FREE 5-Ingredient Recipe EBook

• Why You Need My Banana Oat Pancakes
• Ingredients & Substitutions
• How To Make Banana Oat Pancakes
• My Recipe Tips
• Serving Ideas
• Banana Oat Pancakes Recipe card
• Recipe Reviews

These banana oat pancakes are my girls’ favorite breakfast before school — and they’re my favorite because I can meal prep them ahead for them to grab and go. I make them almost every week! They’re naturally sweet, have a decent amount of protein, and a total breeze to whip up. But let’s be real, these banana oatmeal pancakes are even better fresh off the skillet. Make them with me in minutes!

Why You Need My Banana Oat Pancakes

• Fluffy and flavorful – I love the texture of these banana oatmeal pancakes! They’re soft and moist, and the cinnamon banana flavor with a hint of vanilla reminds me of banana bread.
• Naturally sweetened – Not only is there no added sugar, there’s no sweetener of any kind at all! They are just naturally, lightly sweet from actual bananas.
• Easy and meal prep friendly – A food processor does all the mixing for you, and frying them up is just like any other pancake. And they store and freeze beautifully (yes to meal prep!).
• Healthy and gluten free – Unlike many pancake recipes, my banana oat pancakes have no flour of any kind. They’re naturally gluten-free (as long as you use GF oats), dairy-free, and use simple, clean ingredients.

Ingredients & Substitutions

Here I explain the best ingredients for my banana oat pancakes, what each one does in the recipe, and substitution options. For measurements, see the recipe card below .

• Bananas – Use ripe bananas for the sweetest flavor. If you have extras, make my banana ice cream , banana muffins , almond flour banana bread , or my latest favorite, protein banana bread .
• Oats – I use rolled oats , but quick oats will also work. I don’t recommend making these banana oatmeal pancakes using steel cut oats, because they’ll turn out gritty. Have extra oats? My peanut butter overnight oats are a reader favorite.
• Eggs – You can try flax eggs for an egg-free/vegan option, but they are more fragile this way, so I recommend making them small when frying.
• Milk Of Choice – I used almond milk , but any milk you’ve got will work.
• Baking Powder – I like this non-GMO brand . Don’t use baking soda, which needs an acid to react and will taste bitter if used on its own.
• Flavor Boosters – Cinnamon , vanilla extract , and sea salt. You can also add other spices you like, or even blends such as my homemade pumpkin pie spice .
• Avocado Oil – For frying. You can substitute any neutral cooking oil you have.

How To Make Banana Oat Pancakes

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend the batter. Add all the dry ingredients and wet ingredients to a food processor, and blend until smooth.

1. Cook on the stovetop. Heat the oil in a skillet, until shimmering. Pour the batter into the pan, 1/4 cup at a time. Fry the banana oat pancakes, until bubbles form on the edges and they are golden on the bottom. Flip and continue cooking until golden on the other side.
2. Serve. See serving ideas below!

My Recipe Tips

• Blend well for the best texture. Since this recipe uses whole oats, it takes some time for them to break down into a smooth batter. It usually takes a few minutes in my favorite food processor . A high-power blender can work, too, but I don’t recommend a regular one.
• Don’t have anything powerful enough to blend? You can buy oat flour instead and then mix the batter by hand in a bowl. The amount will be the same!
• Add more milk if needed. The batter for my banana oatmeal pancakes is thick — a bit thicker than some pancake batters — but it shouldn’t be so thick that you can’t pour it from a measuring cup. The thickness can vary depending on the size of your bananas, so just add more milk to thin it out if it’s too thick to pour.
• Use only a very thin layer of oil on your pan. This isn’t critical, but you get a smoother, more evenly browned pancake surface if you don’t have a lot of oil. When I have too much, I wipe the pan with a paper towel to leave a thin layer.
• Preheat your pan, and adjust the heat if it gets too hot. I usually have to fiddle with it a bit for most pancake recipes, including this one. Just see how dark they are and adjust as needed.
• You can make them sweeter if you like. These banana oatmeal pancakes are just mildly sweet, not very sweet. If you prefer them sweeter, add 1-3 tablespoons of maple syrup (or my natural Wholesome Yum Zero Sugar Maple Syrup ) to the batter. You can also use a granulated sweetener — my kids prefer it with a few tablespoons of Besti , as they grab them on the way out to school without any syrup.
• Don’t flip too soon. Watch for a few bubbles to form on the edges, that’s a sign it’s time to flip!
• This thin turner is a game-changer for flipping. It’s the only one I use for pancakes, and really great for flipping just about anything.
• Feel free to add mix-ins! I recently made these oat banana pancakes with fresh blueberries folded into the batter (start with 1/2 cup and adjust based on how many you like) and they were even better. You can also opt for chopped nuts or chocolate chips.

Serving Ideas

My favorite way to serve these banana oatmeal pancakes is simply with a pat of butter and a drizzle of sugar-free maple syrup (pictured above, from the time I also made them with blueberries added!). You can also spread peanut butter or even chocolate hummus on them.

If you want something on the side, try healthy air fryer turkey bacon (or baked turkey bacon ), creamy coconut yogurt , and eggs done however you like them. When I want to plan ahead, I make baked eggs in a muffin tin or a breakfast casserole .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 medium Bananas (ripe) ▢
• 2 large Eggs ▢
• 1/2 cup Unsweetened almond milk (or any milk of your choice) ▢
• 1 2/3 cups Rolled oats ▢
• 2 tsp Baking powder ▢
• 1/2 tsp Cinnamon ▢
• 1/2 tsp Vanilla extract ▢
• 1/4 tsp Sea salt ▢
• 2 tbsp Avocado oil (for frying) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Add the bananas, eggs, oat milk, rolled oats, baking powder, cinnamon, vanilla, and salt to the bowl of a food processor . Blitz until smooth.
2. Heat the oil in a frying pan over medium heat, until shimmering.
3. Pour approximately 1/4 cup (59 ml) of batter at a time into circles on the pan. Fry banana oat pancakes for 2-3 minutes , or until lightly browned on the bottom.
4. Flip and cook for another 2-3 minutes on the other side.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 3 3-inch pancakes

• Tips: Check out my recipe tips above to help you get a smooth batter with the right consistency, get a nice browned surface on your pancakes, make them sweeter, or add mix-ins.
• Store: I love (love, love) these for meal prep because they store so well! Keep them in an airtight container in the refrigerator for up to 3-5 days. You can also make the batter ahead, but I recommend adding the baking powder fresh because it’ll lose effectiveness sitting overnight.
• Reheat: Reheat pancakes in a microwave or 350 degree F oven, until warm. I spread a little butter or coconut on them first to prevent drying out.
• Freeze: I freeze these banana oat pancakes in a zip lock bag, with parchment paper between them to prevent sticking. They’ll be good for at least 3 months. You can reheat them in the oven from frozen if you use my butter/coconut oil trick above.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Banana Oat Pancakes Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Banana Oat Pancakes

My banana oat pancakes are fluffy and lightly sweet, with simple ingredients and no added sugar! An easy, healthy breakfast in minutes.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/banana-oat-pancakes/

Ingredients

• 2 medium Bananas (ripe)
• 2 large Eggs
• 1/2 cup Unsweetened almond milk (or any milk of your choice)
• 1 2/3 cups Rolled oats
• 2 tsp Baking powder
• 1/2 tsp Cinnamon
• 1/2 tsp Vanilla extract
• 1/4 tsp Sea salt
• 2 tbsp Avocado oil (for frying)

Instructions

1. Add the bananas, eggs, oat milk, rolled oats, baking powder, cinnamon, vanilla, and salt to the bowl of a food processor . Blitz until smooth.
2. Heat the oil in a frying pan over medium heat, until shimmering.
3. Pour approximately 1/4 cup (59 ml) of batter at a time into circles on the pan. Fry banana oat pancakes for 2-3 minutes , or until lightly browned on the bottom.
4. Flip and cook for another 2-3 minutes on the other side.

Maya’s Recipe Notes

Serving size: 3 3-inch pancakes

• Tips: Check out my recipe tips above to help you get a smooth batter with the right consistency, get a nice browned surface on your pancakes, make them sweeter, or add mix-ins.
• Store: I love (love, love) these for meal prep because they store so well! Keep them in an airtight container in the refrigerator for up to 3-5 days. You can also make the batter ahead, but I recommend adding the baking powder fresh because it’ll lose effectiveness sitting overnight.
• Reheat: Reheat pancakes in a microwave or 350 degree F oven, until warm. I spread a little butter or coconut on them first to prevent drying out.
• Freeze: I freeze these banana oat pancakes in a zip lock bag, with parchment paper between them to prevent sticking. They’ll be good for at least 3 months. You can reheat them in the oven from frozen if you use my butter/coconut oil trick above.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)