2 min read

Banana Oat Pancakes

Overhead shot of Banana Oat Pancakes plated appetizingly in a clean plate
High FiberPrebioticVegetarianGluten-Free
Prep Time5 min
Cook Time15 min
Total Time20 min
Servings2

The batter comes together from just three ingredients: very ripe bananas, oats, and eggs. No refined flour or added sugar goes in, and the result fries up fluffy and naturally sweet. Top it with live-culture yogurt and you've turned a simple pancake into a real prebiotic and probiotic combination. For more quick morning ideas, see our 5 fast gut-friendly breakfast ideas.

Ingredients

  • 2 very ripe bananas
  • 1 cup rolled oats
  • 2 eggs
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon
  • Pinch of salt
  • Coconut oil or butter for the pan
  • To serve: Greek yogurt, fresh berries, honey, sliced banana

Instructions

  1. Blend oats in a food processor or blender until they become a rough flour.
  2. Add bananas, eggs, vanilla, cinnamon, and salt. Blend until smooth. Rest 5 minutes; the batter thickens as oats absorb moisture.
  3. Heat a non-stick pan over medium heat with a small amount of coconut oil or butter.
  4. Pour batter in small rounds (2-3 tbsp each). Cook until edges set and bubbles appear, about 2 minutes. Flip and cook 1 more minute.
  5. Serve immediately topped with yogurt, berries, and honey.

Nutrition Facts (per serving, pancakes only)

Calories 310
Total fat 7g
Total carbohydrates 52g
Dietary fiber 6g
Protein 12g
Sodium 90mg

Why This Is Good for Your Gut

Very ripe bananas are high in fructooligosaccharides (prebiotic fiber) and easily digestible natural sugars. Oat beta-glucan is one of the most studied prebiotic fibers. Eggs provide complete protein including amino acids that support gut lining repair. Topped with Greek yogurt and berries, this becomes a combination of prebiotics, probiotics, and polyphenols in one breakfast.

The riper (even spotty brown) the bananas, the sweeter and more gut-friendly this gets, so don't toss those overripe ones. Try swapping in a chickpea flour pancake with spinach and feta for a savory version, or top these with a spoonful of berry and chia jam instead of syrup.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

Related reading
Share this article

Read next

Overhead shot of Roasted Tomato and White Bean Soup plated appetizingly in a ceramic bowl Roasted Tomato and White Bean Soup
Overhead shot of Egg and Avocado Snack Plate plated appetizingly in a wooden board Egg and Avocado Snack Plate FlexitarianLight SnackGluten-FreeVegetarian Prep Time10 min Cook Time10 min Total Time20 min Servings2 Soft-boiled eggs, sliced avocado, cherry tomatoes,... Overhead shot of Split Pea Soup with Turmeric and Carrots plated appetizingly in a ceramic bowl Split Pea Soup with Turmeric and Carrots VeganHeart-HealthyHigh FiberAnti-Inflammatory Prep Time10 min Cook Time40 min Total Time50 min Servings4 Split peas cook down into something... Overhead shot of Marinated White Bean and Herb Salad plated appetizingly in a wide clean plate Marinated White Bean and Herb Salad FlexitarianLight SnackHigh FiberVegan Prep Time10 min Cook Time0 min Total Time10 min Servings4 White beans marinated in olive...