Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Coconut | 1/2 cup shredded (40g) | 283 |
| Oat | 1/2 cup dry (40g) | 154 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Banana | 1 medium (118g) | 105 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ½ cup (50 g ) rolled oats
- ¼ cup (30 g) vanilla-flavored protein powder
- 1 tablespoon coconut flour
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ⅛ teaspoon salt
- ½ ea. (50 g) peeled small-to-medium-size ripe banana
- 1 egg
- ¼ cup (60 ml ) milk
- Oil or butter for cooking
Directions
Grind the oats for 10–15 seconds in the food processor to make a powder.
Combine the ground oats in a mixing bowl with the protein powder, coconut flour, baking powder, cinnamon, and salt.
Mash the banana in another mixing bowl, then whisk in the egg and milk until well-combined.
Fold in the dry mixture to form a thick batter .
Heat a thin layer butter or oil in a frying pan over low to medium heat.
Scoop ladlefuls of batter onto the pan, working in batches as needed.
Cook the pancakes for 3–4 minutes until small bubbles appear on top.
Flip the pancakes, then cook for another 1–2 minutes.
Transfer the pancakes to plates, and repeat the cooking process with any remaining batter.
Serve with toppings.