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High Protein 3 Ingredient Banana Oatmeal Pancakes

High Protein 3 Ingredient Banana Oatmeal Pancakes
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These fluffy, protein-packed pancakes use just banana, eggs, and rolled oats for a naturally sweet and satisfying breakfast. Each serving delivers over 13 grams of protein, with a tender interior and lightly caramelized edges from the banana’s natural sugars.

Ingredients

Scale
  • 2 medium bananas (about 7 oz / 200 g total), very ripe with brown spots
  • 4 large eggs (50 g each, about 200 g total)
  • 1 cup rolled oats (90 g), certified gluten-free if needed
  • Nonstick cooking spray or 1 tsp coconut oil, for the pan (optional)

Instructions

  1. In a medium mixing bowl, add the 2 very ripe bananas. Using a fork or potato masher, mash the bananas until no large lumps remain and the mixture is a smooth, almost liquid paste — this ensures even sweetness and texture throughout the pancakes.
  2. Crack the 4 large eggs into the bowl with the mashed banana. Whisk vigorously with a fork or wire whisk until the eggs are fully incorporated and the batter is homogeneous and slightly frothy — this incorporates air for lighter pancakes.
  3. Add the 1 cup of rolled oats to the bowl. Stir with a spatula or spoon until all the oats are evenly hydrated and no dry patches remain. Let the batter rest for 5 minutes at room temperature — this allows the oats to absorb moisture and soften, which prevents gritty pancakes.
  4. If desired, add optional flavorings at this point: 1/2 tsp ground cinnamon, 1/4 tsp vanilla extract, or a pinch of kosher salt can be stirred in. For a protein boost, fold in 1/4 cup (20 g) unflavored whey or plant-based protein powder, adding 2 tbsp extra milk or water if the batter becomes too thick.
  5. Place a large nonstick skillet or griddle over medium heat. Let it heat for 2-3 minutes — the pan is ready when a drop of water flicked onto the surface sizzles and evaporates in 2-3 seconds. If using cooking spray, lightly mist the pan; if using coconut oil, add 1 tsp and tilt to coat.
  6. Using a 1/4-cup measure or a ladle, pour about 1/4 cup (60 ml) of batter per pancake onto the hot pan. Gently spread the batter into a 3.5- to 4-inch circle with the back of the ladle. Leave at least 1 inch between pancakes to allow for spreading.
  7. Cook the pancakes for 2-3 minutes on the first side. You will see small bubbles forming on the surface and the edges will look set and slightly dry. When the bubbles pop and leave tiny holes, and the bottom is deep golden brown, flip the pancake using a thin spatula.
  8. Cook the second side for 1-2 minutes, until it is golden brown and the pancake feels firm when pressed gently in the center. Transfer to a plate and repeat with the remaining batter, applying a light spray of oil between batches to maintain a nonstick surface.
  9. Serve the pancakes immediately in stacks of 2-3 per person. Top with optional additions: Greek yogurt (extra protein), fresh berries, a drizzle of honey or maple syrup, a sprinkle of cinnamon, or a smear of nut butter. Avoid adding too many high-calorie toppings if watching macros.

Notes

Storage and Reheating: Store leftover pancakes in an airtight container in the refrigerator for up to 4 days. To freeze, stack pancakes with parchment paper between each and place in a freezer-safe bag for up to 2 months. Reheat from frozen or refrigerated in a toaster on medium setting for 1-2 cycles, or in a 350°F / 177°C oven for 5-7 minutes until warmed through. Avoid microwaving as it makes the pancakes rubbery. For a thicker batter, add 2 extra tablespoons of oats; for thinner pancakes, add 1 tablespoon of milk. If making for meal prep, double the recipe and freeze individual portions.

Nutrition

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Find it online: https://thehighproteinrecipes.com/high-protein-3-ingredient-banana-oatmeal-pancakes/