Home » Cook It UP » [Recipes] Gluten Free, High Protein, Flambéed Banana Pancakes

[Recipes] Gluten Free, High Protein, Flambéed Banana Pancakes

Posted by Bryan DiSanto on May 10, 2013 in Cook It UP, Desserts, Gluten Free, Recipes, Vegetarian | 1 comment

Gluten free nation — officially welcome banana pancakes to the party.

Our recipe for Gluten Free, High Protein, Flambéed Banana Pancakes is a simple, incredibly delicious spin off of our original high protein Blueberry-Cinna-Banana Greek Yogurt Pancakes, designed with celiacs and gluten free lifestyles in mind.

Using only oat flour — I like Bob’s Red Mill Gluten Free Oat Flour — bananas, egg whites, and a few other simple ingredients, these bad boys pack the same robust flavor and fluffliness of the real deal. Add gooey, succulent, flambéed bananas and you’ve got pancake nirvana, sans gluten.

Enjoy them guilt-free for breakfast, lunch, an afternoon snack, or as a killer post-workout meal — they’re the perfect way to refuel, recover, and galvanize fresh new muscle growth. One full batch has a svelte 470 calories, 9 g of fiber, and 33 g of protein.

Health Highlights

All-natural, whole ingredients.
High Protein — 33 g for the entire recipe, or 11 g per pancake
Low Fat — 4.5 g for the entire recipe, or 1.5 g per pancake
Low Calorie — 470 calories for the entire recipe, or 156 calories per MASSIVE pancake
High Fiber — 9 g for the entire recipe, or 3 g per pancake
No added sugar
Gluten free
Vegetarian

Ingredients

3/4 cup (one 6 oz. individual) plain 0% Greek yogurt (I use FAGE)
1/2 cup gluten free oat flour (I like Bob’s Red Mill Gluten Free Oat Flour)
3 TBSP egg whites
1 large banana
1 TSP. baking soda
1 TSP. vanilla extract
Cinnamon — a few shakes, to taste
Pinch of kosher salt
Agave nectar (*optional)

Directions

Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 3 large pancakes

1. Spray a small frying pan with cooking spray (I like spray coconut oil) and set it over low heat. Cut up a ripe banana into 1/4″ slices and let it cook while you’re making the batter (step 2).

Watch the pan and shut off the heat once the banana slices soften and become a beautiful, flambéed golden brown.

gluten free banana pancakes, gluten free pancakes, gluten free banana pancakes recipe

Step 1

2. Combine 1/2 cup gluten free oat flour, 3 TBSP egg whites, 1 container of plain 0% Greek yogurt, 1 TSP vanilla extract, 1 TSP baking soda, cinnamon, and a pinch of kosher salt in a deep bowl.

Check your banana slices at this point, they should be finished.

Step 2

3. Hand mix all of the ingredients thoroughly so that there are no clumps or cinnamon swirls. Don’t worry if the batter is overly thick.

Note: Test out the batter once mixed. If it still tastes like baking soda, continue to mix; if not, move on to step 4.

Step 3

4. Fold in 1/2 of the flambéed bananas. Save the second half to top your pancakes once finished.

Step 4

Steps 5 & 6. Spray a second pan with cooking spray and place on low/medium heat. Add the batter to the pan split into 3-5 pancakes, depending on desired size. Flip the pancakes once little bubbles form (~ 4 minutes).

Cook for an additional 3 minutes until golden brown and fluffy.

Step 5

Step 6

6. Plate and top with the remaining flambéed bananas and a little agave nectar drizzle.

Feel free to customize and add additional banana slices, blueberries, mango chunks, walnuts, agave, honey, real maple syrup, etc. If it’s a post-workout meal, a little bit of extra sugar (in the form of agave, honey, maple syrup) can kickstart the growth and recovery process; if this is a normal meal or snack, stick to whole fruit and nuts.

Nutrition Facts Per Serving

*Per large pancake (recipe nets 3). Nutrition info for entire recipe in (parathesis).

Calories - 156 calories (470)
Fat - 1.5 g (4.5 g)
Total Carbs - 24.3 g (73 g)
Net Carbs - 21.3 g (62 g)
Fiber - 3 g (9 g)
Sugar - 7 g (21 g)
Protein - 11 g (33.5 g)
Gluten free
Vegetarian

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About
Latest Posts

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a Chef from Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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8 Uber-Lean, Nutrient-Jacked, Healthy Snacks To Power Your Diet On The Go - January 13, 2016
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Andrew

Awesome, healthy, and delicious!

Little FYI tip…if you can’t find oat flour and have oatmeal(any kind works) and a food processor…make your own. Measure out what you need, pour it in, whirl it up for a couple minutes. Check it and see if it has a flour like consistency There you go, oat flour.

[Recipes] Gluten Free, High Protein, Flambéed Banana Pancakes

Health Highlights

All-natural, whole ingredients.

High Protein — 33 g for the entire recipe, or 11 g per pancake

Low Fat — 4.5 g for the entire recipe, or 1.5 g per pancake

Low Calorie — 470 calories for the entire recipe, or 156 calories per MASSIVE pancake

High Fiber — 9 g for the entire recipe, or 3 g per pancake

No added sugar

Gluten free

Vegetarian

Ingredients

Directions

Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 3 large pancakes

Nutrition Facts Per Serving

Calories - 156 calories (470)

Fat - 1.5 g (4.5 g)

Total Carbs - 24.3 g (73 g)

Net Carbs - 21.3 g (62 g)

Fiber - 3 g (9 g)

Sugar - 7 g (21 g)

Protein - 11 g (33.5 g)

Gluten free

Vegetarian

Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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