3 Ingredient Banana Pancakes

 
These simple 3 Ingredient Banana Pancakes are just that – banana, oats and eggs. Nobody will notice that they are flour-free! They are also a great base for creativity – try adding raw cacao with spinach, or frozen blueberries and chia. They make a great snack or breakfast for anyone looking to support their blood sugar levels, especially when served covered in protein-rich peanut butter.
 

Nutrition

High Fibre

The simple combination of oats, banana, and eggs creates the perfect pancake mixture that is naturally high in fibre and free of refined flour. Each serving (2 pancakes) contains 3.5 grams of fibre, which helps us get to our goal of 25 grams + per day. Top with some peanut butter and fresh berries and that can bump the fibre up to 5 to 7 grams. Fibre helps to support blood sugar and cholesterol levels, and feeds our beneficial gut bacteria (see Five Ways To A Healthy Gut).

Health Benefits of Eggs

I love eggs (see The Health Benefits of Eggs), not only are they a good source of protein, they are also contain choline, omega-3 fatty acids, vitamin A and small amounts of vitamin D.

Tips

Using Whole Oats

I love using whole traditional style oats in all of my recipes (like these Seedy Oatmeal Peanut Butter Cookies) because they take longer for the body to break down due to their larger surface area compared to instant oats. This keeps us fuller for longer and reduces the post-meal blood sugar spikes.

Letting The Pancake Mixture Set

I find that letting the banana egg pancake mixture sit for about 5 minutes after mixing all the ingredients together helps thicken the batter and makes it easier to form pancakes in the pan.

What Is The Best Pan To Use For Pancakes

I love using my titanium frying pan which doesn’t need much oil or my cast-iron pan for the added benefit of increased iron (1). If you don’t have either a griddle will work. Stainless steel frying pans are trickier to cook pancakes in; you will need to make sure the heat is medium-high and the pan is well oiled.

How To Bring Out The Natural Sweetness

Using overly ripe bananas will ensure the sweetest pancakes possible, and they are easier to mash. The greener the banana is, the less sweet the pancakes will be.

Making Blended Banana Pancakes

I generally keep my pancakes unblended, so the oats are left whole which keeps me fuller for longer. If you want a more traditional style pancake, there is the option to blend the pancake. After letting the mixture sit to thicken for 5 minutes, add the mixture to a blender and blend until smooth. Follow the remaining recipe as per directions.

Notes

Making Banana Pancakes with No Egg

You can make these pancakes egg-free by omitting the egg, increasing the oats to 1 cup of oats, and adding 1/2 cup of milk or milk alternative. These pancakes work best when blended. To try them just add your 1 banana, 1 cup of oats and 1/2 cup of milk or milk alternative to the blender and blend until smooth. Proceed with the recipe as per directions.

Making Gluten-Free Banana Pancakes

These pancakes can be made gluten-free by purchasing certified gluten-free oats. This is more important if you are serving them to someone that has celiac disease as oats are at risk of contamination with gluten. As oats are naturally gluten-free, gluten-intolerant individuals should be OK with non-certified oats.

Variations

Try these fun additions for something new:

• Chocolate Spinach: 1 tablespoon of raw cacao with a handful of spinach. You may need 2 tablespoons of milk alternative to thin the mixture out. Blend until smooth.
• Berry Chia: Add 1/4 cup fresh or defrosted frozen berries and 1 tablespoon of chia
• Peanut Butter Banana: Add 2 tablespoons of peanut butter right into the batter. Option to blend.

Toppings Ideas

• Natural peanut butter is my favourite!
• Try peanut butter and some homemade blackberry or blueberry jam
• On their own with a sprinkle of cinnamon
• A dollop of plain yogurt and some fresh berries
• Drizzle of honey or maple syrup
• A sprinkle of chopped nuts
• Hemp hearts or any seed
• Try this easy berry sauce – Add 1 cup frozen berries and 2 tbsp water to a saucepan and heat over medium heat. Once heated mash gently with a fork and add 1 tbsp chia seeds. Cook for an additional 2 minutes until thickened slightly,

 

More Easy Breakfast Ideas

Start your day off right with these other healthy and easy breakfast ideas:

• Simple Orange Chocolate Oatmeal
• Berry Smoothie Bowl with Cauliflower and Greens
• High Protein Steel-Cut Oats with Peanut Butter

 

References

1) Iron bioavailability in green leafy vegetables cooked in different utensils. Food Chemistry. 2004.