Reduced carb banana protein pancakes (gluten-free)
Reduced carb banana protein pancakes (GF)
These soft and fluffy pancakes are made with mashed banana, protein powder and a sprinkle of gluten-free flour for a filling yet reduced-carb protein hit. Top with fresh fruit and yoghurt for a deliciously satisfying meal that feels more like a treat than breakfast.
PREP TIME: 10 MINS
COOK TIME: 15 MINS
TOTAL TIME: 25 MINS
A stack of fluffy pancakes will always be a classic brunch go-to, but finding ones that are both dairy and gluten-free can be a bit more of a struggle.
Luckily, making them from scratch has turned out to be reasonably simple. So far I’ve experimented with recipes for fluffy American-style buckwheat flour pancakes, as well as hybrid coconut flour pancake stacks.
Since getting into heavier weight training and tracking nutrition, including enough protein in each meal has become something that I’ve been focusing much more on. This has led to experiments with basic protein powder pancakes, and now this one that includes mashed banana for an extra squidgy texture.
Mashed banana – a common issue with gluten-free cooking is losing some of that fluffy, springy texture. Adding mashed banana to the batter aleviates this problem, as well as helping to naturally sweeten the pancakes without adding any extra sugar
Flavoured vegan protein powder – I currently use the Bulk Powders vegan blend (not an affiliate link, just personal preference!), which has been updated recently to get rid of the nasty sucralose and other artificial sweeteners that you commonly see in most protein powders. I’ve made these pancakes with a whole variety of flavours, including coffee, coconut, banana and vanilla – and they all worked really well. Feel free to substitute for whichever protein powder you prefer!
Buckwheat flour (or other gluten free blends) – buckwheat will always remain my go-to gluten-free flour as it doesn’t have any of the graininess that I’ve encountered with other blends. However, standard GF white flour will work nearly just as well with this recipe. Avoid substituting for coconut or almond flour though, as these do tend to just fall apart (check out my coconut flour pancake recipe instead)
Dairy-free milk or water – for some extra creaminess you can dilute the batter with milk, or to keep calories down, just add water until the right consistency is reached
Eggs – the usual binding agent is used here, and I haven’t experimented with a full vegan version just as yet
Baking powder – for the fluffiest pancakes possible, I add a generous amount of baking powder at the last minute and leave the pancakes to cook very slowly until fully risen
This is the fun bit! These pancakes are extremely versatile, but here are some of my favourite topping ideas
Stewed fruit / fruit compote – this one is so easy to make and works particularly well with apples, blueberries or raspberries. Chop up your fruit (skip if opting for the berry option) and place in a small saucepan. Cover the bottom with enough water to avoid burning the pan, and simmer for 10 mins until broken down into a sauce. Add a little honey to sweeten if necessary
Easy caramelised banana – for a deliciously indulgent topping, chop up a banana into small slices and gently fry in a non-stick pan, together with a tablespoon of maple syrup, until brown and caramelised
Yoghurt – this one works well as a standalone topping, or combined with any of the other toppings listed here. Plain soya yoghurt is a great one for eating dairy-free, but watch out for flavoured yoghurts that are crammed with extra sugar. Alpro do a great cherry soya version that has no added sugar or artificial sweeteners
Granola – sprinkle some gluten-free granola over the top for an added crunchy topping. You can even try making your own – this easy recipe for gluten-free apple granola works really well, or check out my simple maple pecan granola instead.
Bacon (with options ) – bacon pancakes are a great combination, but they suffer from a very high saturated fat content and trigger inflammation in the body due to being such a highly processed food. To mitigate some of this, you can buy nitrate-free bacon that removes some of the harmful chemicals used in the manfucturing process, as well as cutting off the visible fat before cooking. Or, try alternate options like turkey bacon, which is still delicious and high in lean protein
Maple syrup – pair with any of the above for a classic, free-from pancake topping
Mash the banana first and then beat together with the egg until well combined
Stir in the flour, protein powder and water to make a thick batter. The consistency should be pourable, but still thick. When you go to spoon the batter into the frying pan, the mixture shouldn’t spread out much – if it does, add a little extra flour or protein powder to thicken up
Add the baking powder last – this is to minimise over-beating, which can stop the pancakes from rising properly
Cook the pancakes – heat a pan until hot, then use a piece of kitchen roll to wipe a little vegan butter to coat the bottom of the pan. Turn the heat down low (this is very important – a high heat will result in flat pancakes that will likely end up a bit burnt).
Add a few tablespoons of batter to the pan. Leave to cook on one side until risen and starting to form bubbles on the surface (approx 2 mins but may take longer depending on the heat). Then use a spatula to flip the pancake to the other side and cook for another minute
Top the pancakes with yoghurt, fruit or any other of your preferred toppings, and serve immediately
These protein pancakes keep for up to 5 days in the fridge after cooking. To save any leftovers for later, leave the pancakes to cool at room temperature on a plate for about an hour, then seal in an airtight container and chill in the fridge.
Don’t put the hot pancakes straight into a plastic container with the lid sealed, as they will become soggy from the condensation as they cool.
To reheat, just pop in the microwave on a plate and heat on full power for about 1 minute 20 seconds. Then add on any toppings and serve immediately.
Reduced carb gluten-free banana protein pancakes
- Mixing bowl
- Non stick frying pan
- 1/2 ripe banana, mashed (around 50g)
- 1 medium egg, whisked
- 2 tbsp (20g) buckwheat flour (or other gluten-free blend)
- 1 scoop vegan protein powder
- 2 tsp baking powder
- 120 ml water (or dairy-free milk)
- 1/2 tsp vegan butter, for greasing pan
- 2 tbsp soya yoghurt, for topping (optional)
- In a medium sized mixing bowl, mash the banana with a fork until most of the lumps are gone and beat together with the egg, until well combined
- Add the flour, protein powder and water/milk to the mixing bowl. Beat together to make a thick batter - the consistency should be slow to pour. Add a little extra flour to thicken if necessary, or a little extra water if the mixture is too thick
- Add the baking powder, only giving it a few stirs until fully incorporated. Do not over-mix
- Heat a non-stick pan on a medium heat for 1 minute until hot, then add the teaspoon of butter and carefully use a piece of kitchen roll to wipe the melted butter around the pan, removing any excess. Then turn the cooking ring right down to a very low heat and dollop two tablespoons of mixture into the centre of pan. (The pancake shouldn't spread out much from where you've placed the batter - if it does, add more flour to the batter until it roughly holds its shape when dropped into the pan)
- Cook on one side for about 2 minutes, or until the pancake has risen and bubbles are starting to form on the top surface, then carefully flip using a spatula and cook the other side for about 1 minute
- Using the spatula, place the pancake on a pre-heated plate and cover with a square of aluminium foil to keep warm. Then repeat the previous step until all of the batter is used up. Serve with your preferred toppings, e.g. alt-yoghurt, fresh fruit and a sprinkle of gluten-free granola