Protein banana pancakes

Fluffy, golden and naturally sweet, these protein banana pancakes are the ideal breakfast when you want indulgence and nutrition together. With no added sugar or refined flour, they rely on a winning trio: banana for softness and natural sweetness, rolled oats for slow-release complex carbohydrate, and eggs (plus a scoop of protein powder) for a solid protein boost. The result is a filling recipe that keeps you going all morning, perfect on waking or as a snack after a workout. Allow less than 15 minutes from mixing bowl to plate.

Prep time: 10 min  |  Cooking time: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 343 kcal · 25 g protein · 42 g carbohydrate · 8 g fat

Ingredients

• 2 bananas (ripe)
• 2 eggs
• 60 g rolled oats
• 1 scoop (30 g) of protein powder (whey or plant-based)
• 1 tsp baking powder
• 1 pinch of cinnamon

Method

1. Mash the ripe bananas with a fork in a mixing bowl until smooth (the more spotted the banana, the sweeter the pancakes).
2. Add the eggs and whisk to combine, then stir in the rolled oats (blitzed beforehand to a coarse flour), the protein powder, baking powder and cinnamon.
3. Mix until you have a thick but pourable batter, and leave it to rest for 5 minutes: the oats absorb the liquid and the batter holds together better when cooking.
4. Heat a non-stick frying pan over a medium heat with a drop of oil. Pour in small ladlefuls of batter and cook for 1 to 2 minutes, until bubbles form on the surface.
5. Flip carefully and cook for 1 minute on the other side, until the pancakes are golden.
6. Serve warm, plain or topped with fromage blanc, red berries and a drizzle of honey.

Nutritional benefits

With around 24 g of protein per serving, these pancakes support the maintenance and building of muscle mass, a plus when gaining muscle as well as in a simple balanced diet. Rolled oats, with a moderate glycaemic index, release their energy gradually and prevent the mid-morning slump, while providing fibre that is good for digestion and fullness. Banana supplies potassium and a natural sugar that is quickly available, ideal around exercise, while eggs offer complete protein and micronutrients (vitamin B12, choline). A nutrient-dense recipe, far more worthwhile than classic pancakes made with white flour and sugar.

Variations and substitutions

• Vegan version: replace the eggs with 2 tbsp chia seeds mixed with 6 tbsp water (leave to swell for 10 min) and use a plant-based protein.
• Oat-free / gluten-free: replace the oats with ground almonds or certified gluten-free oats.
• Even more protein: add 100 g fromage blanc to the batter or serve with Greek yoghurt.
• Indulgent: stir a few dark chocolate chips or blueberries into the batter.

Storage and making ahead

These pancakes keep for 2 to 3 days in the fridge in an airtight container, and freeze very well: stack them with baking paper in between, then reheat in the toaster or a frying pan. Handy for making a batch on Sunday and having breakfasts ready all week (batch cooking).

💡 Good to know

For an even higher-protein version after weight training, replace one banana with 100 g fromage blanc: you reach about 30 g of protein per serving without adding more carbohydrate. Avoid turning the heat up too high: gentle cooking gives pancakes that are soft in the middle and golden without burning.

Read next

Discover more high-protein recipes · muscle-gain recipes · healthy & balanced recipes.

Ingredients in this recipe: bananas · eggs · oats · protein powder · baking powder.

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