Recipe 3: Banana Oat Pancakes

Soft, naturally sweet pancakes made with oats, banana and eggs. They’re a simple alternative to traditional pancakes and can be made without adding refined sugar.

Ingredients — 1 serving

• ½ cup rolled oats
• 1 medium ripe banana
• 2 eggs
• ¼ teaspoon cinnamon
• ½ teaspoon baking powder
• 1–2 tablespoons milk or water, if needed
• 1 teaspoon cooking oil for the pan
• 2 tablespoons plain unsweetened yoghurt, for serving
• A few slices of banana or berries, optional

Method

1. Add the oats, banana, eggs, cinnamon and baking powder to a blender.
2. Blend until you have a fairly smooth batter. Add a little milk or water if the batter is too thick.
3. Allow the batter to sit for about 3–5 minutes so the oats can absorb some of the liquid.
4. Heat a non-stick pan over medium-low heat and lightly grease it with the oil.
5. Pour small portions of batter into the pan.
6. Cook until bubbles appear on the surface and the edges look set.
7. Flip and cook the other side until golden and cooked through.
8. Serve with plain yoghurt and fresh fruit.

Nutrition Information

Approximate nutrition per serving: Nutrient Amount Energy ~430 kcal Protein ~20 g Carbohydrates ~48 g Fat ~18 g Fibre ~6 g

Estimates will vary depending on the size of the banana, eggs, yoghurt and amount of oil used.

Key Nutrients

Protein: Eggs and yoghurt provide protein, making these more filling than pancakes made mainly from refined flour.

Fibre: Oats and banana contribute dietary fibre, which supports digestive health and satiety.

Manganese: Oats are a good source of manganese, a mineral involved in normal metabolism and antioxidant defence.

Potassium: Bananas provide potassium, an important mineral involved in fluid balance and normal muscle and nerve function.

Calcium: Plain yoghurt contributes calcium, which is important for bones and teeth.

Nutritious Cooking Method: Minimal-Oil Pan Cooking

Traditional pancakes can easily absorb a considerable amount of oil.

For these pancakes, use a good non-stick pan and just enough oil to prevent sticking. Cooking over medium-low heat also helps the pancakes cook evenly without burning the outside before the centre is ready.

You can also bake the batter in a lightly greased muffin tray if you want a completely hands-off alternative.

The Secret Ingredient: Cinnamon

Cinnamon isn’t just there to make the pancakes smell amazing.

It adds intense flavour without adding sugar, which allows the banana to provide most of the sweetness.

This is particularly useful when you’re trying to gradually reduce your preference for very sweet foods.

Tip: Use a ripe banana. The riper the banana, the sweeter the pancakes will taste naturally.

Nutritionist’s Tip

“Healthy” doesn’t mean you have to give up pancakes.

The difference often comes down to what goes into them and how they’re prepared.

Using oats instead of relying entirely on refined flour, adding eggs for protein, using banana for sweetness and controlling the cooking oil makes these pancakes a more nutrient-dense option.

Want More Fibre?

Add 1 tablespoon of chia or ground flaxseed to the batter.

You may need an extra tablespoon or two of milk or water because the seeds absorb liquid.

Want More Protein?

Serve the pancakes with additional plain Greek-style yoghurt or add one extra egg to the batter.

For Weight Management

Be mindful of the toppings.

A nutritious pancake can become a very energy-dense meal when topped with large amounts of honey, syrup, peanut butter and chocolate spread.

Try:

Pancakes + plain yoghurt + fresh fruit

rather than several high-calorie toppings at once.

For Better Blood-Sugar Balance

Pairing the pancakes with protein and fibre can make the meal more balanced.

Instead of eating the pancakes alone, include plain yoghurt and a small portion of fruit.

Simple Nutrition Snapshot

Preparation: Easy
Time: 15–20 minutes
Cost: Affordable
Best for: Breakfast or weekend brunch
Cooking skill: Beginner-friendly

The Simple Nutrition Takeaway

You don’t need to completely eliminate pancakes to eat well.

Upgrade the ingredients, control the portion and choose nutritious toppings. Small changes can turn familiar comfort foods into meals that better fit a balanced eating pattern.