American · breakfast

Banana Oatmeal Blender Pancakes

Name: Banana Oatmeal Blender Pancakes
Total time: 20 min
Cuisine: American
Ingredients: 2 ripe bananas (about 280 g); 1 cup egg whites (or 2 whole eggs); 1 cup rolled oats (the cook uses gluten-free oats); ½ tsp cinnamon; 1 tsp baking powder; a pinch of kosher salt; ¼ cup chopped walnuts; 1 tbsp coconut oil, for the pan

Banana Oatmeal Blender Pancakes — from Clean & Delicious's cooking video

Watch how it’s made · 6:31

Video by Clean & Delicious on YouTube · Open on YouTube

20 minServes 3342 kcal a serve

Vegetarian
Dairy-free

Contains: Gluten, Egg, Tree nuts. Check labels on stock, sauces and spice mixes.

The sweetness comes only from ripe banana, egg whites add protein, and whole oats and walnuts bring fibre and healthy fats, with no added sugar or wheat flour.

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Ingredients 8

2 ripe bananas (about 280 g)
1 cup egg whites (or 2 whole eggs)
1 cup rolled oats (the cook uses gluten-free oats)
½ tsp cinnamon
1 tsp baking powder
a pinch of kosher salt
¼ cup chopped walnuts
1 tbsp coconut oil, for the pan

Method

Tap a time to watch that step in the video.

Blend the bananas, egg whites, oats, cinnamon, baking powder and salt into a thick batter. 0:51
Stir in the walnuts (or blueberries, pecans or other add-ins). 2:56
Heat a non-stick pan over medium heat and wipe it lightly with coconut oil. 3:12
Pour in small pancakes and cook about 2 minutes, until bubbles form on top; flip and cook 2 minutes more until golden and set. 3:20
Repeat with the rest of the batter; it makes about 9 pancakes, 3 a serve. 3:57

Tip. Serve with extra banana and walnuts, a drizzle of maple syrup or a smear of nut butter. For a vegan version use 2 chia eggs instead of the egg whites. Freeze on a lined tray, then bag; reheat in the toaster.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy342 kcal1,430 kJ

Protein15 g30% of a day

Fibre6.3 g22% of a day

Carbohydrate44 g38 g net · 13 g sugars16% of a day

Fat13 g4.7 g saturated17% of a day

Sodium360 mg16% of a day

Where the energy comes from one serve

Net carbs 46%
Protein 18%
Fat 36%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 50% of the 38 g of net carbs come from the ripe bananas. To cut carbs, try berries instead, or a smaller portion.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High57%

0.9 g a serve, mostly from walnuts (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High48%

26 µg a serve, mostly from egg whites (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B6 High25%

0.4 mg a serve, mostly from ripe bananas (81%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium High22%

90 mg a serve, mostly from rolled oats (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source14%

1.6 mg a serve, mostly from rolled oats (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium Source13%

620 mg a serve, mostly from ripe bananas (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source11%

2 mg a serve, mostly from rolled oats (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate Source10%

41 µg a serve, mostly from ripe bananas (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

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Vitamin C9%

8.3 mg a serve, mostly from ripe bananas (98%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Calcium3%

39 mg a serve, mostly from rolled oats (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B123%

0.1 µg a serve, mostly from egg whites (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin E2%

0.3 mg a serve, mostly from rolled oats (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K1%

1.4 µg a serve, mostly from rolled oats (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A0%

2.9 µg a serve, mostly from ripe bananas (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.