Banana and buckwheat pancakes

Banana and buckwheat pancakes with egg, buckwheat flour and oat milk – a simple breakfast with natural sweetness and a delicate, nutty note.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 350 kcal per serving
• Protein: 12 g
• Fat: 8 g
• Carbs: 55 g

Ingredients

• 2 organic eggs
• 1 ripe banana
• 80 g buckwheat flour
• 50 ml gluten-free oat milk
• Coconut oil for frying
• 1 tsp baking powder
• 1 pinch of salt

Method

You’ll need: frying pan · mixing bowl · spatula

1. Mash the banana to a smooth purée in a bowl. Add the eggs and oat milk and mix everything thoroughly.
2. Stir in the buckwheat flour, baking powder and salt until you have a smooth batter. Leave to stand briefly so the flour can absorb the liquid.
3. Warm a little coconut oil in a frying pan over a medium heat. Add the batter in portions and let it spread slightly.
4. Cook the pancakes until bubbles appear on the surface and the underside is golden brown. Then flip carefully and finish cooking.
5. Stack the finished pancakes on a plate to keep warm. Grease the pan lightly again in between if needed.
6. Serve warm, for example with fresh fruit.

Good to know

These pancakes are simple, soft and pleasantly hearty. The banana keeps the batter moist, and the buckwheat adds a delicate, nutty depth.

Swaps

Oat milk → unsweetened almond milk or whole milk (fewer additives, usually less sugar; almond milk contains tree nuts, whole milk isn't dairy-free) Coconut oil → ghee or grass-fed butter (buttery flavour; not dairy-free) Baking powder → 1/2 tsp bicarbonate of soda + 1 tsp lemon juice (simpler ingredient list) 80 g buckwheat flour → 40 g buckwheat flour + 40 g oat flour, certified gluten-free (milder flavour, a little more soluble fibre)

Allergens

Contains egg. Oat milk contains gluten unless it's labelled gluten-free, so use a gluten-free one. Usually suits children well; fine in pregnancy with fresh eggs, cooked right through, and good kitchen hygiene.

Frequently asked questions

Which nutrients does buckwheat add to these pancakes?

Buckwheat contains fibre and minerals such as magnesium and manganese. It also has small amounts of B vitamins and plant compounds such as rutin, though the rutin content varies with processing.

What's in the banana, nutritionally?

Banana mainly provides carbohydrates, potassium and some vitamin B6. The riper it is, the sweeter it tastes, as its starch gradually turns into sugar.

Why are the eggs more than just a binder in this recipe?

Eggs provide protein, fat, choline and small amounts of vitamin D, vitamin B12 and selenium. The choline sits mainly in the yolk.

What should I look out for when buying oat milk?

Depending on the product, oat milk can contain enzymes, added ingredients or traces of gluten. For a gluten-free dish, choose one labelled gluten-free.

What's worth knowing about coconut oil from a nutrition point of view?

Coconut oil is heat-stable and contains mainly saturated fat. In these pancakes, it mostly adds a faint coconut note and helps them brown nicely.

Dairy-free recipes