Discover the breakfast recipe that can transform your morning routine and support your weight loss journey. These Banana Oatmeal Pancakes are not just delicious, but packed with nutrition, easy to prepare, and incredibly satisfying.
Ingredients
US Measurements
- 1 cup rolled oats (100g)
- 1/2 cup milk (125 ml)
- 1 ripe banana, mashed
- 1 large egg
Metric Measurements
- 100 grams rolled oats
- 125 ml milk (dairy or plant-based)
- 1 medium banana, mashed
- 1 large egg
Step-by-Step Instructions
- Prepare the Ingredients In a medium mixing bowl, mash the ripe banana until smooth and creamy.
- Combine Wet Ingredients Add the egg and milk to the mashed banana. Whisk thoroughly until well combined.
- Add Dry Ingredients Pour the oatmeal into the wet mixture, stirring until you have a consistent batter.
- Let the Batter Rest Allow the mixture to sit for 5 minutes. This helps the oats absorb liquid and creates a better texture.
- Cook the Pancakes Heat a non-stick skillet over medium heat. Use a small amount of cooking spray or light oil. Pour approximately 1/4 cup of batter for each pancake. Cook for 2-3 minutes until bubbles form on the surface.
- Flip and Finish Carefully flip the pancake and cook the other side for an additional 1-2 minutes until golden brown.
Nutritional Information
Per Serving (2-3 pancakes):
- Calories: 300-350
- Protein: 12-15g
- Carbohydrates: 40-45g
- Fat: 8-10g
- Fiber: 6-8g
Preparation Time: 10 minutes Cooking Time: 10 minutes Total Time: 20 minutes Yield: 2-3 servings
Cooking Tips and Tricks
- Use very ripe bananas for natural sweetness
- If batter is too thick, add a little more milk
- For crispy edges, use a cast-iron or well-seasoned skillet
- Keep pancakes warm in a low-temperature oven while cooking remaining batches
Variations and Substitutions
- Protein Boost: Add a scoop of protein powder
- Gluten-Free: Use certified gluten-free oats
- Dairy-Free: Use almond, oat, or coconut milk
- Add-Ins: Sprinkle cinnamon, chia seeds, or chopped nuts
- Sweet Variation: Add a drizzle of honey or maple syrup
Frequently Asked Questions
Q1: Why are these pancakes good for weight loss? High in fiber, protein, and complex carbohydrates, these pancakes keep you full and provide steady energy.
Q2: Can I make the batter the night before? Yes, refrigerate overnight. Stir before cooking and add a splash of milk if needed.
Q3: Are these pancakes suitable for meal prep? Absolutely! Cook in advance and reheat in a toaster or microwave.
Q4: Can I freeze these pancakes? Yes, layer between parchment paper and freeze for up to 1 month.
Q5: Are these pancakes suitable for vegetarians? Yes, they are vegetarian-friendly. For a vegan version, use a plant-based egg substitute.
Storage and Make-Ahead Tips
- Refrigerate cooked pancakes for 3-4 days
- Freeze for up to 1 month
- Reheat in a toaster, skillet, or microwave
- Best consumed within 2-3 days for optimal texture
These Banana Oatmeal Pancakes are more than just a meal – they’re a delicious strategy for maintaining a healthy, balanced diet. Enjoy your weight loss journey, one pancake at a time!