Protein pancake banana mix recipe made from lentils. These vegan pancakes are high in plant protein from red split lentils, oats and flax seeds. Free of wheat, nuts, dairy, eggs, oil and butter so suitable for whole food plant-based diets.
Rather than maple syrup I’ve covered these pancakes with date syrup. It may not look as pretty but it’s 90% cheaper to make yourself, contains fibre from the whole date and is far more nutritious.
I love this recipe as it uses no flours and instead uses whole foods that are inexpensive. This recipe is both simple and affordable. One serving of 4 pancakes / half of this recipe has 18g of protein.
I’m using red split lentils for this. I’m sure it will work with many others but red split are very inexpensive and give a great fluffy texture.
Protein Pancakes Video Recipe
The lentils can either be soaked overnight or placed in hot water for an hour. They will cook in the pan and be safe to eat. Sadly they do lose their red colour once cooked.
They can be gluten-free if you use GF oats. Oats are naturally gluten free but most are contaminated when they are grown or processed. Oats do contain a similar substance to normal gluten but most people that have celiac disease can tolerate Gluten free oats.
This recipe is naturally gluten-free as doesn’t contain any gluten grains. However many oats are contaminated with gluten either during processing or growing. If you are sensitive to gluten then use gluten-free oats for this recipe
Use very ripe bananas for this – the kind that if you drop them they go splat. They are super sweet and help make these pancakes fluffy.
Flax / Linseeds are used to help give structure and are the same thing. They help make a firm mixture and also add protein and healthy omega 3 fats. You can use chia seeds if you prefer and the end result is virtually the same.
These pancakes do need something wet to go with them as can be a bit dry on their own. I like to use fresh berries and date syrup like in the photo or chocolate avocado frosting.
Apple cider vinegar isn’t essential in this recipe, I just find it helps to give a slightly better texture.
This recipe is free of any flour or milk. There isn’t the need for any flours as whole rolled oats are used. As you are using the blender anyway it saves money to use whole grains and pulses.
No milk is used, not even seed or nut milk. There just isn’t the need in this recipe as the whole flax seeds and oats add everything a plant milk would add.
I’m not a huge fan of shop bought plant milks as they are often expensive, very low in nutrition, contain emulsifiers and stabilisers and often a small percentage of the seed/nut that they are a milk of.
I don’t use any oil or fat in this recipe. Instead, a ceramic non-stick frying pan is used. This apparently has a healthy eco coating that’s free of PTFE and PFOA. I’m still a bit wary of what is used so it’s not something I use daily but is perfect for this recipe.
If you don’t have a non-stick pan then you may want to use a tiny bit of spray oil to stop them from sticking. Choose a spray oil that is natural and has a high smoke point. Olive pomace oil and avocado oil are two that have a very high smoke point of 240c or over so are safer to cook with at high temperatures.
You may notice in the video I’m using my hand to toss the pancakes. This is just because I don’t have a non-stick fish slice and the lens was far too close to the pan to attempt to flip it. I obviously dont’t recommend using your hands, although everyone I’ve ever seen making chapatis in India used their hands to flip them.
This recipe makes about 8 pancakes and that’s enough for 2 people as a whole meal.
If you are not a fan of bananas then simply replace them with zucchini / courgettes. This makes a great pancake that isn’t sweet so can either be served with something savoury or made sweet with some fruity toppings.
Protein Pancakes Recipe
- 1/2 cup / 95g Red split lentils
- 1 cup / 90g Oats
- 2 Bananas
- 2 tbsp Flaxseeds
- 1 tbsp Apple cider vinegar
- 3/4 / 180ml cup Water
- A few tbsp Date Syrup
How to Make
- Soak the lentils overnight or for at least an hour in boiling water.
- Rinse and drain then add to a blender with everything else.
- Blend until all broken up, about 2 minutes.
- Pour about 1/3 of a cup of batter into a non-stick frying pan,
- Spread out to about 5-6″ in diameter and cook for about 2 minutes until it starts to bubble and has gone darker.
- Toss and cook on the other side for another 2 minutes.
- Serve straight away and any leftovers will be good for 3 days.
- Great topped with fresh berries and date syrup.
If you like this recipe check out my Healthy Lentil Chips Recipe. They are also made from red lentils and are oil free. High in plant protein and inexpensive to make.
These are tomato and basil flavour but you can change the flavours to whatever you like.
Have you tried cooking with red lentil pasta? It has a very similar taste and texture to normal pasta but is very high in protein.
Check out my recipe for Vegan Cheesy Protein Pasta. It’s free of nuts, gluten and dairy. Easy to make and packed with plant protein.
Date syrup is my number 1 natural sweetener. It’s full of good stuff, inexpensive and easy to make. Only downside is it only lasts a few weeks so you can’t make a huge vat to last months. Date syrup natural sweetener recipe.