Banana Oat Pancakes
Calories 260, Carbs 37 grams, Fat 10 grams, Protein 7 grams
- 2 large, very ripe bananas (yields 1 to 1¼ cups mashed)
- 3/4 cup (80 grams) quick-cooking oats
- 1/4 teaspoon sea salt
- 1/2 teaspoon ground cinnamon
- 1 large egg
- 1 tablespoon baking powder
- 3 to 5 tablespoons 1% milk (or non-dairy alternative)
- 3/4 cup (95 grams) whole wheat flour
- 3 tablespoons avocado or coconut oil, to fry pancakes
- 2 cups fresh berries, for topping (optional)
- 1/2 cup honey, for topping (optional)
- In the bottom of a large bowl mash the bananas well with a fork. Stir in the oats and salt. If you prefer softer oats you can microwave this mixture for 30 seconds (just to warm it through) or let it stand for 5 to 10 minutes at room temperature. If you prefer keeping more texture in the oats, skip warming the mixture.
- Using a wooden spoon or silicone spatula, stir in the cinnamon, egg, baking powder and 3 tablespoons of milk until thoroughly combined.
- Gently fold in the flour, ensuring there are no large lumps but take care not to overwork the mixture or you’ll end up with tough pancakes. If needed add the remaining 2 tablespoons of milk so that you have a thick but spreadable batter.
- Heat a griddle or frying pan over medium low. Once hot, add 1 tablespoon of the avocado or coconut oil, swirling to coat the bottom of the pan then add the pancakes in 1/4 cup mounds, gently flattening them if needed.
- Cook them until lightly browned underneath and bubbles appear on the pancake surface then flip and cook on the second side another 2 or 3 minutes longer. (Lower heat is better on these pancakes; they brown fast and cooking them slower ensures the centers are set when the edges are the right color.)
- Repeat with the remaining batter.
- Top with fresh berries and honey (optional).