You totally can have your (pan)cake and eat it too... because these pancakes are really healthy - the only ingredients are oats, banana, and any plant-based milk. But they are seriously tasty too - when cooked, the banana in them caramelises and they turn sweet and crispy on the outside, but stay soft and fluffy in the middle. Try these pancakes this weekend - they make the perfect Sunday morning treat, but you can rest assured knowing you're still getting the goodness of oats, a powerhouse grain filled with protein, iron, zinc, and beta-glucans, which have been shown to lower the risk of heart disease.
3-Ingredient Healthy Vegan Pancakes
Ingredients (makes 10 small pancakes):
1 & 1/2 cups oats
1 cup plant-based milk (they all work but I used oat milk)
1 ripe banana (ripe with black spots essential)
1/2 Tbsp oil to fry (I used cold-pressed rapeseed oil)
Method:
Blend the oats in a food processor (or chopping attachment of a hand-held blender) until a rough oat flour has formed. In a cup, mash the banana with a fork to make a puree, then add the banana puree and plant-based milk to the oats and mix well to form a batter.
Heat a little oil in a non-stick pan, then pour small ladles of the batter into the pan (you should just fit four pancakes into a large frying pan). Fry for 2 minutes, or until golden and crispy, then use a spatula to carefully flip them over to fry for a further 2 minutes.
Stack the pancakes up and top with whatever you like - try soy yoghurt, fresh fruit, frozen fruit warmed up with a touch of cinnamon, coconut flakes, nut butters etc.
Nutrition (per 5 pancakes):
Protein: 12.8g (Women: 25.6% / Men: 23.3%)
Iron: 2.7mg (Women: 18.2% / Men: 31.0%)
Calories: 358 (Women: 17.9% / Men: 14.3%)
Sugar: 11.3g (Women: 12.6% / Men: 9.4%)
Total Fat: 9.8g (Women: 14.0% / Men: 10.3%)
Saturated Fat: 1.2g (Women: 6.0% / Men: 4.0%)
Salt: 0.2g (Women: 3.3% / Men: 3.3%)
Fibre: 8.2g (Women: 27.3% / Men: 27.3%)
See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.