Helping Hands in the Kitchen: Banana Oatmeal Pancakes

Stack of golden pancakes with slices of fresh banana on top and drizzled with syrup.

Looking for a delicious and healthy breakfast recipe? Look no further than these banana oatmeal pancakes! Whether you’re looking for a quick morning meal or a leisurely weekend brunch, these pancakes are sure to satisfy your cravings and keep you fueled for the day ahead.

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Recipe for BANANA OATMEAL PANCAKES

EQUIPMENT NEEDED

Blender. stove top, and skillet spatula.

SERVES 3
ESTIMATED COST: $5.00-$7.00
COST PER SERVING: $1.60-$2.30

INGREDIENTS

  • 2 medium overripe bananas, mashed 
  • 2 eggs 
  • 1 ½ cup rolled oats 
  • 2 tbsp chia seeds (optional)
  • ½ cup milk of your choice 
  • 1 tsp baking soda 
  • 1 tsp vanilla extract 
  • 1 tsp cinnamon, ground 
  • Dash of salt 
  • 2 tbsp cooking oil (e.g. coconut, canola, grapeseed, olive) (for the skillet) 

METHOD OF PREPARATION

  1. Add the bananas, eggs, rolled oats, chia seeds, milk, baking soda, vanilla, cinnamon, and salt into a blender. Blend until smooth. Set aside. 
  2. Lightly coat a skillet with skillet with oil. Once the pan is hot, add ¼-½ cup batter, depending on your preference for size. Cook the pancakes for 2-3 minutes per side. When you start to see bubbles around the edges of the pancake, it is time to flip. 
  3. Repeat until all the batter is used up. 
  4. Turn off the stove and enjoy! 

NUTRITION INFORMATION

Banana Oatmeal Pancakes Nutrition Facts Serving Size: 3 pancakes Servings: 3 Amount Per Serving & % Daily Value* Calories: 333 Total Fat: 17g 22% Saturated Fat 9.1g 45% Cholesterol 109mg 36% Sodium 62mg 3% Total Carbohydrate 40.4g 15% Dietary Fiber 8.4g 30% Sugars 13.2g Protein 9.9g Vitamin D 10mcg 52% Calcium 155mg 12% Iron 3mg 16% Potassium 413mg 9% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

HEALTH BENEFITS

Oats: Oats are a whole grain and packed with manganese, magnesium, phosphorus, iron, and B vitamins. Oats contain a phytonutrient called avenanthramides, which has been shown to reduce blood pressure. In addition, oats contain beta-glucan, which is a type of fiber that helps modulate insulin response. Try oats in oatmeal, granola, or homemade granola bars.

Chia seeds: Chia seeds are packed with omega-3 fatty acids, fiber, manganese, and iron. Omega-3 fatty acids have anti-inflammatory properties and have been shown to boost cognitive health. Try adding chia seeds to cereal or oatmeal, cookies, or bread.

Left: A pile of oats. Right: Chia seeds in a wooden spoon surrounded by more chia seeds.

References:
Recipe provided by Kristin Schaefer
Maryland University of Integrative Health

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