Looking for a healthier alternative for pancakes? These banana protein pancakes are gluten-free, sugar-free, and features a keto sugar-free syrup. This recipe replaces wheat flour in traditional pancakes for body-building and body-healing protein powder. Additionally, it has the added benefit of making use of those overripe bananas that have been hanging out on your kitchen counter!

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These banana pancakes are packed with protein, are gluten-free, and sugar-free. They are sweetened naturally with bananas and can be topped with delicious almonds for added crunch. For a nut-free version, it’s easy to omit the almonds and replace them with your favorite fruit toppings. These banana protein pancakes are made with flaxseed meal for an extra dose of omega-3 essential fatty acids. The sugar-free syrup is quick and easy to make with only 4 ingredients – water, monk fruit sweetener, xanthan gum, and coffee for coloring.

Why use protein powder for pancakes?

Protein is needed for healing the body

Protein is one of the body’s most important building blocks. In times of wound-healing or post-surgery, the recommended amount of protein is 1.2 to 1.5 grams of protein per kg body weight. If you are 120 lbs, your weight in kilograms would be 54 kg. Next, you would need to multiply 54 kg by 1.2-1.5 to get the amount of protein you would need per day in grams. For a 120-lb person, the recommended amount of protein is 64.8g to 81g of protein a day, for wound-healing.

Protein needs may even go as high as 1.5 to 2.0 g/kg body weight in critical health situations, such as protein-energy malnutrition or in cases of large burn injuries (source). Luckily, the regular recommended daily allowance (RDA) for protein is 0.8g/kg body weight. Even with a lower requirement, not everyone is able to take in that amount of protein a day.

Protein needs for Topical Steroid Withdrawal (TSW)

At the beginning of TSW, I was constantly replenishing my protein stores. Each meal would have a protein source, totaling about 80-90g of protein per day. I usually had canned sardines at noon, chicken at 3 pm, and baked meatloaf with organic grass-fed beef and liver for dinner. That’s a lot of meat! I ate this way for three months straight. I healed quite nicely and pretty fast.

When my second big TSW flare came around eight months later, I couldn’t bring myself to eat that much meat again. I was all meat-ed out. I started looking to protein bars and protein powders for additional protein sources. I’ve never bought protein powder before but ended up purchasing two. One was the Isopure Unflavored Zero Carb Protein Powder. The second was Isopure Infusions in Mixed Berry, for extra variety. The mixed berry flavor was delicious! I added the unflavored whey protein powder to my smoothies but wanted to try incorporating it in a different way.

I’m not much of a pancake person. I would always feel a bit nauseous after eating pancakes or waffles when I was a kid. Was it the gluten? Was it the syrup? Was it a combination of both? I ended up avoiding it altogether. There was an exception to this. Banana pancakes with chocolate chips were always a win! No syrup necessary.

I spotted one spotty banana sitting on my counter. So, I decided to make some banana pancakes using my new whey protein powder.

What’s in Banana Protein Pancakes?

• Overripe Spotty Banana
• Egg – substitute with a flax egg for a vegan option (1 tbsp flax mixed with 2.5 tbsp warm water)
• Whey Protein Powder – substitute with your favorite plant-based protein powder for a vegan option
• Flax Seed Meal – adds beneficial omega-3 fatty acids

How to Make Banana Protein Pancakes

Whipped egg whites are used in most protein pancake recipes for extra fluffiness. Since I don’t have a high-speed hand blender, I opted to beat the egg by hand. Luckily this recipe makes perfect pancakes without having to break out a hand blender!

First, break an egg into a bowl and beat it well by hand. Next, take one overripe banana and place it into a separate bowl, mashing it well with a fork. Pour the protein powder and the rest of the dry ingredients into the bowl with the mashed banana. Mix the banana mixture well and add the beaten egg. Add the flaxseed meal to the batter and incorporate well.

Prepare a skillet on low heat and add avocado oil or your choice of cooking oil. Measure out 1/4 cup of batter with a measuring cup and pour it onto the skillet. I was able to fit 3 small pancakes at a time. Let the batter cook through for about 60-90 seconds on each side until golden brown.

This recipe will make about 5-6 small pancakes. Since protein is so filling, my husband and I were pretty full after eating a stack of 6.

Tips for Success

Keep the heat on low to avoid overcooking the bottom of the pancakes.

Add the flaxseed meal at the end so it absorbs less liquid.

If you have a hand-blender, try using two eggs and separating the egg whites. Whip two egg whites and add the yolk of one egg to the pancake batter. You may need to omit the flaxseed meal to get a fluffier pancake.

How to Make Sugar-Free Low Carb Keto Syrup

I try to avoid processed sugar when I can. For that reason, I keep a container of sugar-free syrup ready to go. To make the syrup is very quick and easy. It features only 4 ingredients:

• Filtered Water
• Monk Fruit Sweetener
• Xanthan Gum
• Instant Coffee

Add filtered water to a saucepan and bring to a boil. Pour the monk fruit sweetener and lower the heat to simmer. Beat the mixture well with a whisk until the granules are completely dissolved. Next, add the xanthan gum while whisking firmly for 15 to 20 seconds. The xanthan gum will thicken the consistency of the syrup. Add the instant coffee for coloring and mix well. Remove from heat and let it cool for 30 minutes.

Transfer the simple syrup to a glass jar and set it on the counter. It should keep for a week at room temperature. Try to avoid moving the syrup to the fridge since crystals will begin to form.

Additional Pancake Toppings

Sometimes the best thing about pancakes is the toppings. Try adding these ingredients for an extra treat:

• Almonds
• Berries
• Mango
• Organic Nut Butters
• Sugar-Free Chocolate Chips

How to Store/Freeze Banana Protein Pancakes

These banana protein pancakes store well. The pancakes can be left in the fridge for up to 4 days. If making a large batch, they can be frozen for up to two months.

To freeze the pancakes, let cool at room temperature for 30 minutes to an hour. Place the cooled pancakes on large cookie sheet or baking tray. Set the tray in the freezer and freeze for an hour or two. Once the pancakes are frozen, transfer them to a freezer-safe container or ziplock bag.

To reheat the pancakes from frozen, just place them in the microwave for 20 to 30 seconds or reheat them on the skillet. This makes for a quick on-the-go breakfast option.

Looking for More Healthy Breakfast Options? Try these!

• The New Classic: Coconut French Toast Pancakes
• The Best Quick (Non-Bisquick) Vegan Scones
• The Most Stress Free Keto Carrot Juice Pulp Bread
• Easy Sprouted Overnight Oats with Chia and Blueberries
• Vegan AIP Paleo Sweet Potato Porridge