Some mornings you want a breakfast that feels indulgent but still sets you up for the day ahead. These oat flour banana protein pancakes do exactly that. They are thick, golden and satisfying, sweetened purely by ripe banana and a touch of pure maple syrup, with absolutely no refined sugar anywhere in the recipe. You get a generous stack of fluffy pancakes that honestly taste like a treat, yet deliver serious nutrition before 9am.
The base is oat flour, which you can either buy ready-made or blitz rolled oats in a blender yourself in about 30 seconds. Oat flour gives a slightly nutty, wholesome flavour that plain white flour simply cannot match, and it brings extra fibre to the table too. The real protein boost comes from vanilla protein powder and Greek yogurt working together. Greek yogurt also keeps the batter moist without adding fat from butter, and it contributes a gentle tang that makes the pancakes taste far more complex than the ingredient list suggests. One egg binds everything together and adds even more protein, while ground cinnamon and a small splash of vanilla extract round out the flavour beautifully.
Ripe bananas are the star here, and the riper the better. When bananas develop those brown speckles on the skin, the natural sugars become more concentrated and the flesh softens, which means you get maximum natural sweetness without needing to add refined sugar. Mash them thoroughly until nearly smooth so the batter comes together evenly. If you have a blender you can throw everything in and blitz for ten seconds for an ultra-smooth result, but mashing by hand works just as well and means one less appliance to wash. The batter should be thick and pourable, similar to a classic pancake batter, not runny like crepe batter.
Cooking these oat flour banana protein pancakes takes a little patience. A medium-low heat is your friend because oat flour can catch more easily than white flour if the pan is too hot. Wait until you see small bubbles forming across the surface of each pancake before flipping, which usually takes about two minutes per side. Resist the urge to press down on the pancakes after flipping, as keeping that air inside is what gives you the fluffy texture you are after. Serve them straight from the pan with fresh berries, a drizzle of almond butter, or simply a small pour of pure maple syrup on top. They reheat beautifully too, so making a double batch on Sunday for weekday breakfasts is absolutely worth the small extra effort.
Ingredients
- 2 medium ripe bananas (very ripe with brown spots for maximum natural sweetness)
- 2 large eggs
- 120 g oat flour (certified gluten free if needed, or blend rolled oats until fine)
- 1 scoop (30g) vanilla protein powder (whey or plant-based both work)
- 80 g plain Greek yogurt (full fat or low fat, not flavoured)
- 60 ml unsweetened almond milk (or any milk of choice)
- 1 tbsp pure maple syrup (optional, only if bananas are not very ripe)
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
- 1 tsp baking powder (aluminium free if possible)
- 1 pinch fine sea salt
- 1 tsp coconut oil (for greasing the pan, or use a light spray)
Instructions
- 1
Peel the bananas and mash them in a large mixing bowl with a fork until they are as smooth as possible. A few small lumps are fine but aim for mostly smooth so the batter is even.
The riper the bananas, the sweeter your pancakes will be naturally. Look for bananas with plenty of brown spots on the skin.
- 2
Add the eggs, Greek yogurt, almond milk, vanilla extract and maple syrup (if using) to the mashed banana. Whisk everything together until well combined and smooth.
- 3
Add the oat flour, protein powder, baking powder, cinnamon and salt to the wet ingredients. Stir gently with a spatula or spoon until just combined. Do not overmix. The batter will be thick and slightly lumpy, which is exactly what you want.
If your batter seems too thick to pour easily, add a splash more almond milk, one tablespoon at a time, until it reaches a thick but pourable consistency.
- 4
Heat a non-stick frying pan or griddle over medium-low heat. Add a very small amount of coconut oil and spread it across the surface. Let the pan heat up for about one minute before adding any batter.
Medium-low heat is key here. Oat flour pancakes colour faster than white flour ones, so a lower heat ensures they cook through without burning on the outside.
- 5
Spoon approximately 3 tablespoons of batter per pancake into the pan. Cook for 2 to 2.5 minutes until small bubbles form across the surface and the edges look set and slightly dry.
- 6
Flip each pancake carefully and cook for a further 1.5 to 2 minutes until golden brown and cooked through. Transfer to a warm plate and repeat with the remaining batter, re-greasing the pan lightly between batches.
Do not press the pancakes down after flipping. Leave them undisturbed so they stay fluffy inside.
- 7
Serve immediately with your choice of fresh berries, a drizzle of almond butter, a small pour of maple syrup, or sliced banana on top.
Nutrition per serving
342kcal
Calories
28g
Protein
38g
Carbs
7g
Fat
5g
Fibre
11g
Sugar
210mg
Sodium
Pro Tips
- ✓
Freeze very ripe bananas ahead of time and thaw them overnight in the fridge. They mash perfectly and the natural sweetness is at its peak.
- ✓
Let the batter rest for two minutes after mixing. This gives the oat flour time to absorb the moisture and results in a fluffier pancake.
- ✓
If you are making these for meal prep, cook all the pancakes and cool them completely on a wire rack before storing, so they do not go soggy.
- ✓
Plant-based protein powder tends to make the batter slightly thicker than whey. Add a little extra milk to loosen it if needed.
- ✓
A cast iron pan or a good non-stick skillet gives the best golden crust. Avoid stainless steel pans for this recipe as the batter tends to stick.
Frequently Asked Questions
Variations
- •
Blueberry Boost
Fold 80g of fresh or frozen blueberries into the batter just before cooking. The berries burst during cooking and add extra antioxidants and a natural fruity sweetness.
- •
Chocolate Chip Protein Pancakes
Stir through 2 tablespoons of dark chocolate chips (70% cocoa or higher) for a treat that still keeps refined sugar very low. The chocolate also pairs beautifully with the banana flavour.
- •
Peanut Butter Banana Stack
Add 1 tablespoon of natural peanut butter to the wet ingredients before mixing. This adds healthy fats and extra protein, and the flavour combination of banana and peanut butter is a classic for good reason.
- •
Spiced Chai Pancakes
Replace the plain cinnamon with a chai spice blend: use half a teaspoon of cinnamon, a quarter teaspoon of ground cardamom, a pinch of ground ginger and a small pinch of ground cloves. Warming and aromatic.
Substitutions
- •Greek yogurt → Coconut yogurt or thick soy yogurt (Use an unsweetened, thick variety to keep the batter at the right consistency and avoid adding unwanted sugar.)
- •Almond milk → Oat milk, soy milk or regular dairy milk (Any milk works here. Oat milk adds a subtle sweetness. Soy milk adds a small protein boost.)
- •Vanilla protein powder → An extra 30g of oat flour plus 1 extra tablespoon of Greek yogurt (If you do not use protein powder, this swap keeps the texture close to the original but the protein content per serving will be lower.)
- •Coconut oil → Light olive oil or avocado oil cooking spray (Any neutral oil works for greasing the pan. Butter also works if you are not keeping the recipe dairy free.)
- •Maple syrup → Raw honey or simply leave it out (If your bananas are very ripe you will not miss the maple syrup at all. Raw honey is another unrefined option if you prefer.)
🧊 Storage
Store leftover pancakes in an airtight container in the refrigerator for up to 4 days. Reheat in a dry non-stick pan over low heat for 1 to 2 minutes per side, or microwave on a plate for 30 to 45 seconds. Separate layers with a small piece of baking paper to prevent sticking.
📅 Make Ahead
These pancakes are excellent for meal prep. Cook a full batch, cool completely on a wire rack, then stack with baking paper between each pancake and store in an airtight container. They can also be frozen for up to 2 months. Reheat straight from frozen in a toaster or microwave.
