MACRO-VERIFIED 18G PROTEIN

DAIRY-FREE BANANA OAT PROTEIN PANCAKES
(MACRO-VERIFIED)

Protein

18G

Calories

185

Prep Time

Bake Time

10M

Yield

These fluffy, naturally sweetened pancakes are a nourishing treat that packs an impressive 18 grams of plant-based protein per serving, making them an ideal choice for fueling your day or fueling your recovery after a workout. Crafted with ripe bananas, hearty oats, and a boost of vegan protein, they offer a satisfying combination of tender, moist texture and subtly caramelized flavor from the bananas, with a slight chew from the oats. The naturally sweet taste means no added sugars are necessary, allowing the pure, wholesome flavors to shine through. Perfect for meal prep, these pancakes can be enjoyed hot with fresh fruit, nut butter, or a drizzle of pure maple syrup—great for a quick breakfast or a post-exercise refuel. Their dairy-free, vegan-friendly ingredients make them suitable for various dietary needs, and you can easily swap in gluten-free oats for an allergy-friendly version. For best results, blend the batter until completely smooth and let it rest for a few minutes before cooking to ensure tender, evenly cooked pancakes. Whether you're looking for a high-protein morning boost or a satisfying snack, these pancakes deliver delicious flavor and impressive macros in every bite. All nutrition data is verified using USDA FoodData Central for accuracy.

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INGREDIENTS

ingredient(s) swapped

Nutrition Facts

Updated with substitutions

4 servings per recipe

Serving size

1 pancakes

Amount per serving

Calories

185

% Daily Value*

Total Fat 5g

Total Carbohydrate 24g

Dietary Fiber 4g

14%

Total Sugars 8g

Protein 18g

36%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Verified using USDA FoodData Central

INSTRUCTIONS

Mix ground flaxseed with water and let sit for 5 minutes until gel-like.

Add banana, oats, protein powder, oat milk, flax egg, baking powder, cinnamon, and vanilla to a blender. Blend until smooth.

Let the batter rest for 5 minutes to thicken slightly.

Heat a non-stick skillet over medium heat. Pour 1/4 cup batter per pancake. Cook 2-3 minutes per side until golden.

Top with fresh fruit, nut butter, and a drizzle of maple syrup.

TROUBLESHOOTING

My pancakes are too dry

Try adding 1-2 tablespoons more liquid (milk, yogurt, or egg whites). Also ensure you're not over-measuring the protein powder - use the scoop and level method.

They didn't rise properly

Check your baking powder is fresh (test by adding to hot water - it should bubble vigorously). Also, don't overmix the batter as this can deflate the air bubbles.

The texture is rubbery

This usually means too much protein powder or overbaking. Reduce baking time by 2-3 minutes and check doneness with a toothpick.

SUBSTITUTIONS

Original	Substitute	Notes
Whey Protein	Casein, Plant Blend	May need +10ml liquid
Greek Yogurt	Cottage Cheese, Skyr	Blend smooth first
Egg Whites	Flax Egg, Aquafaba	For vegan option
Oat Flour	Almond Flour, Coconut Flour	Coconut: use 1/3 amount