Some mornings you want something that feels indulgent but isn’t going to derail your day. These pancakes hit that spot. They’re soft, lightly sweet from the banana, and high in protein — without touching anything savory. They come together in one bowl, and you can have 14 fluffy pancakes on the table in under 20 minutes.
Ripe bananas are the star here. The more spotted they are, the sweeter and more aromatic the pancakes will be, so this is genuinely one of the best uses for bananas you forgot about.
Naturally gluten-free & sugar-free
This recipe uses rice flour and corn starch as the base (no wheat flour, no oats, no gums). The sweetness comes entirely from the banana, so there’s no added sugar either. That makes these a great fit if you’re managing blood sugar, following a gluten-free diet, or just trying to eat a little cleaner without giving up a proper breakfast.
Easy to make dairy-free
The recipe uses greek yogurt and your choice of milk. Swap in soy milk (or oat, almond, or rice milk) and soy yogurt to make these pancakes fully dairy-free (no compromise on texture or flavour). The yogurt adds moisture and a gentle tang that makes the pancakes tender; soy yogurt does that job beautifully.
If you do use dairy (Greek yogurt and whole milk) you’ll get a modest boost in protein. Here’s how the numbers compare:
PER PANCAKE · SOY VERSION
Calories~73 kcal
Protein~2.6 g
Carbs~11.4 g
Fat~1.9 g
PER PANCAKE · DAIRY VERSION
Calories~78 kcal
Protein~3.3 g
Carbs~10.8 g
Fat~2.1 g
Both are excellent. The difference is small, choose whichever fits your diet.
Sugar-free, high-protein, gluten-free pancakes
14
pancakes5
minutes20
minutesKeep the screen of your device on
Ingredients
1 medium banana (90 g)
1 egg
⅓ cup greek or soy yogurt (90 g)
⅓ cup milk (90g)
3,5 tbsp corn starch (30 g)
3 tbsp protein powder (20 g)
¾ cup rice flour (120 g)
1,5 tsp baking powder (8 g)
1 tbsp butter or coconut oil
fruits and syrup for topping
How to
- Mash the banana thoroughly in a large bowl until almost no lumps remain.
- Add the egg, yogurt, and milk. Whisk until smooth and well combined.
- Add the rice flour, corn starch, protein powder, and baking powder. Stir until a smooth, thick batter forms. Let it rest for 2 minutes.
- Heat a non-stick pan over medium heat and add a small amount of butter or coconut oil.
- Pour small rounds of batter (about 2 tablespoons each) into the pan. Cook for 2–3 minutes until bubbles form on the surface and the edges look set.
- Flip and cook for another 1–2 minutes until golden. Repeat with remaining batter.
Notes
- No protein powder? No problem: just replace it with an equal weight of corn starch (20 g). The texture will be slightly lighter and the protein content a touch lower, but they’ll still be delicious. Any unflavoured or vanilla protein powder works well here; whey, pea, or rice protein all blend in cleanly.
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