Nutrition analysis courtesy of Genesis® R&D
Banana Pancakes
A tasty (kid-friendly) flapjack that’s loaded with protein and fiber.
Ingredients
Pancakes
- 1 cup low-fat cottage cheese
- 1 whole egg, lightly beaten
- 3 egg whites, lightly beaten
- 1 ripe large banana
- ⅓ cup whole grain flour or whole grain pancake/waffle mix, like Bob’s Red Mill
- 1 tablespoon whipped butter or soft tub spread
- 2 to 3 teaspoons maple syrup or honey, optional
Optional Sautéed Apples
- 1 large apple, skin on, finely diced
- 1 teaspoon butter or soft tub spread
- ¼ to ½ teaspoon cinnamon, or more to taste
Instructions
- Combine cottage cheese, eggs, egg whites, banana, flour, and 1 tablespoon butter until everything is well mixed and relatively smooth. I like to use an electric or immersion blender.
- If incorporating sautéed apples, liberally coat a skillet with nonstick oil spray and warm over medium heat. Add 1 teaspoon butter and melt. Add apples and sauté until soft. Add cinnamon as the apples soften up and continue to sauté.
- Add sautéed apples to batter and mix until everything is well combined.
- Using the same skillet, reapply oil spray and ladle about ¼ cup batter (per pancake) and cook on each side for 1 to 2 minutes or until lightly golden brown.
Notes
Makes about 12 medium pancakes; 4 pancakes per serving.
*With sautéed apples, add 1 gram fiber/serving.
*With 2 tsp syrup or honey, add an extra 20 calories and 3 grams added sugar/serving.
Nutrition Information per serving
Calories: 210Carbohydrates: 24gProtein: 18gTotal Fat: 5g— Unsaturated Fat: 2.5g— Saturated Fat: 2.5gCholesterol: 55mgSodium: 380mgPotassium: 340mgFiber: 4gTotal Sugar: 7g— Natural Sugar: 7g— Added Sugar: 0gIron: 1.3mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.