Banana and Oats Pancakes

Easy Peesy, Banana Squeezy! 🍌

These pancakes are absolutely delicious (and healthy!). They truly are a balanced breakfast!

• Protein: Protein powder, chia seeds, and greek yogurt

• Healthy Fats: Walnuts, almond butter, pumpkin seeds

• Fruits: Blueberries and bananas

• Whole Grains: Oats

Pair with some carrot sticks or other easy vegetable to get a veggie in if you need!

These can also be made dairy free by substituting coconut milk or almond milk yogurt for a topping and using a non-dairy milk for the mix itself!

Sweet tooth: Satisfied.

These pancakes are flavorful and sweet while being a great balanced breakfast. They are made with easy ingredients that likely have around! They are also eggless if that appeals to you or fits your diet! Made with fodmap friendly serving sizes and lactose free ingredients, they also won't upset your gut! You can also customize them easily to fit your tastes and needs.

Banana and Oats Pancakes

Ingredients

Yield: 3 medium pancakes

Prep Time: 10 Mins

Cook time: ~5 Mins

Brands I use: Linked below

• ½ cup Old Fashioned oats

• ½ Scoop of Protein powder

• ½ teaspoon of baking powder

• Sprinkle of salt

• Cooking Spray

• ¾ of a medium (green to just yellow) banana

• ½ teaspoon of cinnamon

• 1 teaspoon pure vanilla extract

• ½ cup of lactose free milk (or dairy free option if preferable)

• ½ teaspoon of oil (canola preferably, but your choosing)

Toppings (all optional/up to you!):

• Chopped walnuts ( I added in total probably about 5 nuts)

• ¼ of banana (sliced aka rest of other banana)

• Almond butter ( I added in total probably about 1.5 teaspoons)

• Lactose-free Greek Yogurt ( I used about 2 spoonfuls) (or dairy free option if preferable)

• Chia seeds ( I did just 2 sprinkles across)

• Frozen blueberries (warmed) ( A small handful)

• Honey (Probably about a teaspoon)

Directions

Directions should always be short and to the point.

1. Mix oats, protein powder, salt, and baking powder. Set aside.

2. In a larger bowl, mash the banana.

3. Mix in the cinnamon and vanilla, and then the milk.

4. Mix in the oil.

5. Add in half of the dry ingredients that you set aside earlier and mix together thoroughly. Add in the other half and mix again.

   1. The mixture will be a little wetter and less stable than you would expect from a normal pancake so just be aware.

6. Turn on stove and let pan warm for 20 seconds on a low-med heat. Then spray cooking oil and let sit for another 20 seconds. Turn pan to just below medium setting (adjust for your own stove if it usually burns more or less powerfully)

7. Spoon or pour batter into the pan as seen below.

8. Let each pancake cook for about a minute per side. Again they are a little less stable, but don't wait too long to flip. If needed use assistance (another spatula, your hand (carefully), etc.) to flip. They will look darker than normal pancakes so don't worry too much if they look darker than you would expect. The banana, cinnamon, and oats will do that.

9. Transfer to plate, add desired toppings, and enjoy!

Low FODMAP Notes

1. Serving Sizes:

   1. Oats: 1/2 cup ✅

   2. Banana- 1 medium firm (Green/yellow) ✅

   3. Blueberries- Handful (Monash serving size is1 cup, so we are below)

   4. Almond Butter 1 Tablespoon ✅

   5. Chopped Walnuts =~5 nuts total

   6. Lactose free greek yogurt and milk= (Monash serving size is 1 cup for each, so we are below)

   7. Chia seeds (Monash serving size is 2 tablespoons, so we are below)

   8. Honey- 1 Teaspoon ✅

1. Protein Powder

   1. I use brown rice protein powder by Naked Nutrition. Brown Rice protein is a type of protein powder recommended/allowed for those with IBS so you should be all good here. However, there are many types that work. Whatever you have found. Otherwise, check out the instagram accounts/websites of the dietitians listed on my Resources page to ask them in a quick DM.

2. Brands

   1. Check out my Product list for the brands I recommend!

3. Dairy Free?

   1. These can also be made dairy free by substituting coconut milk or almond milk yogurt for a topping and using a non-dairy milk for the mix itself!

Try them Yourself!

Let me know on Instagram or leave a comment here, if you make these easy and delicious pancakes! Happy breakfasting!