Okay, there’s actually 6 ingredients if you choose to add the optional salt. But these banana cinnamon pancakes really are so simple to make. And wow! They taste amazing as well. They just might become my new weekend (or weekday) breakfast routine.
And what make this recipe even more convenient is the fact that you likely already have the ingredients to make them. Now let’s flip some pancakes!
How Are These Pancakes Healthy?
These banana cinnamon pancakes contain some very specific ingredients to help promote heart health. Let’s talk about why adding these ingredients are so beneficial.
Bananas
Bananas are loaded with nutrients. They are especially known for being high in potassium. According to the USDA, one medium banana has about 375 mg of potassium. This is 11% of the daily potassium needs for a man and 14% of the daily potassium needs for women (1).
This makes them a great fruit to add if you are following the DASH diet or Mediterranean diet because potassium-rich foods help regulate blood pressure.
Bananas also contain other nutrients such as magnesium, vitamin C, vitamin B6, and fiber.
Oats
Oats are known for being a popular heart-healthy whole grain. They contain a special type of fiber called beta-glucan. This is a type of viscous, soluble fiber that can help lower total and LDL (bad) cholesterol while raising HDL (good) cholesterol (2).
Oat fiber can also help prevent constipation by keeping your GI tract in working order.
Egg Whites
Egg whites help add protein without adding any cholesterol. I use egg whites to lower the total fat and calories in this recipe. However, keep in mind that they are also lower in certain vitamins (such as vitamin D) and minerals (such as iron and zinc) compared to the whole egg (3).
The yolk of the egg also contains cholesterol, a waxy, fat-like substance that our body naturally produces. Cholesterol and egg yolks have gotten a bad reputation over the years. But the truth is, our bodies need cholesterol. It helps us produce hormones and make vitamin D. For most people, eating foods high in cholesterol have little effect on blood cholesterol levels.
Stevia
This non-sugar sweetener is used to add sweetness without adding sugar and extra calories. Stevia the sweetener comes from the Stevia rebaudiana plant. It is one of only three high-intensity, plant-based sweeteners that the Food and Drug Administration (FDA) generally regards as safe. The others are monk fruit and thaumatin.
Keep in mind that the World Health Organization recently released a statement in May 2023 regarding the use of non-sugar sweeteners. They recommend limiting the use of non-sugar sweeteners altogether and decreasing all types of sweeteners in one’s diet for better health. The main reason for this is that non-sugar sweeteners add the taste of sweetness but have no nutritional value and show no benefit to weight loss in the long-run (4).
Ingredients Needed for 5 Ingredient Banana Cinnamon Pancakes
Oat Flour: You can purchase oat flour or make your own. For this recipe, I did not have any oat flour on hand. So I made my own by blending some old-fashioned oats in a blender for 30 to 60 seconds.
Banana- We always have bananas in our home. Use a ripe to slightly overripe banana for this recipe. It will add natural sweetness along with heart-healthy potassium. Bananas are a staple in my home and FUN FACT…according to Guinness World Records, they are the most consumed fruit in the world!
Egg Whites– We also always have eggs or egg whites at home. If you decide to separate your egg whites from whole eggs, you’ll need to separate egg whites from about 5 large eggs for this recipe.
Cinnamon– Cinnamon is probably my favorite spice. I love adding it to coffee, oatmeal, baked goods, and banana cinnamon pancakes! And if you’re like me, you probably add more than most recipes call for. Totally understandable. I get you.
Granulated Stevia– This recipe uses 2 packets of stevia sweetener. It adds a sweetness without any added sugars or calories.
How To Make
- First, mix the dry ingredients in a large bowl. This is the oat flour, cinnamon, stevia, and salt (if using).
- Then in a separate bowl, mash your banana and add it to your dry ingredients.
- Add the egg whites to the banana and oat flour mixture.
- Mix all ingredients together until combined.
- Heat a large skillet over medium heat and spray with non-stick cooking spray to prevent your pancakes from sticking.
- Pour a 3.5-inch circle of batter into the hot pan and cook until golden brown, then flip and cook until golden brown on the other side.
- Repeat three more times to make a total of four pancakes.
This recipe will make four 3.5-inch pancakes for two servings.
Serving Suggestions and Variations
You can serve these pancakes with other breakfast foods to balance out your meal. Some great additions to make this a full meal include:
- fresh fruit
- yogurt
- scrambled, hard-boiled, or poached eggs
- Canadian or turkey bacon
- a green smoothie
But for these pancakes themselves, you can always add on some yummy toppings to make them as plain or fancy as you want. How about trying some:
- powdered sugar
- sliced bananas or other fruit of choice
- Nuts or dried fruits
- maple syrup
- honey
- granola
- peanut butter
- jam/jelly
- Whatever your heart desires!
And for some delicious variations, try adding some of these to the batter before cooking your pancakes:
- chocolate chips
- peanut butter
- nuts (walnuts and pecans are amazing)
- blueberries or other fruits
No matter what you choose, your banana cinnamon pancakes will be delicious and keep you full until your next meal.
Storage and Reheating Tips
Storing and reheating these pancakes is simple. With our large family, I often double or triple this recipe so there are leftovers throughout the week or, if freezing, for the next few weeks.
To store in the refrigerator: Allow your pancakes to cool completely and place in storage bags or a container with a lid. It will stay fresh in your refrigerator for up to one week.
To store in the freezer: If you make enough to freeze, the process is similar. Allow your pancakes to cool completely. Then wrap them in plastic wrap and place them in a freezer-safe bag or airtight container. They will last for up to 3 months and you can pull them out as needed when you feel a pancake craving!
Reheating your pancakes: I love how easy reheating leftover pancakes can be. If you are storing them in the fridge, simply reheat them by placing them on a microwave safe dish and pop them in the microwave for up 30-60 seconds (microwave temps will vary).
And if you’re pulling them from the freezer, I like to pop them into the toaster for reheating. Just like you would those commercially-prepared pancakes or waffles! It’s that easy and the kids can do it themselves.
More Great Breakfast Ideas
Don’t be like the nearly one quarter of Americans that skip breakfast daily. Studies show that those who consistently eat breakfast are more likely to have a higher metabolism and a more stable glucose response throughout the day compared to those who skip breakfast (3).
Get ahead of the game by preparing some of these recipes to start your day off right:
- Chewy Granola Bar Recipe
- Mediterranean Diet Oatmeal
- Oatmeal Protein Bites (2 Ways)
- Green Passion Smoothie (Copycat)
- Vegan Cranberry Bread with Orange and Ginger
- Cookie Butter Overnight Oats
- Whipped Avocado Ricotta Toast
- Southwest Tofu Scramble
5 Ingredient Healthy Banana Cinnamon Pancakes
Ingredients
- 1 cup oat flour
- ¾ cup eggs whites from ~5 large eggs
- 1 large banana
- 1 tsp cinnamon ground
- 4 tsp Stevia sugar substitute or 2 packets
- ¼ tsp salt optional
Instructions
- Combine oat flour, cinnamon, Stevia, and salt (if using) in a medium sized bowl and set aside.
- Mash the banana. Add banana and egg whites to oat flour mixture and stir to combine.
- Heat skillet or griddle to medium-heat and spray with non-stick cooking spray.
- Pour about half a cup of pancake batter onto skillet or griddle for each 3½ inch pancake. You will make 4 pancakes total.
- Cook pancakes on each side for about 2 minutes or until golden and cooked through.
- Serve warm pancakes with toppings of choice and ENJOY!
Notes
- This recipe makes a total of 4- 3.5 inch pancakes. A serving size is 2 pancakes.
- Get creative with this recipe by adding to your batter before cooking: try adding blueberries, chocolate chips, flaxseeds, chia seeds, nuts, or peanut butter.
- Top your banana cinnamon pancakes with maple syrup, sliced bananas, walnuts, pecans, or whatever your heart desires.
Share With Me: Were you as surprised as me at how easy and great-tasting these banana cinnamon pancakes are? Leave me a comment to let me know!
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Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.