balanced banana pancakes

Written By Bella Kalkbrenner

A delicious, gluten-free, and micro and macro-nutrient-full breakfast to set you up for success and balanced blood sugar for the day ahead! (read more about the importance of protein and breakfast here.)

These banana pancakes contain healthy, high-quality protein, complex carbohydrates, fiber, and micro and macronutrients. Bonus: they come together in around 10 min, and all you need is a frying pan, an appetite, and a few simple ingredients!

Makes 1 serving

Ingredients:

Wet:

  • one ripe banana

  • two eggs (opt for pasture-raised and organic when possible)

  • a dash of pure vanilla extract

Dry:

  • 1/4 cup of oat flour

  • a dash of Ceylon cinnamon

  • optional - pumpkin spice

Other:

  • ghee or extra virgin olive oil

Optional (highly recommended) toppings:

  • pure maple syrup

  • cacao nibs

  • nut butter

  • organic berries

  • dark chocolate chips (I like HU chocolate chunks)

  • ghee or grass-fed butter

Method:

  • In a bowl, mash up 1/2 banana

  • crack and mix two eggs into the bowl with the mashed banana

  • add vanilla extract and mix

  • once all wet ingredients are together, add the oat flour and cinnamon and mix until a thick but runny batter forms

  • to a frying pan, add a bit of ghee or olive oil and turn the burner on medium-low heat

  • with a spoon or 1/4 measuring cup add 1/2 pancake batter to the pan (can split into 1/3 for 3 small pancakes)

    • before you flip the pancake, add leftover banana slices, then flip after around 30 seconds to 1 min, and cook for 30 seconds

  • repeat with the remaining batter

  • top with your favorite toppings and savor the deliciousness! - I recommend adding a healthy fat to the top to make for a balanced nutrient profile

nutrients in banana pancakes-

Pasture-raised organic eggs - complete protein, omega-3 fatty acids, iron, vitamin B12, phosphorus, selenium, riboflavin, vitamin A, vitamin E, and beta-carotene

Bananas - carbohydrates, fiber, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients

Gluten-free oats - manganese, phosphorus, copper, magnesium, zinc, iron, folate, vitamin B1 (thiamin), vitamin B5 (pantothenic acid), and some calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Ceylon cinnamon - antioxidants, manganese, beta-carotene, vitamin A, vitamin K, potassium, zinc, magnesium, cinnamaldehyde

Nut butter, dark chocolate, ghee, etc. - healthy fats and more!

Sources:

https://www.healthline.com/nutrition/proven-health-benefits-of-eggs

https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/#:~:text=One%20serving%2C%20or%20one%20medium,fiber%2C%20and%20450%20mg%20potassium.

https://www.healthline.com/nutrition/foods/oats

https://www.webmd.com/diet/health-benefits-ceylon-cinnamon

Bella Kalkbrenner
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