I love this pancake recipe, especially for those avoiding grains completely or gluten either because of a food sensitivity, SIBO (small intestinal bacterial overgrowth) or just following a low-carb eating pattern. If you are curious to know whether you have a food sensitivity or SIBO, testing is available – inquire with a naturopathic doctor.
Protein and healthy fats are something I recommend to all my patients to try and get into each meal of the day and believe it or not, breakfast can be one of the hardest meals to get protein and healthy fats in because we are so drawn to oatmeal, cereals, croissants, and toast in the mornings.
This pancake recipe supplies approximately ~9g of protein from the egg and peanut butter and healthy fats from the peanut butter and coconut oil. Plus, did you know that your daily protein intake should be spread out over the entire day in each meal and not just eaten at once at dinner? This is because the muscle protein synthesis response requires a certain amino acid threshold for maximal building per meal. If we eat a ton of protein in one meal, some of those amino acids won’t be used to make muscle once the threshold has been reached and will end up getting wasted. It’s not about the more protein you eat in each meal, the more muscle you will have.
Protein and healthy fats can also help you sustain your blood sugar levels throughout the day, keeping you feel fuller longer, avoiding energy crashes and maybe even avoiding that mid-afternoon energy slump.
The recipe makes 3 medium-sized pancakes like in the picture!
- 1 tbsp natural peanut butter, drippy
- 1 egg
- 1 ripe banana, mashed
- 1 tbsp coconut oil
- maple syrup
- Mix the peanut butter, egg and banana in a mixing bowl until blended.
- Heat the coconut oil in a frying pan. Once the coconut oil is melted, add ~1/4 cup (or slightly less) of the batter to the frying pan.
- Cook pancake for approximately 3 minutes on the one side and then gently flip it and cook for approximately 2-3 minutes on the other side. You can check if it is ready to flip by gently lifting one of the edges and seeing if it is light brown on the underside*
- Once pancakes are ready, serve stacked or individually with blueberries and a drizzle of maple syrup**.
*Note that the pancake might appear like it is burnt because of the brown spots, but as long as it isn’t black then brown spots are due to heating of the banana and peanut butter.
**Maple syrup isn’t even needed as the banana acts as a natural sweetener and the pancakes are so moist that they can be eaten on their own without any additional sweeteners.