Power-Packed Low-FODMAP Banana Oat Pancakes
Engineered for sensitive stomachs and fitness goals! These 22g protein pancakes use certified low-FODMAP ingredients to fuel workouts without triggering IBS. Perfect for meal prep!
Equipment
- 1 High-speed blender (for processing oats into flour)
- 1 Non-stick skillet or griddle (ideal for flip-proof pancakes)
- 1 Spatula (thin-edged for easy flipping)
- 1 set Measuring cups/spoons (precision matters for low-FODMAP!)
- 1 Mixing bowl (if pre-mixing dry ingredients)
- 1 Kitchen scale (for weighing banana portions) optional
- 1 Blender bottle (if using protein powder) optional
Ingredients
- 1 cup gluten-free rolled oats (certified low-FODMAP)
- ½ ripe banana (45g - safe portion)
- 2 large eggs (or flax eggs for vegan)
- ½ tsp scoop unflavored whey protein isolate (28g)
- ¼ cup cinnamon
- ½ tsp lactose-free milk
- ¼ cup maple syrup (optional)
- 10 gm Walnuts for topping
- 1 tbsp chia seeds for topping
- 1 tbsp peanut butter for topping
Instructions
- Blend oats into flour. Add banana, eggs, protein powder, milk, cinnamon. Blend until smooth.1 cup gluten-free rolled oats (certified low-FODMAP), ½ ripe banana (45g - safe portion), 2 large eggs (or flax eggs for vegan), ½ tsp scoop unflavored whey protein isolate (28g), ¼ cup cinnamon, ½ tsp lactose-free milk
- Cook on non-stick pan over medium heat (¼ cup batter per pancake). Flip when bubbles form (2-3 mins/side)
- Top with maple syrup, walnuts, peanut butter and chia seeds.¼ cup maple syrup (optional), 1 tbsp chia seeds, 1 tbsp peanut butter, 10 gm Walnuts
Notes
Cuisine & Dietary
- Cuisine: American (with Mediterranean/Indian variations possible)
-
Perfect For:
- Pre-workout fuel (eat 60-90 mins prior)
- IBS-friendly brunch
- Meal prep (freezes well)
Pro Tips
- Indian Twist: Add ¼ tsp cardamom
- Mexican Version: Top with lactose-free yogurt + cinnamon