Bacon and Egg Breakfast Sandwiches

Banana Nut Protein Pancakes

Calories: 480 kcal

Protein: 31 g

Prep Time: 5 min   Cook Time: 8–10 min

Serves: 1 (makes ~3–4 pancakes)

Ingredients

  • Rolled oats: 25 g / 0.9 oz / ¼ cup

  • Vanilla whey protein powder: 20 g / 0.7 oz / ⅔ scoop

  • Baking powder: ½ tsp

  • Large egg: 1 (50 g / 1.8 oz)

  • Large egg white: 1 (33 g / 1.2 oz / 2 Tbsp)

  • Ripe banana: 100 g / 3.5 oz / ~1 medium

  • Honey or pure maple syrup: 10 g / 0.35 oz / 2 tsp

  • Unsweetened almond milk: 60 ml / 2 fl oz / ¼ cup (add a splash if batter is too thick)

  • Chopped walnuts: 15 g / 0.5 oz / ~2 Tbsp

  • Pinch of salt

  • ½ tsp cinnamon

  • ½ tsp vanilla extract

  • Olive oil spray, for cooking

  • Optional: extra banana slices or walnuts for topping (not included in macros)

Directions

  1. Blend: Add oats, protein powder, baking powder, egg, egg white, banana, honey/maple, almond milk, salt, cinnamon, and vanilla to a blender. Blend until smooth but not over-mixed. Let rest 3–5 minutes to thicken.

  2. Cook: Heat a non-stick skillet on medium and spray with oil. Pour batter to form 3–4 small pancakes. Cook 2–3 min until bubbles form and edges set, flip, then cook another 1–2 min until golden.

  3. Serve Warm: Top with banana slices, crushed walnuts, or a drizzle of syrup if desired.

Meal Prep Instructions

  • Best made in batches of 3 servings.

  • Batch for 3 servings: Oats 75 g (¾ cup), vanilla whey 60 g (2 scoops), baking powder 1½ tsp, eggs 3 large (150 g), egg whites 3 (100 g / ~6 Tbsp), bananas 300 g (~3 medium), honey/maple 30 g (2 Tbsp), almond milk 180 ml (¾ cup), walnuts 45 g (~6 Tbsp), salt pinch, cinnamon 1½ tsp, vanilla 1½ tsp.

  • How to Prep: Cook as directed, but make a larger batch. Let cool, freeze in a single layer, then transfer to a freezer bag.

  • Storage: Refrigerate up to 3 days, or freeze up to 1 month.

  • Reheat: Toaster (best), microwave 30–60 sec, or air fryer 350°F (175°C) for 2–3 min.

Coach’s Tip

Use bananas with plenty of brown spots — they’re sweeter, moister, and make the pancakes taste like banana bread. For extra fluff, don’t skip the resting time after blending — it lets the oats absorb liquid and creates a soft, bakery-style texture.

🌱 Vegetarian Option

Already vegetarian — no change required ♥️

BreakfastTameika Gentles