Banana-egg protein pancakes
Discover a quick and healthy breakfast option with our Banana-Egg Protein Pancakes! Made with just a banana, an egg, and egg whites, these low-carb, high-protein pancakes are perfect for a nutritious start to your day. Ideal for fitness enthusiasts and anyone looking for a delicious, guilt-free meal.
- 27 Mar 2024
- Cook time 10 min
- Prep time 4 min
- 1 Servings
- 3 Ingredients
Banana-egg protein pancakes are a nutritious and delicious way to start your day. Packed with protein from eggs and natural sweetness from bananas, these pancakes make for an excellent breakfast or post-workout meal. They are simple to prepare and require just a few ingredients, perfect for anyone looking for a quick and healthy option.
Ingredients:
Instructions:
- Peel and cut the banana into small pieces. This will make it easier to mash.
- Separate the yolks from the whites of 3 eggs, keeping only the egg whites. You can discard the yolks or save them for another use.
- In a medium-sized mixing bowl, use a fork to thoroughly mash the banana until it becomes smooth and almost liquid-like. A few small lumps are okay.
- Add the whole egg and the 3 egg whites to the mashed banana.
- Whisk all the ingredients together until you get a smooth and well-combined batter. This should take about 1-2 minutes.
- Place a non-stick skillet or griddle over medium heat.
- Allow the pan to heat up for a couple of minutes. To test if it’s ready, sprinkle a few drops of water on the surface; if they sizzle and evaporate quickly, the pan is hot enough.
- Lightly coat the pan with cooking spray or a small amount of oil (optional, but helps prevent sticking).
- Pour small amounts of batter onto the skillet to form pancakes; each pancake should be about 3-4 inches in diameter.
- Cook for about 2-3 minutes on each side. You'll know it's time to flip them when small bubbles form on the surface and the edges start to look set.
- Once the pancakes are cooked through and golden brown, remove them from the skillet and transfer them to a plate.
- Serve the pancakes warm. You can enjoy them plain or add your favorite toppings like fresh fruits, yogurt, honey, or a sprinkle of cinnamon.
Tips:
- Make sure to use a ripe banana for easier mashing and enhanced sweetness.
- Whisk the egg and egg whites thoroughly to ensure a uniform mixture.
- Preheat the pan on medium heat to avoid burning the pancakes while ensuring they cook through.
- Use a non-stick pan or lightly coat the pan with oil or cooking spray to prevent sticking.
- Cook the pancakes in small batches to maintain control and achieve an even cook on each side.
- Feel free to add a dash of cinnamon or vanilla extract for additional flavor.
- Serve with fresh fruit, a dollop of Greek yogurt, or a drizzle of honey for extra taste and nutrition.
Banana-egg protein pancakes are a quick, easy, and healthy breakfast option that you can whip up in minutes. With their rich taste and nutritional benefits, they are sure to become a staple in your morning routine. Enjoy experimenting with different toppings and flavors to make this recipe your own!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 260kcal | 11% |
| Protein | |
| Protein 22g | 14% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 1.91g | 5% |
| Sugar 18g | 19% |
| Fat | |
| Fat 7g | 8% |
| Saturated 2.14g | 7% |
| Cholesterol 260mg | - |
| Vitamins | |
| Vitamin A 110ug | 13% |
| Choline 220mg | 41% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.73mg | 56% |
| Vitamin B3 0.87mg | 5% |
| Vitamin B6 0.28mg | 17% |
| Vitamin B9 63ug | 16% |
| Vitamin B12 0.75ug | 31% |
| Vitamin C 14mg | 15% |
| Vitamin E 0.77mg | 5% |
| Vitamin K 0.30ug | 0% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.14mg | 0% |
| Iron, Fe 1.15mg | 10% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 160mg | 13% |
| Potassium, K 650mg | 19% |
| Selenium, Se 40ug | 75% |
| Sodium, Na 280mg | 19% |
| Zinc, Zn 1.00mg | 9% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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