Recipe: How to Make the Best Healthy Banana Pancakes

A breakfast favourite, the traditional stack of fluffy goodness is undeniably dreamy. We at Fuel-Up, kick it up a notch with a protein-packed twist.

Here’s a simple and healthy banana pancake recipe you can easily make at home. These pancakes are flourless, naturally sweetened with bananas, and can be customised based on your dietary preferences or restrictions.

Health Banana Pancakes Recipe

Ingredients:

• 2 ripe bananas
• 2 eggs
• Add 1 scoop (or serving size as recommended on the package) of your preferred protein powder. Whey, casein, or plant-based proteins like pea, rice, or hemp protein powders work well.
• ½ teaspoon of baking powder (optional, for fluffier pancakes)
• 1 teaspoon of vanilla extract (optional, for added flavour)
• ½ teaspoon of cinnamon (optional, for a hint of spice)
• Pinch of salt
• Cooking spray or a small amount of butter/oil for the pan
• Optional add-ins: blueberries, chocolate chips, nuts, or any preferred extras

Instructions:

Mix Dry Ingredients: 

In a small bowl, combine your protein powder with the baking powder, cinnamon, and a pinch of salt. Mixing the protein powder with the other dry ingredients helps to distribute it evenly throughout the batter.

Mash the Bananas and Mix the Wet Ingredients:

Mash the bananas in a medium-sized bowl and then add the eggs and vanilla extract. Mix until well combined.

Combine Dry and Wet Ingredients:

Add the dry ingredients to the wet ingredients. Stir everything together until just combined to avoid overmixing, which can make the pancakes tough. If your batter seems too thick after adding the protein powder (as it can absorb a lot of moisture), you can add a little milk (dairy or plant-based) to reach the desired consistency.

Preheat the Pan: 

Heat a non-stick skillet or pan over medium heat. Lightly coat the surface with cooking spray, butter, or oil to prevent sticking.

Cook the Pancakes: 

Pour spoonfuls of the batter onto the heated pan to form small pancakes. Cook for about 2 minutes, or until you see bubbles forming on the surface and the edges start to look set. Flip the pancakes carefully and cook for another 1-2 minutes on the other side until golden brown and cooked through.

Serve Warm: 

Serve the pancakes warm from the skillet. You can top them with fresh fruit, a dollop of Greek yoghurt, a drizzle of honey or maple syrup, or any of your favourite pancake toppings.

Additional Tips:

• Protein Powder Type: The type of protein powder you use can affect the flavour and texture of your pancakes. Experiment with different types to find your favourite.
• Adjust Liquid: Depending on the absorbency of your protein powder, you might need to adjust the amount of liquid in the recipe to get the right batter consistency. Start with the original recipe, and add more liquid as needed.
• Flavour Combinations: Consider the flavour of your protein powder when adding extras. Vanilla protein powder or chocolate protein powder can add delicious flavours that complement additional ingredients like nuts, berries, or chocolate chips.

Incorporating protein powder into your banana pancakes is an easy way to create a balanced meal with a good source of protein, making it a great post-workout breakfast or a filling start to your day. Enjoy experimenting with this versatile recipe!

Nutritional Breakdown:

To provide an accurate nutritional breakdown of the banana pancakes with added protein powder, let’s consider a basic recipe that serves 2 people, using common ingredient amounts. This recipe includes:

• 2 ripe bananas
• 2 large eggs
• 1 scoop of protein powder (approximately 30 grams, but this can vary by brand and type)

Optional ingredients like baking powder, vanilla extract, and cinnamon are not included in the nutritional calculation as their contributions are minimal.

Please note, that the nutritional values can vary significantly based on the specific brands and types of ingredients used, especially the protein powder. For this example, I’ll use a generic whey protein powder for the calculation. Here’s an estimated breakdown:

Estimated Nutritional Breakdown (per serving, this recipe makes 2 servings)

• Calories: 275 kcal
• Protein: 20-25 g
• Fat: 5-8 g
• Carbohydrates: 40-45 g
• Fibre: 4-5 g
• Sugar: 20-25 g (mostly from bananas, natural sugars)
• Sodium: 100-150 mg (varies by protein powder)

This breakdown assumes:

• A medium banana has about 105 calories, 27g of carbohydrates, 3g of fibre, and 14g of sugar.
• A large egg has about 70 calories, 6g of protein, 5g of fat, and minimal carbohydrates.
• A generic whey protein powder scoop (30g) contains roughly 120 calories, 24g of protein, 1g of fat, 3g of carbohydrates, and 2g of fibre, but this can vary.

Important Considerations:

• Protein Content: The protein content is significantly boosted by the protein powder. Without it, the protein content would primarily come from the eggs, contributing about 12g of protein to the recipe.
• Dietary Needs: For those with dietary restrictions or preferences, using a plant-based protein powder can alter the nutritional content slightly, particularly the fat and carbohydrate counts.
• Add-ins and Toppings: Any additional ingredients, such as nuts, berries, or syrups, will alter the nutritional value. For a healthier option, choose fresh fruit or a drizzle of honey or pure maple syrup in moderation

Remember, this is an estimation. For precise nutritional information, especially if tracking intake for health or fitness goals, consider calculating the breakdown with the specific brands and quantities you’ll be using.