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I made these pancakes on a random Tuesday morning when I realized we were out of flour. And eggs. Basically, I had bananas that were turning brown and some oats in the pantry. That was it.

What happened next kind of changed my breakfast game.

These banana oat pancakes come in at around 180 calories for a stack of three. They’re naturally sweet from the banana, so you don’t need to drown them in syrup. And they actually keep you full until lunch. Which, if you’ve ever eaten regular pancakes and been starving by 10am, you know is a big deal.

This article is part of our comprehensive guide on low-calorie weight loss recipes for beginners. If you’re just starting your weight loss journey, that’s a great place to get the full picture.

Why These Pancakes Actually Work for Weight Loss

Here’s the thing about most “healthy” pancake recipes. They taste like cardboard. Or they fall apart in the pan. Or they require seventeen specialty ingredients you’ll never use again.

These don’t.

The magic is in the oats. Old-fashioned oats have this way of creating structure while adding fiber that keeps your blood sugar stable. No mid-morning crash. No reaching for the office donut at 10:30.

I tracked my meals with MyFitnessPal for about six months when I was losing weight. Breakfast was always my problem meal. Too many calories and I’d feel restricted all day. Too few and I’d be raiding the fridge by noon. These pancakes hit that sweet spot around 180-200 calories per serving with about 6 grams of protein.

Not bad for something that tastes like actual pancakes.

The Banana Situation

Let me talk about the bananas for a second. You want them ripe. Like, really ripe. Those spotted, almost-too-soft bananas everyone ignores? Perfect.

Why? Two reasons.

First, ripe bananas mash easier. You want a smooth batter, not chunky banana bits (unless you’re into that). Second, they’re sweeter. The natural sugars develop as bananas ripen, which means you can skip added sweeteners entirely.

I keep overripe bananas in my freezer specifically for this. Just peel them before freezing. Trust me. Trying to peel a frozen banana is not how you want to start your morning.

What You Need for the Batter

The ingredient list is short. Like, really short.

For 6 pancakes (2 servings):

• 2 medium ripe bananas
• 1 cup old-fashioned oats
• 2 eggs (or 1 egg plus 2 tablespoons Greek yogurt for extra protein)
• 1/2 teaspoon baking powder
• 1/2 teaspoon cinnamon
• Pinch of salt
• 1/4 cup unsweetened almond milk

That’s it. You probably have most of this already.

Some people add vanilla extract. I do when I remember. It’s not essential but adds a nice depth.

The Blender Is Your Friend

You could mash everything by hand. I’ve done it. It works.

But a blender makes these pancakes so much better. The oats get pulverized into something almost flour-like. The batter comes out smooth. And cleanup is honestly easier because you just rinse the blender.

I use my basic Ninja that I’ve had for years. Nothing fancy needed.

Blend everything for about 30 seconds until smooth. Let the batter sit for 5 minutes while you heat your pan. This gives the oats time to absorb some liquid, which helps the pancakes hold together better.

Cooking Tips That Actually Matter

Heat a nonstick pan over medium-low heat. This is important. Too hot and the outside burns before the inside cooks. These pancakes are thicker than regular ones and need time.

I spray my pan lightly with cooking spray even though it’s nonstick. Belt and suspenders, you know?

Pour about 1/4 cup of batter per pancake. Don’t spread it around. Let it find its own shape.

Wait for bubbles. When you see little bubbles forming on the surface and the edges look set, flip. This takes about 2-3 minutes. The second side cooks faster, maybe 1-2 minutes.

If your first pancake is weird, that’s normal. The first pancake is always a sacrifice to the breakfast gods.

How to Serve These Without Ruining the Calorie Count

The pancakes themselves are light. What goes on top can wreck that quickly.

My go-to toppings:

• Fresh berries (basically free, calorie-wise)
• A tablespoon of pure maple syrup (about 50 calories)
• A small handful of chopped walnuts (adds healthy fats and keeps you fuller)
• Greek yogurt dollop instead of whipped cream

What I avoid: butter, chocolate chips piled on top, that fake “breakfast syrup” that’s mostly corn syrup.

If you want more low-calorie breakfast ideas, I’ve got a whole collection. Sometimes you want variety.

Meal Prep These for the Week

Real talk. I don’t make pancakes from scratch on busy weekday mornings. I make a batch on Sunday.

These store really well. Let them cool completely, then stack them with parchment paper between each one. Refrigerate for up to 5 days or freeze for up to 2 months.

To reheat, just pop them in the toaster. Sounds weird but it works perfectly. Crispy outside, soft inside.

My kids grab these before school when I’m not awake enough to function. Win-win.

If you’re into batch cooking, check out our low-calorie meal prep recipes for more ideas that make mornings easier.

Low Calorie Banana Oat Pancakes Recipe

Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 2 (3 pancakes each)
Calories per serving: 185 calories
Protein per serving: 6g

Ingredients

• 2 medium ripe bananas
• 1 cup old-fashioned oats
• 2 large eggs
• 1/2 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1/4 cup unsweetened almond milk
• Cooking spray

Instructions

1. Add bananas, oats, eggs, baking powder, cinnamon, salt, and almond milk to a blender. Blend until smooth, about 30 seconds. Scrape down the sides if needed and blend again.
2. Let the batter rest for 5 minutes. It will thicken slightly.
3. Heat a nonstick pan over medium-low heat. Spray lightly with cooking spray.
4. Pour about 1/4 cup of batter for each pancake. Don’t overcrowd the pan.
5. Cook until bubbles form on the surface and edges look set, about 2-3 minutes. Flip carefully.
6. Cook the second side for another 1-2 minutes until golden brown.
7. Repeat with remaining batter, spraying the pan between batches as needed.
8. Serve warm with your favorite low-calorie toppings.

Notes: For fluffier pancakes, separate the eggs and whip the whites before folding them in. For extra protein, swap one egg for 2 tablespoons of Greek yogurt. These pancakes freeze well for up to 2 months.

A Few Things I’ve Learned

The thickness of your batter matters. If it’s too thin, add a few more oats. Too thick? A splash more milk. You’ll get a feel for it after making these once or twice.

Don’t press down on the pancakes while they cook. I know it’s tempting. But it makes them dense.

And if you’re making these for kids who are suspicious of anything “healthy,” call them banana pancakes. Leave out the oat part. What they don’t know won’t hurt them.

These pancakes became a regular thing in my house after that desperate Tuesday morning. They’re proof that sometimes the best recipes come from having almost nothing in the kitchen.

Give them a try this weekend. Your body (and your waistline) will thank you.

For more ideas that fit your calorie goals while still tasting amazing, browse our low-calorie recipes for families. Because eating healthy shouldn’t mean eating alone while everyone else has the “good stuff.”