Easiest Healthy Banana Pancake Recipe
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Whole wheat flour pancakes are tough to perfect since they should be light, delicate, and fluffy. These whole wheat healthy banana pancakes are light fluffy and guilt-free. They’re naturally sweetened with bananas for extra flavor and texture, and they’ll keep you satisfied for hours.
Note: I like to create educational posts by including scientific and technical information before the recipes. You will learn how to plan healthier meals by reading them. If you are in a hurry, you may jump to the recipe!
Healthy whole-wheat pancake ingredients
These pancakes are very easy to make. Nothing strange that you’ve never heard of is in there—simple, daily basics like milk, eggs, and whole wheat flour.
These pancakes have no butter. Instead of whole milk, I used non-fat milk. So you may enjoy them without guilt!
Bananas: Bananas are a good source of fiber, potassium, vitamin B6, vitamin C, and a variety of antioxidants and phytonutrients. Potassium promotes heart health and blood pressure control. Because of their high fiber and antioxidant content, they may help with digestion and heart health. Furthermore, because they are low in calories, nutrient-dense, and satisfying, they may aid in weight loss.
Do bananas lose their nutrients after cooking?
If you’re concerned that cooking your banana will make it less healthy, check the following facts.
Cooking bananas can result in some vitamin and mineral loss, such as vitamin C, which is heat sensitive and can be damaged by cooking. However, when cooking bananas , additional nutrients such as resistant starch, increase.
Resistant starch is a form of carbohydrate that can function as a prebiotic and help feed the good bacteria in the gut.
Cooking bananas increases the quantity of beta-carotene, which is an antioxidant that transforms into vitamin A. It is better absorbed by the body when a banana is cooked.
So don’t be concerned about boiling your bananas!
Milk: Low-fat or non-fat milk is often the ideal milk for losing weight since it has fewer calories and fat than full milk. They provide high-quality protein and calcium, which can help you feel full and help you lose weight.
Eggs: Egg protein may help with weight reduction by decreasing malnutrition, improving muscle health, and increasing satiety. Other advantages include infection prevention, blood pressure reduction, and anti-cancer activity.
In baking, eggs offer leavening, binding, and aeration, as well as texture, flavor, color, and scent.
Note: According to some research, eating up to one egg per day may be an acceptable decision if your diet contains minimal additional cholesterol. Use only the egg whites if you want eggs but don’t want the cholesterol. Egg whites have no cholesterol but are high in protein.
Whole wheat flour: Whole grains provide fiber as well as B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Whole-grain foods aid in the management of cholesterol, weight, and blood pressure. These foods can also help reduce the risk of diabetes, heart disease, and other diseases.
Overall health benefits of whole-wheat banana pancakes
Whole wheat banana pancakes are a healthy option since they are rich in fiber, vitamins, minerals, and other nutrients.
The nutrients of these pancakes may:
- promote heart health,
- control blood pressure control,
- improve digestion,
- reduce the risk of diabetes,
- help with weight loss.
Tips
- Try to use a ripe banana since it mixes in much better and is much sweeter.
- Make sure not to over-mix your pancake batter. It’s completely OK if there are a few lumps.
- Adding salt doesn’t add any salty flavor to your pancakes. If you’re wondering why salt is used in baking, it is supposed to help bring out all of the flavors of the ingredients in your batter.
- A pinch of salt should be OK. However, you should limit your daily salt consumption because most people consume more sodium than they need.
What kind of salt should I use?
- Sea salt is commonly promoted as being healthier than table salt. However, the nutritional composition of sea salt and table salt is the same. Sea salt and table salt have comparable sodium contents. Use a small amount of whichever salt you want.
PRECAUTION
- Your Teflon pots and pans may contain dangerous PFOAs depending on their age. After five years, you should replace nonstick pans. Beware of nonstick cookware manufactured before 2015 since it may contain PFOA.
Here are some healthy alternatives:
- Cast iron cookware acquires a natural nonstick coating over time, especially if properly seasoned and cared for.
- Carbon steel cookware performs similarly to cast-iron cookware, however, it is less heavy, somewhat more prone to corrosion, and often more costly.
- Ceramic cookware is safe and non-toxic (as long as the coating is not damaged). But ceramic coating is less durable since it cracks, chips, and wears away over time. The cookware is more costly than comparable nonstick utensils.
IMPORTANT NOTE: If your pan sticks or you don’t trust it, add a teaspoon of oil to it, wipe it down with a paper towel, and then wipe the pan down between pancakes.
Check out the Easiest Healthy Chocolate Sauce Recipe (3 ingredients).
Check out other healthy pancake recipes:
- Easiest Healthy Pancakes
- Healthy Vegan Pancakes
- Healthy Vegan Banana Pancakes
- Healthy Gluten-Free Pancakes
- Vegan Gluten-Free Pancakes
Easiest Healthy Banana Pancake Recipe
Description
Wholesome low-fat whole wheat banana pancakes are light and fluffy and guilt-free. They are naturally sweetened with banana for extra taste and texture. They'll keep you satisfied for hours without any fillers.
Ingredients
Instructions
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Mash the banana well in a small bowl, then set aside. Avoid leaving large chunks otherwise the pancakes may fall apart. You may use a stand blender.
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In a large mixing bowl, combine the flour, sugar, and baking powder. Then, without overmixing, add the milk and egg and mix until blended. Fold in the banana. You can use a mixer in this step.
You may use a manual handheld batter mixer to mix and dispense your batter neatly. If you have a blender, combine all of the ingredients in it and blend until smooth and well combined. -
Preheat a nonstick pan or a griddle to prevent sticking and guarantee even cooking. Scoop 1/4 cup batter. Alternatively, use a batter dispenser if you have one.
You can make mini pancakes using a mini pancake pan. -
Cook your pancakes over medium heat. Although your pan should be hot, you should not use excessive heat. This can lead to inconsistent cooking, with a crisp outside and mushy inside.
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Flip your pancakes once. Wait until there are multiple bubbles and your pancake has cooked for at least 2-3 minutes before flipping. Too much flipping might lead them to deflate and lose their delightful fluffiness.
Serving Size 2.5 oz (70 gr)
Servings 1
- Amount Per Serving
- Calories 92kcal
- Calories from Fat 15kcal
- % Daily Value *
- Total Fat 1.7g3%
- Saturated Fat 0.5g3%
- Cholesterol 78mg26%
- Sodium 103mg5%
- Total Carbohydrate 16g6%
- Dietary Fiber 2g8%
- Sugars 2g
- Protein 4g8%
- Vitamin A 150 IU
- Vitamin C 1.8 mg
- Calcium 80 mg
- Iron 0.9 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Top with fresh strawberries, bananas, or any of your favorite fruit.
- Drizzle pure maple syrup, honey, or homemade chocolate syrup or sauce.
- Avoid store-bought chocolate syrup and sauces since they are harmful and defeat the purpose of healthy pancakes.
Frequently Asked Questions
Pancakes are tasty when made fresh. However, leftovers should be refrigerated and used within 1-2 days. Seal well to prevent them from drying. Reheat them in the toaster or a preheated nonstick pan covered with a lid on medium heat.
Pancakes may be frozen for up to 3 months. First, ensure that they have cooled to room temperature. Then place in an airtight, freezer-safe container or zip-top bag to freeze. You may reheat them till defrosted and warm in a toaster or on medium heat in a preheated nonstick pan covered with a lid, or in the oven on a lined baking sheet for about 5 minutes.
No. When baking powder gets moist, it becomes active. You can, however, combine the dry and wet ingredients and keep them separate and covered in the refrigerator until the next morning.
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