Fluffy Banana-Cinnamon Protein Pancakes with Berries
Tall, golden oat-flour pancakes flecked with cinnamon and sweet mashed banana, cooked until springy and lightly crisp at the edges, then piled with cool, jammy fresh berries.
Why it works
Each serving carries roughly 24 g of plant protein from pea isolate and oat flour, supplying the leucine and full amino-acid spread that drive muscle-protein synthesis for strength and recovery. Oat beta-glucan and flaxseed mucilage form a viscous gel that slows gastric emptying, while the protein load blunts hunger via the protein-leverage effect, so the meal stays satisfying for hours.
Aligns with whole-grain and legume cohort evidence within Mediterranean and DASH eating patterns linking oats, pulses and their soluble fiber to steadier post-meal glucose and durable fullness.
Ingredients
- 90 g oat flour (certified gluten-free if needed)
- 30 g unflavored pea protein isolate
- 1 tbsp (10 g) ground flaxseed plus 3 tbsp (45 ml) water, for the flax egg
- 1 ripe banana (about 120 g), mashed
- 180 ml unsweetened pea or hemp milk
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 150 g mixed fresh berries (blueberries, raspberries)
- 1 tbsp (15 ml) maple syrup, to serve
Method
- Stir the ground flaxseed with the 3 tbsp water and let it sit 5 minutes until thick and gel-like.
- Whisk together the oat flour, pea protein isolate, baking powder and cinnamon in a bowl.
- Add the mashed banana, flax egg and pea milk, and stir just until you have a thick, pourable batter; let it rest 3 minutes.
- Heat a lightly oiled nonstick pan over medium heat and cook scoops of batter for about 2 to 3 minutes per side, until bubbles set and both sides are golden and springy.
- Stack the pancakes, pile on the fresh berries and finish with a drizzle of maple syrup.
