Whole Wheat Banana Protein Pancakes with Spiced Prune Syrup
These banana protein pancakes are made with whole wheat flour, bananas, and low carb protein powder. It is the spiced prune syrup however that is the real showstopper. Great for breakfast or brunch!
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Servings: 6 servings
Calories: 351kcal
Equipment
- 1 blender
Ingredients
For the Spiced Prune Syrup
- 3/4 cup California prunes, (5 ounces)
- 1 1/2 cups apple juice
- 1/2 cup maple syrup
- 1 teaspoons ground cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1/4 teaspoon kosher salt
For the pancakes
- 4 tablespoons unsalted butter
- 1 1/2 cups all-purpose flour
- 3/4 cup whole wheat flour
- 2 tablespoons granulated sugar
- 2 tablespoons whey vanilla protein powder
- 1 tablespoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon kosher salt
- 2 1/2 cups whole milk
- 1 teaspoon apple cider vinegar
- 2 large bananas, mashed
- 2 large eggs
- cooking spray, for the pan
For Serving
- 6 tablespoons unsalted butter, at room temperature
- 6 tablespoons peanut butter, optional
- fresh fruit like sliced bananas, cherries, or apples, optional
Instructions
Spiced Prune Syrup
- Combine all the syrup ingredients in a medium saucepan and heat over medium heat until simmering.
- Let simmer until prunes are soft and plump and give easily when pressed with the back of a spoon, about 5 minutes. Let cool slightly.
- Pour prune mixture into a blender and blend until smooth. Transfer to a pitcher or resealable jar.
Whole Wheat Banana Protein Pancakes
- Melt 4 tablespoons butter in a small skillet over medium heat on the stove or in the microwave and set aside to cool slightly
- Whisk together 1 1/2 cups all purpose flour, 3/4 cup whole wheat flour, 2 tablespoons sugar, 2 tablespoons protein powder, 1 tablespoon baking powder, 1/4 teaspoon baking soda and 1/4 teaspoon salt in a large bowl.
- Whisk together 2 1/2 cups milk and 1 teaspoon vinegar in a separate large bowl and let sit for a couple minutes to sour.
- Whisk in 2 mashed bananas, 2 eggs and cooled melted butter, then dump the dry ingredients into the wet and whisk just until evenly moist. Let sit 10 minutes to thicken.
- Heat a large cast iron or non-stick frying pan over medium heat. Spray with a generous amount of cooking spray. Working in batches, spoon 1/2 cup batter for large 6-inch pancakes into the pan. Cook pancakes until the edges have begun to brown and air bubbles cover the top, about 3 minutes. Flip pancakes and cook 1 to 2 minutes more. Repeat with remaining batter, spraying the pan before each batch.
- Serve while still warm with the spiced prune syrup, fresh fruit, peanut butter, and/or butter.
Notes
- Bananas: This recipe is a great way to use up leftover frozen or overripe bananas. Thaw frozen bananas before mashing.
- Pancake thickness: I like big, lacy pancakes. If you want them thicker and fluffier, only use 1 3/4 cup milk.
- Pancake size: This recipe makes 10 (6-inch) pancakes or 14-16 (4-inch) pancakes. To make the bigger pancakes use 1/2 cup of batter. To make the smaller pancakes only use 1/4 cup of the batter.
- Prune syrup: If the syrup gets too thick, warm in the microwave for 30 seconds or on the stove just until warm.
- Keeping the pancakes warm: Heat the oven to 200°F and place each pancake as it is done cooking on a baking sheet in the oven until all are ready.