Banana Oat Protein Pancakes for Two

Name: Banana Oat Protein Pancakes for Two
Prep time: 5 min
Cook time: 12 min
Total time: 20 min
Yield: 2 servings
Ingredients: 118g ripe banana (about 1 medium banana), peeled; 2 large eggs (about 100g without shells); 180g liquid egg whites (about 3/4 cup); 60g rolled oats (about 2/3 cup); 60g vanilla whey protein powder (2 scoops, depending on brand); 61g 1% milk (1/4 cup), plus a small splash only if needed; 8g baking powder (2 tsp); 4g vanilla extract (1 tsp); 3g ground cinnamon (about 1 tsp), optional but recommended; Pinch of kosher salt; Nonstick cooking spray, as needed; 100g nonfat Greek yogurt, divided; 100g berries, divided; Sugar-free maple syrup, to taste (optional, adds carbs and negligible calories per label)

Blended banana-oat protein pancakes for two, built on banana, rolled oats, vanilla whey, whole eggs, egg whites, and 1% milk. Two servings at ~429 cal / 46g protein each; optional Greek yogurt + berry topping pushes protein past 50g.

Cal

429

Protein

46g

Carbs

42g

Fat

Per serving · 1 of 2 / 3-4 pancakes / ~260-290g before toppings

Tested in the kitchen

Prep

5 minutes

Cook

12-15 minutes

Total

20 minutes

Yield

2 servings

Method

01Blend the batter. Add banana, eggs, egg whites, oats, whey, 1% milk, baking powder, vanilla, cinnamon, and salt to a blender. Blend until smooth.
02Rest the batter. Let it sit 2-3 minutes so the oats and whey hydrate. If it gets too thick to pour, blend in a small splash of 1% milk.
03Heat the skillet. Lightly coat a nonstick skillet or griddle with cooking spray and heat over medium-low.
04Cook the pancakes. Pour about 1/4 cup batter per pancake. Cook 2-3 minutes, until the edges look set and bubbles appear on top.
05Flip and finish. Flip carefully and cook another 1-2 minutes, until the center is set and both sides are lightly browned.
06Portion by count and weight. Make 6-8 medium pancakes total. Serve half the batch per person, usually 3-4 pancakes each. For exact tracking, weigh the cooked pancake batch and divide by 2.
07Add the optional topping if using. Top each serving with 50g nonfat Greek yogurt and 50g berries.

Notes from the kitchen

Protein powder brands vary a lot. The macro math assumes a typical vanilla whey at 120 cal / 24g protein per 30g scoop. Update the whey line if your label is different. Keep the heat at medium-low; protein pancake batter can brown before the center sets if the pan is too hot. The optional Greek yogurt + berry topping adds about 55 cal and 5.5g protein per serving and pushes the topped plate past 50g protein. Store cooked pancakes separately from yogurt and berries, refrigerated up to 4 days, or freezer-friendly up to 2 months (freeze in a single layer first, then transfer to a bag). Reheat 30-45 seconds in the microwave for a soft texture, or 3-5 minutes in a toaster oven or air fryer at 325F for better edges.

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