Banana Protein Pancakes
By @chef1
Fluffy and delicious protein pancakes with a hint of banana, perfect for a post-workout brunch.
Recipe Rating
Not yet rated by chefs
Ingredients
- ●1/2 ripe banana
- ●1/4 cup milk
- ●1/4 cup protein powder
- ●1/4 cup flour
- ●1/2 teaspoon baking powder
- ●1/4 teaspoon cinnamon
- ●1 egg
- ●1 teaspoon oil
Instructions
- 1Mash the banana in a bowl.
- 2Add milk, protein powder, flour, baking powder, cinnamon, and egg to the bowl. Mix until just combined.
- 3Use the entire listed 1 teaspoon oil to grease the griddle across the batch; heat over medium heat.
- 4Divide batter into four equal pancakes, cooking two at a time in two batches.
- 5Cook each batch for 2-3 minutes per side, until golden and cooked through.
- 6Serve immediately.
Recipe details
- Category
- Breakfast
- Preparation
- 20 minutes
- Cooking
- 13 minutes
Estimated total: 33 minutes. Planning estimate: stated duration ranges use their midpoint; standard preparation, heating and handling allowances are included. Overlapping tasks are counted once. Resting/chilling is included in total time.
How these estimates were calculated
- Prepare measured ingredients: 10 min planning allowance (vegetable_prep)
- mix: 3 min planning allowance (mix)
- mix: 3 min planning allowance (mix)
- pan preheat: 3 min planning allowance (pan_preheat)
- transfer: 2 min planning allowance (transfer)
- transfer: 2 min planning allowance (transfer)
- Chosen 10-minute initial preparation allowance includes implicit chopping and measuring; written preparation is not counted here again.
- Explicit reviewed multiplication: 4 sides/batch actions; source quantities and pan capacity reviewed.
- ripe banana: USDA medium (7" to 7-7/8" long) portion weight
- Assumed 1/2 medium raw banana.
- milk: USDA cup portion weight
- Assumed generic fluid milk (3.7% milkfat).
- protein powder: USDA cup portion weight
- Assumed generic whey protein powder, scaled from 0.33 cup portion.
- flour: USDA cup portion weight
- Assumed generic all-purpose enriched bleached wheat flour.
- baking powder: USDA tsp portion weight
- Assumed generic double-acting baking powder (sodium aluminum sulfate type).
- cinnamon: USDA tsp portion weight
- Assumed ground cinnamon.
- egg: USDA large portion weight
- Assumed 1 large raw whole egg.
- oil: USDA teaspoon portion weight
- Assumed generic vegetable oil (soybean, refined).
- ripe banana: 59 g · USDA reference 173944
- milk: 61 g · USDA reference 171266
- protein powder: 24.24 g · USDA reference 173180
- flour: 31.25 g · USDA reference 168894
- baking powder: 2.3 g · USDA reference 172803
- cinnamon: 0.65 g · USDA reference 171320
- egg: 50 g · USDA reference 171287
- oil: 4.5 g · USDA reference 172370
banana pancakes · protein powder · cinnamon
Estimated nutrition per serving
405 calories · 31.1 g protein · 43.2 g carbohydrate · 12.4 g fat · 3.5 g fiber · 384 mg sodium
Source and basis: USDA FoodData Central and reviewed product references; ingredient-based calculation per serving. Documented USDA or manufacturer portion weights; all listed ingredient mass included before cooking losses. Full ingredient matches and assumptions below.
Recipe Context
This recipe was created with the following context in mind: