Ingredients:

• Eggs – 2 large
• Yogurt – 80g (unsweetened or plain yogurt works best)
• Oats – 60g (ground or rolled oats)
• Banana – 1 ripe (medium size)
• Flour – 1 tablespoon (all-purpose or whole wheat)
• Olive oil – For frying (just a light drizzle or spray)

Step-by-Step Instructions:

Step 1: Prepare the Batter

1. Mix Eggs and Yogurt: In a medium-sized mixing bowl, crack 2 eggs and whisk them together with 80g of yogurt until you have a smooth, well-combined mixture. The yogurt adds moisture and a light tang, while the eggs provide structure and protein to the pancakes.
2. Add Oats: Once the eggs and yogurt are well mixed, stir in 60g of oats. For a smoother texture, you can use ground oats (blended into a flour-like consistency), but whole rolled oats will add more texture and fiber. Let the oats absorb the liquid for a minute or two.

Step 2: Incorporate Banana and Flour

1. Mash the Banana: In a separate bowl, peel and mash 1 ripe banana using a fork or potato masher. The banana should be mashed well but can still have small chunks for added texture.
2. Mix Everything Together: Add the mashed banana to the oats, yogurt, and egg mixture. Stir everything well until it forms a smooth, thick batter.
3. Add Flour: To help the pancakes hold together better and have a slightly firmer texture, stir in 1 tablespoon of flour. You can use all-purpose flour or whole wheat flour for added fiber. If the batter feels too thin, you can add an extra tablespoon of flour.

Step 3: Fry the Pancakes

1. Heat the Skillet: Place a non-stick skillet or frying pan over low to medium heat. Add a small amount of olive oil (just a light drizzle or spray) to the pan. This will prevent the pancakes from sticking while keeping the recipe low in fat.
2. Cook the Pancakes: Pour small portions of the batter onto the skillet (around 2-3 tablespoons per pancake) and spread them out slightly. Cover the skillet with a lid and fry the pancakes for 2-3 minutes on each side, until they are golden brown. Flip them carefully to ensure they cook evenly.
3. Check for Doneness: The pancakes should be firm to the touch and cooked through, with a crispy exterior and a soft, fluffy interior.

Step 4: Serve

1. Serve Hot: These pancakes are best served hot, fresh from the pan. You can serve them plain or with a variety of healthy toppings, such as fresh berries, a drizzle of honey, or a dollop of yogurt.

Cooking Tips:

• Use Ripe Bananas: For the best flavor and sweetness, use ripe bananas with brown spots. Riper bananas are easier to mash and naturally sweeter, which means you won’t need any added sugar.
• Customize the Recipe: Feel free to add extra ingredients like cinnamon, vanilla extract, or a handful of nuts for added flavor and texture.
• Substitute Ingredients: You can easily substitute the yogurt with plant-based alternatives like almond or coconut yogurt for a dairy-free option. Similarly, you can replace the flour with a gluten-free alternative to make the recipe gluten-free.
• Don’t Overheat the Skillet: Keep the heat on low to medium to avoid burning the pancakes. Cooking them slowly ensures the center is fully cooked without over-browning the outside.

Storage:

• Refrigeration: Store any leftover pancakes in an airtight container in the refrigerator for up to 3 days. Reheat them in a skillet or microwave before serving.
• Freezing: These pancakes freeze well. Place the cooled pancakes in a single layer on a baking sheet, freeze for an hour, then transfer them to a freezer-safe container or bag. They can be frozen for up to 3 months. Reheat them directly from the freezer in a skillet or toaster.

Nutritional Facts (Per Serving, Based on 4 Pancakes):

• Calories: 180-200 kcal
• Protein: 8g
• Fat: 6g
• Carbohydrates: 22g
• Fiber: 3g
• Sugar: 6g
• Sodium: 60mg

These pancakes are low in calories and packed with healthy nutrients, including protein from the eggs and yogurt, fiber from the oats and banana, and healthy fats from the olive oil. They are filling and provide a good balance of macronutrients, making them perfect for a weight-loss or health-conscious diet.

Frequently Asked Questions (FAQs):

1. Can I make these pancakes ahead of time? Yes! You can prepare the batter ahead of time and store it in the refrigerator for up to 24 hours. Simply give it a stir before cooking.

2. Can I add other fruits or vegetables to the batter? Absolutely! You can add ingredients like grated zucchini or carrots for added nutrition, or mix in blueberries or raspberries for a fruity twist.

3. How can I make these pancakes vegan? You can make this recipe vegan by using flaxseed eggs (1 tablespoon flaxseed meal mixed with 3 tablespoons water per egg) and plant-based yogurt.

4. What can I serve these pancakes with? These pancakes are versatile and can be served with a variety of toppings like fresh fruit, Greek yogurt, maple syrup, or nut butter for extra flavor.

5. Can I use a blender to make the batter? Yes! If you prefer a smoother texture, you can blend the ingredients together to form a smoother batter. This is particularly useful if you’re using whole rolled oats instead of ground oats.

Conclusion:

These Healthy Banana Oat Pancakes are not only a delicious way to start your day but also a smart choice for those looking to maintain or lose weight. The combination of oats, eggs, and bananas provides a nutrient-dense breakfast that will keep you satisfied for hours. With no refined sugars and minimal oil, this recipe fits perfectly into a balanced, healthy eating plan. The light, fluffy pancakes have just the right amount of sweetness from the bananas, and their texture is enhanced by the oats. Whether you’re making them for yourself or your family, this simple and tasty recipe is sure to become a favorite in your household. Bon Appetit!