Healthy 3-Ingredient Banana Pancakes with Oats

Name: Healthy 3-Ingredient Banana Pancakes with Oats
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: American
Ingredients: 2 large eggs; 2 medium-large ripe bananas; 1 cup old fashioned oats; Oil or butter for cooking; Maple syrup for serving

posted by Alex Aldeborgh, RD on Dec 16, 2021 (last updated 3/8/23) 0 comments »

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Follow these steps at home to make these 3-ingredient banana pancakes with oats for breakfast. The pancake batter takes just 3 minutes to make in a high-powered blender! This recipe provides a good amount of both protein (thanks to nutritious eggs) and dietary fiber, which keeps you full for hours.

Stack of pancakes with banana slices on a small plate, with jar of maple syrup and ingredients in the background

As a Registered Dietitian, you’re probably not surprised to learn that breakfast is my favorite meal of the day. There are so many benefits to eating a nutritious breakfast, including weight management, improving energy levels, and enhancing concentration.

These healthy banana pancakes provide lots of important nutrients to keep you full and satisfied throughout the morning. Unlike regular pancakes, this pancake recipe with rolled oats provides a good amount of both protein (thanks to nutritious eggs) and dietary fiber (thanks to whole grain rolled oats).

These flourless banana pancakes are super easy to make because they are blender pancakes! Quick and simple enough to make during a weekday morning, healthy banana pancakes are vegetarian, dairy free, nut free, and soy free. Ready to eat in about 10 minutes!

Once you’ve made these flourless banana pancakes, try my healthy blueberry lemon pancakes, nutritious whole grain pancakes, or other recipes with rolled oats!

Ingredients

The three ingredients you need to make these pancakes are:

Eggs
Oats: Use old fashioned oats or quick oats, NOT steel cut
Banana: The riper, the better, for sweeter pancakes!

You’ll also need a little oil or butter to cook the pancakes in. I highly recommend serving these with a generous drizzle of maple syrup!

Pancake add-ins

If you want extra fluffy pancakes, or just additional flavor, you can add other ingredients to this base recipe.

1 tsp baking powder for fluffier pancakes
1 tsp vanilla extract
1/4 tsp cinnamon
Blueberries
Chocolate chips
Banana slices

Kitchen tools needed

You’ll need a blender to mix up the batter and a nonstick skillet to cook the pancakes. You’ll also need a turner spatula to flip the pancakes.

2 bananas, 2 eggs, and a cup of oats on a grey backdrop

Step by step instructions

First, add eggs, bananas, and oats to a blender. Blend on high until everything is well combined and no lumps remain.
Grease a nonstick skillet with a bit of oil or butter over medium heat. Pour pancakes into the pan, using about 1/4th cup of batter per pancake.
Cook for 2-3 minutes until the pancakes start to bubble. Then flip, and cook for another 1-2 minutes on the other side. Repeat with the rest of the batter.
Transfer to a plate for serving. Drizzle with maple syrup to eat!

Oats, bananas, and eggs in a blender on a grey backdrop — Add eggs, banana, and oats to a blender

banana pancake batter in a blender — Blend ingredients up into pancake batter

Three pancakes in a white skillet before being flipped — Blend ingredients up into pancake batter

Can you make pancakes ahead of time?

These pancakes actually keep well in the fridge after they have been cooked. You can store them in an airtight container or baggie for up to 3 days. Reheat them in the microwave or toaster oven before you eat them. Or, you can reheat them on your skillet on the stovetop.

Can you freeze pancakes?

You can also freeze these pancakes for up to 3 months. First, freeze them in a single layer on a sheet pan, without overlapping. This prevents them from sticking together. Then, put the individually frozen pancakes in baggie or airtight container.

Reheat them in a toaster oven or your regular oven right from frozen. Try cooking them at 375 degrees F in the oven for 8-10 minutes.

Can you make vegan 3 ingredient pancakes?

You can try to make these pancakes vegan/plant-based by swapping out the 2 eggs for one half cup of almond milk or plant milk. This should provide enough liquid to replace the eggs.

Stack of pancakes with banana slices on a small plate, with ingredients in the background

Oats nutrition benefits

Oats are a good source of dietary fiber. They contain both soluble and insoluble fiber. Soluble fiber is beneficial for heart health, because it can help lower “bad” LDL cholesterol. One half cup of oats provides about 4 grams of total dietary fiber, and 2 grams of soluble fiber.

In addition, one half cup of oats provides:

5.3 grams of plant-based protein
1.7 mg iron (9 percent of your daily needs)
0.186 mg thiamin (16 percent of your daily needs)
0.16 mg copper (18 percent of your daily needs)
166.05 mg phosphorus (24 percent of your daily needs)
11.70 mcg selenium (21 percent of your daily needs)
1.47 mg zinc (13 percent of your daily needs)

Eggs nutrition benefits

Eggs are an incredibly nutritious food to include in your diet. One large egg provides 6 grams of high quality protein, along with several other nutrients:

80 mcg Vitamin A (9 percent of your daily needs)
0.229 mg riboflavin (18 percent of your daily needs)
0.45 mcg Vitamin B12 (19 percent of your daily needs)
99 mg phosphorus (14 percent of your daily needs)
15.25 mcg selenium (28 percent of your daily needs)

Eggs are also an excellent source of choline, which is important for cell membrane structure and brain signaling. And while eggs do contain dietary cholesterol, for most people, they do not raise total or “bad” LDL cholesterol. In fact, they help raise “good” HDL cholesterol!

Hand pouring maple syrup onto a stack of pancakes with banana slices

Bananas nutrition benefits

Bananas may have gotten a bad rap for being high in sugar, but they are a perfectly nutritious food to include in your diet. One banana provides several nutrients, including:

3.3 grams of dietary fiber (12 percent of your daily needs)
1.4 grams of plant-based protein
0.462 grams of Vitamin B6 (36 percent of your daily needs)
11 mg Vitamin C (12 percent of your daily needs)
451.08 mg potassium (10 percent of your daily needs)

In addition, bananas contain small amounts of other micronutrients, like iron, zinc, magnesium, folate, thiamin, and riboflavin.

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!