAP protein banana pancakes with some added fat like nut butter or grassfed butter will do the trick!
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- 1 green banana
- 3 eggs
- 1/4 cup dry oat flour
- 1/2 tsp vanilla
- dash of salt
- 1/2 tsp cinnamon
- Heat pan with coconut oil on medium
- If needed, ground oats in blender or food processor.
- Add all other ingredients to blender and blend. Let batter rest while your pan heats.
- Once pan is heated, pour batter into pan and switch to low/medium heat. Watch carefully as these pancakes can burn quickly.*
- Flip when the pancake can be lifted easily, and then heat on until it is finished on the other side
- Add desired toppings and enjoy!**
*You can make this into many small pancakes or one giant pancake.
** My favorite toppings are nut butter, blueberries, and maple syrup.
Nutrition Information:Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 434Total Fat: 17gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 558mgSodium: 374mgCarbohydrates: 46gFiber: 5gSugar: 16gProtein: 24g