Protein pancakes with banana and oats

Protein pancakes with egg, banana, oats, low-fat quark and whey: fluffy, hearty and topped with creamy peanut butter.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 850 kcal per serving
• Protein: 55 g
• Fat: 25 g
• Carbs: 95 g

Ingredients

• 2 whole eggs
• 1 banana
• 80 g porridge oats
• 100 g low-fat quark
• 1 splash of milk
• 30 g whey protein (unsweetened, no sweeteners)
• 1 tsp coconut oil
• Peanut butter and maple syrup (or honey) as a topping

Method

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

1. Stir the low-fat quark, eggs, whey protein, banana, oats and a splash of milk together in a bowl to make a smooth, thick batter.
2. Leave the batter to stand briefly so the oats swell and the mixture binds a little more.
3. Heat the coconut oil in a non-stick frying pan over a medium heat until the surface shines slightly.
4. Add small portions of batter to the pan and cook until bubbles appear on top and the underside is golden brown. Then carefully flip and finish cooking.
5. Put the pancakes on a plate one after the other and stack them loosely.
6. Serve with peanut butter and a little maple syrup or honey.

Good to know

When breakfast can be something substantial, these pancakes are a good choice. They're soft, moist and pleasantly sweet without feeling overloaded.

Swaps

Low-fat quark → skyr or plain Greek yoghurt (2–5% fat) (more protein, creamier texture) Whey protein → 1–2 tbsp extra quark or skyr (fewer additives) Milk → kefir or whole milk (more micronutrients; kefir is also fermented) Maple syrup/honey → berry compote made from fruit only, or mashed berries (sweetness from fruit, plus fibre and polyphenols)

Allergens

Contains egg, milk, peanuts and gluten (oats) unless the oats are labelled gluten-free. Generally suitable for children, but no honey for babies under one year old; in pregnancy the ingredients are fine, as long as the eggs are cooked through and the dairy products are pasteurised.

Frequently asked questions

What's in oats, nutritionally?

Oats provide complex carbohydrates, fibre, magnesium, manganese, iron and B vitamins. Beta-glucan, a soluble fibre from oats, is particularly well known.

Is banana just sweetness, or does it bring nutrients too?

Banana brings not only sweetness but also potassium and vitamin B6. The riper it is, the sweeter it tastes – and usually the softer the batter becomes.

Are low-fat quark and whey a problem with lactose?

Both are dairy products and can cause discomfort with lactose sensitivity or sensitive digestion. Whey isolate usually contains less lactose than whey concentrate, but that depends on the product.

What does peanut butter provide besides fat?

Peanut butter mainly contains unsaturated fatty acids, plus vitamin E, magnesium and some niacin. Depending on the product, salt or sugar may be added, so it's worth checking the ingredients list.

How do maple syrup and honey compare?

Both are mainly sweetening ingredients. Maple syrup contains small amounts of minerals such as manganese, and honey traces of various plant compounds depending on the type, but overall the amounts are fairly modest.