.png)
Banana Oat Pancakes (3 Ingredients)
Flourless pancakes made with just banana, eggs, and oats. Naturally sweet, gluten-free, and high in protein.
breakfasteasy
Flourless pancakes made with just banana, eggs, and oats. Naturally sweet, gluten-free, and high in protein.
Per serving · Adjust servings below to scale ingredients
Rate this recipe
5/5 · 2 ratings
Blend bananas, eggs, oat flour, cinnamon, and salt until smooth.
Heat a non-stick pan over medium-low heat with a little butter.
Pour small pancakes (these are delicate — keep them small). Cook 2-3 min per side.
Flip gently when edges look set.
Serve with berries, yogurt, and a drizzle of maple syrup.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Banana Oat Pancakes (3 Ingredients) delivers 16g of protein at 280 calories — that's 18 calories per gram of protein, making it a solid protein sources on this site. Protein accounts for roughly 23% of total calories in this dish. The 34g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 10g of fat primarily comes from the cooking method and protein source itself, keeping the overall calorie density low.
Banana Oat Pancakes store well. Stack cooled pancakes with parchment between each layer and refrigerate for up to 3 days or freeze for up to 2 months. Reheat in a toaster or oven at 180 °C for 3–4 minutes. This recipe makes 2 servings (16g protein, 280 calories each). For batch prep, make a double or triple batch on the weekend — freeze in pairs and grab a portion each morning. The batter can also be made the night before and refrigerated.
Mix the dry ingredients the night before. In the morning, add wet ingredients and cook — this cuts active time to under 5 minutes.
Use gluten-free alternatives for the bread/pasta/tortilla component. The protein and sauce parts are naturally gluten-free. Check all packaged sauces for hidden gluten.
Use frozen fruit (not fresh + ice), add minimal liquid, and use a thick base like frozen banana or Greek yogurt. Blend in short bursts, pushing ingredients down with a tamper if your blender has one.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
