אלה פנקייקים בריאים are the best way to start the day with over 15 גרם חלבון and 8 grams of fiber keeping you full for hours. They are made with simple wholesome ingredients like oats, dairy-free Greek Yogurt, and banana, and they are very easy to whip up in 10 minutes.
These pancakes are healthier than classic pancakes כי הם:
- ממותק באופן טבעי: Bananas provide natural sugar, eliminating the need for added sugars.
- Balanced Macros: Carbs from oats, protein from Greek yogurt, and healthy fats from olive oil.
- אפשרות ללא גלוטן: Easily adaptable with certified gluten-free oat flour.
- No Refined Ingredients: Clean, wholesome ingredients make this a guilt-free breakfast choice.
למרות שהמתכון כולו נמצא ממש למטה, אל תפספסו את כל הטיפים שלי בהמשך, כולל החלפת מרכיבים, טיפים לבישול וצילומים שלב אחר שלב!
אהבתם את המתכון הזה?
לעזוב הערה למטה או בקרו באתר שלנו פייסבוק לדף שבו אני עונה (כמעט) לכל התגובות, שלנו דף Instagram להשראה, או שלנו פינטרסט לשמירת מתכונים!
פנקייקים בריאים
רכיבים
- 2 ⅓ כוסות קמח שיבולת שועל ביתי - (הערה 1)
- 1 כַּף אבקת אפייה
- 1 גָבִיעַ בננות מעוכות - equivalent 2 large bananas (note 2)
- 1 גָבִיעַ חלב שקדים - (הערה 3)
- ⅓ גָבִיעַ יוגורט יווני ללא מוצרי חלב - (הערה 4)
- 2 כפות שמן זית בטעם עדין - (הערה 5)
Optional for extra flavors
- 1 כפית תמצית וניל
- ½ כפית מלח
- 2 כפות סוכר קוקוס
- ½ כפית קינמון
הוראות
- In a large mixing bowl, whisk the oat flour, baking powder, coconut sugar, salt, and cinnamon if using. Set aside.
- Mash the bananas on a chopping board, and pack them in measuring cups to ensure you have 1 cup of mashed bananas.
- In a high-speed blender, add mashed bananas, almond milk, yogurt, light olive oil, and vanilla extract if used.
- Blend on high speed for 20 seconds until smooth like banana milk.
- Pour the liquid ingredients into the bowl with the dry ingredients and stir to combine and form a pancake batter – it will be a bit grainy because of the oat flour. That's normal. Set aside 10 minutes to thicken.
- Stir the batter to check its consistency. If too thick, whisk in a splash of almond milk. If too liquid, add a bit more oat flour.
- Warm a pancake griddle and lightly oil it with avocado oil.
- Scoop 1/4 cup of batter per pancake – not more or they are difficult to flip. Cook them for 2-3 minutes until the sides are lightly brown.
- Flip and cook the pancakes for another minute on the other side. The recipe makes 12 pancakes and serves 3 breakfasts of 4 pancakes.
- Serve as a stack of 4 with maple syrup, banana slices and chopped nuts for a healthy breakfast
הערות
ציוד מחנאות
תזונה
מרכיבים ותחליפים
You only need 6 ingredients to make these healthy pancakes. Here’s how to pick them.
- קמח שיבולת שועל – It’s a naturally gluten-free whole-grain flour (ensure certified gluten-free if required). You can also use spelt flour, whole-wheat pastry flour, or all-purpose gluten-free flour.
- אבקת אפייה – This makes light and fluffy pancakes.
- בננות מעוכות – Bananas are both a sweetener and binder. Use very ripe bananas for the best flavor.
- חלב שקדים – This adds creaminess without dairy. You can also use soy milk for extra protein, or other plant-based milks like oat or cashew milk.
- יוגורט יווני ללא מוצרי חלב – It adds protein and moisture. You can also use coconut yogurt, regular Greek yogurt (if not dairy-free), or replace it with additional almond milk (reduce batter thickness).
- שמן זית קל – It’s a healthy fat for moisture and tenderness. You can also avocado oil, melted vegan butter, or cooled melted coconut oil (ensure cold ingredients don’t solidify it).
Optional Ingredients for Flavor:
- תמצית וניל – This adds depth. Substitute with almond extract for a unique twist.
- סוכר קוקוס – Use it for added sweetness. You can also use maple syrup, agave syrup, or omit for lower sugar content.
- Cinnamon or Spices – This adds warmth and Christmas flavors.
How to Make Healthy Pancakes
This recipe is similar to many other pancake recipes, I just have a little twist to make it easier to incorporate the bananas. Here’s how in pictures.
שלבו את החומרים היבשים בקערת ערבוב גדולה.
Pour all the liquid ingredients and the bananas in the jug of a blender.
Blend the ingredients and pour the batter into the dry ingredients.
Stir the batter until the flour lumps are mostly gone and cook the pancakes like any other pancakes!
הטיפים של קארין
I have a few more tips for you to make the best pancakes.
- Accurate Oat Flour Measurement – Use the spoon-and-level method to avoid dense pancakes.
- Blend Wet Ingredients – Blending ensures a smooth batter and avoids banana chunks.
- הניחו את הבלילה – Letting the batter sit for 10 minutes helps oat flour absorb moisture and thicken.
- Adjust Batter Consistency – Test the batter after resting. Add almond milk (1 tablespoon at a time) if too thick or more oat flour if too thin.
- Don’t Overcrowd the Griddle – Cook 1-2 pancakes at a time for even cooking and easier flipping.
- בקרת מנות – Use a 1/4-cup measure per pancake to ensure uniform sizes and easier flipping.
- Cook on Medium Heat – This prevents burning while ensuring the pancakes cook through.
Serving Ideas and Toppings
Like all other pancakes, there are many ways you can serve them. Let me share my favorite options that keep your breakfast healthy.
- חיזוק חלבון: Add peanut butter, almond butter, hemp seeds, or a dollop of high-protein soy yogurt.
- פירות טריים: Top with sliced bananas, raspberries, blueberries, or diced mango.
- Crunchy Additions: Sprinkle with chopped nuts, sunflower seeds, or shredded coconut.
- Drizzle of Sweetness: Maple syrup, agave syrup, or date syrup for natural sweetness.
- וריאציות טעם: Stir in mini chocolate chips, blueberries, or chopped nuts into the batter.
הכנת ארוחות ואחסון
You can prepare the entire batch, cool the pancakes, and store them in an airtight container in the fridge for up to 3 days. Warm pancakes on a griddle or in a toaster for a fresh-out-of-the-pan taste. You can also store them in freezer-safe bags with parchment paper between each pancake. Reheat directly from frozen.
וריאציות מותאמות אישית
These pancakes are the perfect base to make a healthy year-round breakfast. You can customize the recipe for each season and to your liking.
- Seasonal Spice Pancakes: Add cinnamon or pumpkin spice for a fall-inspired breakfast.
- ברי פרץ: Fold fresh or frozen blueberries into the batter.
- Chocolate Banana Pancakes: Stir in 1/3 cup of mini dark chocolate chips for a chocolatey twist.
- Nut Pancakes: Sprinkle chopped pecans or walnuts into the batter before cooking.
I’m really struggling to get the inside of the to be cooked and not gummy. Any tips?!
It could be many things, a pancake that is too thick, use the back of a spoon to spread the batter thinner. Or your batter has too much moisture – could be too much mashed banana or your oat flour is too coarse and doesn’t absorb the moisture enough.
If you just read this recipe and scrolled down to the comments to see if anyone else has tried it yet and whether or not the recipe works, it absolutely does. These are the best pancakes I’ve ever had. You need to make a batch. Right. Now.
Thank YOU!!!
Could I substitute applesauce for the banana? Or pumpkin puree? if yes, would it be equal parts?
תודה!
Yes, but applesauce has more moisture, so you will need a bit more oats or the pancakes will be fragile. Pumpkin puree should work too, but it doesn’t add sweetness like bananas, you will have to add coconut sugar, don’t add a liquid sweetener or you will thin out the batter too much.
These were delicious pancakes. Love the protein. I made with all the optional ingredients too. I used regular milk since we aren’t dairy free and gluten free oats. Thank you for sharing the recipe!