Gluten-Free High Protein Pancakes

This gluten-free banana-oat pancake recipe transforms basic pantry ingredients into a protein-packed breakfast that will keep you energized all morning. The natural sweetness from the banana means you need less syrup, making these pancakes a healthier alternative to traditional versions.

I created this recipe during a busy week when I needed quick, nutritious breakfasts that would keep my energy levels stable. Now these pancakes have become my go to meal prep solution for hectic mornings.

Ingredients

• Quick cooking oats: Forms the base of our pancake batter without needing flour
• Egg: Provides structure and protein to help the pancakes hold together
• Kosher salt: Enhances all the flavors without making the pancakes taste salty
• Chia seeds or flax seeds: Add omega 3s and help bind the mixture
• Cinnamon: Brings warmth and complements the banana perfectly
• Protein powder: Boosts the nutritional profile, choose your favorite vanilla or unflavored variety
• Banana: Provides natural sweetness and moisture; look for one with some brown spots for maximum flavor
• Extra virgin olive oil: Prevents sticking and adds a subtle richness
• Almond butter: Creates a creamy protein-rich topping; choose natural varieties without added sugars
• Maple syrup: Adds the perfect finishing touch; use the real stuff for best flavor

Step-by-Step Instructions

Mix the Dry Ingredients:

In a medium bowl use a fork to combine the oats, salt, chia or flax seeds, cinnamon, and protein powder if using. Make sure they're evenly distributed to prevent clumping when wet ingredients are added. This ensures consistent texture throughout your pancakes.

Add the Wet Ingredients:

Pour in the appropriate amount of water based on whether you're using protein powder or not. If using protein powder, add 1/2 cup water; otherwise, add just 1/4 cup. The protein powder absorbs significant moisture, so this adjustment is crucial for proper batter consistency.

Incorporate the Banana:

Slice the banana directly into the bowl with your mixture. Use the back of your fork to lightly mash some pieces while leaving others more chunky. This creates pockets of intense banana flavor throughout the pancakes. Let the batter rest for 5 minutes so the oats can soften and the chia or flax seeds can work their binding magic.

Preheat Your Skillet:

While the batter rests, place your skillet over low heat. This gentle preheating ensures even cooking without burning. A good quality nonstick skillet works best, but a well-seasoned cast iron skillet also produces excellent results with a nicer crust.

Cook the Pancakes:

Turn the heat to medium and add the olive oil, making sure to coat the entire cooking surface. Pour the batter to form either two larger pancakes or several smaller ones depending on your preference. Smaller pancakes are easier to flip, but larger ones make a more impressive presentation.

Master the Flip:

Let the pancakes cook undisturbed for 2 to 2.5 minutes until the edges look set and tiny bubbles form on the surface. Slide a thin spatula completely underneath each pancake before flipping in one confident motion. Cook for another 2 to 2.5 minutes until golden brown and cooked through.

Serve and Enjoy:

Transfer the finished pancakes to a plate, spread with almond butter if desired, and drizzle with maple syrup. The warm pancakes will slightly melt the almond butter, creating a luscious sauce when combined with the syrup.

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The banana is truly the star ingredient here. I discovered that using a slightly overripe banana not only makes the pancakes sweeter but also creates a more cohesive batter. My husband, who usually reaches for cereal, now requests these pancakes several times a week, claiming they keep him full until lunch unlike anything else.

Make Ahead Options

These pancakes refrigerate beautifully for up to three days. Simply place them in an airtight container with parchment paper between layers to prevent sticking. To reheat, microwave for 20-30 seconds or toast briefly in a skillet for a crisper exterior. The reheated pancakes develop an even deeper flavor profile that many people actually prefer to freshly made ones.

Ingredient Substitutions

The beauty of this recipe lies in its flexibility. If you don't have quick oats, regular rolled oats work just as well; you may just need to rest the batter a bit longer. Mashed pumpkin can replace banana for a seasonal twist, though you'll want to add a touch more sweetener. Any nut butter works in place of almond butter, and honey can substitute for maple syrup if preferred.

Serving Suggestions

While delicious with the classic almond butter and maple syrup topping, these pancakes reach new heights with additional fresh fruit like blueberries or sliced strawberries. For a dessert-like breakfast, sprinkle with dark chocolate chips while the pancakes are still hot. They also pair wonderfully with a side of Greek yogurt drizzled with honey for even more protein.

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Frequently Asked Questions

→ Can I make these pancakes ahead of time?

Yes, you can make these pancakes ahead of time and store them in the refrigerator for up to 3 days. Reheat them in a toaster, microwave, or skillet until warm. You can also freeze them by placing parchment paper between each pancake and storing in a freezer-safe container for up to 3 months.

→ What can I substitute for chia or flax seeds?

If you don't have chia or flax seeds, you can omit them entirely. They help with binding and add nutrition, but the pancakes will still work without them. Alternatively, you could use hemp seeds or ground nuts for similar texture and nutritional benefits.

→ What type of protein powder works best?

A vanilla or unflavored whey or plant-based protein powder works best in these pancakes. Avoid strongly flavored varieties unless they complement banana well. Remember to adjust the water quantity (use 1/2 cup) when adding protein powder to achieve the right batter consistency.

→ Can I use regular rolled oats instead of quick-cooking oats?

Yes, you can use regular rolled oats instead of quick-cooking oats, but the texture will be slightly chewier. For smoother pancakes, pulse regular oats in a food processor a few times to break them down before using them in the batter.

→ How ripe should the banana be?

A medium-ripe to slightly overripe banana works best in these pancakes. Overripe bananas (with brown spots) will provide more sweetness and mash more easily into the batter. Avoid using green, underripe bananas as they won't integrate well and will provide less flavor.

→ Are these pancakes truly gluten-free?

Yes, as long as you use certified gluten-free oats, these pancakes are gluten-free. Regular oats may be cross-contaminated with gluten during processing, so look for oats specifically labeled gluten-free if you have celiac disease or gluten sensitivity.