Low Maintenance Kitchen: 3 Ingredient Protein Pancake Recipe

Health & Wellness

Apr 25

Sometimes it comes down to the last spotted banana and you’re thinking to yourself “there’s no way that spotted mushy banana is going to be worth my time.” There aren’t enough to make banana bread and you just have a feeling that it’s not going to hit the spot the way you want. But you need breakfast and you still love bananas for all they’re worth. Let me introduce my favorite high protein college meal: the 3 ingredient protein pancake. Recently, I’ve been watching lots of BA Test Kitchen and I’m feeling very inspired, so I thought why not bring you all into the SM Test Kitchen and make the only thing I know how to make: sweet sweet gains food. It’s not beautiful but I tried my best.

Everything You Need

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yield: 1 pancake

Macros
Calories - 297kcal
Protein - 31g
Carbs - 30g
Fat - 6g

Ingredients
1 Medium Banana - the mushier the better, but nearly any ripe banana will do
1 Large Egg - (any size is fine, this is low maintenance baby)
1 Scoop Vanilla Whey Protein Powder

Tools
7.5” Pan
Flippin’ Spatula
Small mixing bowl
Fork
(Bonus) Silicone Spatula

Mash the Banana

Mash the heck out of your banana with a fork. You can use a mixer if you’re feeling fancy and energetic but it really works just as well with a salad fork. Try to reduce clumps as much as possible, unless you want banana clumps in your pancakes. Up to you.

It helps if you break the banana into the bowl before you mash it.

2. Add an Egg

Crack an egg into the mashed banana and beat it in. It should the texture of scrambled eggs but with banana in it. Take a moment to enjoy the yellow on yellow color you’ve created in your bowl.

3. Add Protein Powder

Add a full scoop of vanilla whey protein to the banana and egg and fold it in until all the powder is gone.

I can say from experience that casein powder does not work and the pancake never actually forms. Whey is highly recommended!

Could be good with chocolate or peanut butter flavored whey as well. Use unflavored whey if you don’t like the overly sweet taste, since the banana adds sweetness.

4. Stovetop Time

Cook over low heat in a 7.5” pan for 10 minutes, monitoring the edges. Low and slow baby. Now’s a great time to do the dishes and dance in your kitchen.

5. One Flip!

Once the batter starts to bubble in the middle and brown around the edges of the pan, it’s time to flip it! Most of the pancake should be cooked by now, and you should be able to smell that sweet protein vanilla.

Bubbles in the batter and brown around the edges.

A decent flip. It could’ve been cleaner, but I don’t mind.

dig in!

Remove from heat once the bottom has cooked and get that pancake on a plate!

That’s it baby, you’ve officially done the bare minimum and I’m so proud of you. Enjoy that sweet protein pancake. Add some syrup if you want, but the vanilla is sweet enough on its own that if you eat it plain I won’t judge you.