Healthy Pumpkin Banana Pancakes (Paleo, G-F, Protein Options)

Ingredients

• 120 g (½ cup)pumpkin purée
• 1banana, mashed
• 3eggs
• 30 ml (2 tablespoons)milk of choice
• 15 ml (1 tablespoon)honey
• 5 ml (1 teaspoon)vanilla
• 30 g (¼ cup)coconut flour
• 1 teaspooncinnamon
• ½ teaspoonbicarbonate of soda
• ½ teaspoonsalt

Instructions

1. 1

   Mix the batter

   In a large bowl, whisk the pumpkin purée, mashed banana, eggs, milk, honey and vanilla together. Gently whisk in the coconut flour, cinnamon, salt and bicarbonate of soda until smooth, taking care not to over-mix.

2. 2

   Cook the pancakes

   Heat a griddle or non-stick frying pan over a medium heat and coat it with butter or coconut oil. Pour about 60 ml (¼ cup) of batter into the pan for each pancake. Cook for about 2 minutes, until bubbles form and the edges look dry, then flip and cook for another 2–3 minutes until lightly browned. Repeat with the remaining batter and serve warm, topped with bananas.

What are pumpkin banana pancakes?

Pancakes are a familiar griddled breakfast, and this version gets its sweetness and softness from mashed banana and pumpkin purée. The recipe takes a simple, quick-cooking approach rather than relying on wheat flour.

Coconut flour absorbs plenty of moisture, while eggs help the batter hold together. Cinnamon gives the pancakes a cosy, spiced flavour.

Nutrition and macros by portion

The nutrition label shows one serving as written: 187 calories, 10g protein, 28g carbs, 6g fat.

The banana, honey and pumpkin provide most of the carbohydrates, while the eggs contribute much of the protein and fat. Coconut flour adds some fibre, and the eggs and any pan fat account for much of the fat. Pair a serving with plain yoghurt or another protein-rich side and fresh fruit for a balanced plate.

Why these ingredients work

Pumpkin and banana: Both add moisture and sweetness, so mash the banana thoroughly and use smooth pumpkin purée for an even batter.

Coconut flour: This flour thickens the mixture and gives it structure. Measure 30 g rather than swapping it cup-for-cup with another flour, which may absorb liquid differently.

Mixing the batter

Wet ingredients first: Whisk the pumpkin, banana, eggs, milk, honey and vanilla until combined before adding the dry ingredients.

Gentle finish: Stir in the coconut flour, cinnamon, salt and bicarbonate of soda just until smooth. Avoid prolonged mixing, as the method calls for a light touch.

Getting the flip right

Heat: A medium setting gives the centres time to cook without quickly darkening the outside. Lightly coat the pan with butter or coconut oil before adding batter.

Cue: Wait for bubbles to appear and the edges to look dry, about 2 minutes, before turning each pancake. Cook the second side for another 2–3 minutes until lightly browned.

Batch cooking and timing

Make small pancakes: About 60 ml (¼ cup) of batter per pancake keeps portions manageable to flip. Leave enough room in the pan to turn them without crowding.

Work in batches: Cook the remaining batter in the same way, adding a little more fat to the pan when needed. The stated total time is 15 minutes.

Serving ideas

The recipe suggests serving the pancakes warm with banana on top. Add the topping just before serving so the pancakes stay warm and the fruit tastes fresh.

For a more complete plate, serve them alongside plain yoghurt or a savoury breakfast item. Keep any additions separate if you want to track the recipe itself.

The protein option

The description suggests a higher-protein variation using ¼ cup of flour of choice and ¼ cup of protein powder. That is an alternative to the listed ¼ cup of coconut flour, not an extra amount to add to it.

Different protein powders absorb liquid differently, so the batter may not behave exactly as written. Add the suggested flour and powder in place of the coconut flour and check the consistency before cooking.

Recipe notes & tips

• Mash the banana well before mixing so there are no large lumps in the batter.
• Use a non-stick pan and coat it lightly with butter or coconut oil.
• Keep the heat at medium so the pancakes have time to cook through.
• Wait for bubbles and dry-looking edges before flipping.
• Cook the pancakes in batches if the pan cannot fit them without crowding.

Variations

• Protein option: Replace the listed coconut flour with ¼ cup flour of choice and ¼ cup protein powder, as suggested in the description.
• Extra cinnamon: Increase the cinnamon slightly for a more pronounced spice flavour.
• Banana topping: Slice additional banana over the pancakes just before serving.
• Milk choice: Use your preferred milk in the batter.
• Pan fat: Use butter or coconut oil to coat the griddle or pan.

Common mistakes to avoid

• Over-mixing: Whisk the dry ingredients in gently and stop as soon as the batter is smooth.
• Flipping too soon: Wait until bubbles form and the edges look dry before turning.
• Heat too high: Keep the pan at medium so the outside does not brown before the centre cooks.
• Crowding the pan: Cook in batches so each pancake is easy to flip.
• Swapping flour by volume: Coconut flour absorbs moisture differently, so avoid a direct cup-for-cup substitution.

How to store

Refrigerate cooled pancakes in an airtight container and use within 3 days. Reheat in a frying pan over a low heat or in the microwave until warm.

Frequently asked questions