Healthy Vegan Banana Pancake Recipe
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Whole wheat flour pancakes are tough to perfect since they are supposed to be light, delicate, and fluffy. This recipe of vegan whole-wheat banana pancakes is very easy and healthy. These vegan 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 vegan pancake ingredients
These healthy vegan banana pancakes are very easy to make. Nothing strange that you’ve never heard of is in there. Simple, daily basics like banana, nondairy milk, and flour.
These pancakes have no butter or white flour. 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 bananas are cooked, 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.
Nondairy milk: Anyone who is vegan, lactose intolerant, allergic to milk, or controlling their cholesterol consumption can benefit from plant milk.
If you’re allergic to soy, dairy, or nuts, oat milk is a great substitute! Although unsweetened oat milk does not have as many nutrients as dairy milk, it does include fiber, protein, and calcium.
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.
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.
Overall health benefits of vegan 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.
Healthy alternatives for Teflon cookware
- 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.
Check out the Easiest Healthy Chocolate Sauce Recipe (3 ingredients).
Check out other healthy pancake recipes:
- Easiest Healthy Pancakes
- Healthy Vegan Pancakes
- Easiest Healthy Banana Pancakes
- Healthy Gluten-Free Pancakes
- Vegan Gluten-Free Pancakes
Healthy Vegan Banana Pancake Recipe
Description
These vegan banana pancakes are light and fluffy, easy to make, 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 bananas in a small bowl until they are nice and lumpy, then set aside.
You can use a mixer or a blender. -
In a large mixing bowl, combine the flour, sugar, and baking powder. Then, without overmixing, add the milk and mix until blended. Fold in the banana.
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.
Use a batter dispenser if you have one. You can make mini pancakes and 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 60.5 g (2.1 oz)
Servings 1
- Amount Per Serving
- Calories 133kcal
- Calories from Fat 63kcal
- % Daily Value *
- Total Fat 7.6g12%
- Saturated Fat 6.4g32%
- Sodium 123mg6%
- Total Carbohydrate 16g6%
- Dietary Fiber 3g12%
- Sugars 3g
- Protein 3g6%
- Vitamin C 2.4 mg
- Calcium 50 mg
- Iron 1.08 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.
Check out this recipe for homemade vegan chocolate sauce.
Do you want to try the vegan version of this recipe? Here it is!
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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