1 piece (medium) of Banana Oat Pancake (70 g) has 126 calories. That works out to 180 calories per 100 g. It contains 22.4 g of carbs, 3.6 g of protein, 2.2 g of fat and 2.7 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Banana Oat Pancake?

Banana oat pancakes are a home-style take on pancakes, made with mashed banana and oats; many recipes also use egg and milk. They are not tied to one traditional region, but build on the familiar pancake format found in many cuisines. Cooked in small, thick rounds, they tend to be soft inside, with a gently sweet banana flavour and a pleasantly hearty texture from the oats.

Serve them warm for breakfast or brunch, topped with fresh fruit, yoghurt or a little nut butter. They provide fibre, while banana contributes potassium, and are a useful alternative to pancakes made mainly with refined flour. For a lighter serving, cook them with little oil and add berries instead of syrup; pair with yoghurt or nuts when you want a more filling meal.

Banana Oat Pancake Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

32g

· 12% DV

Protein

5.2g

· 10% DV

Fat

3.2g

· 4% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 12% · Fat 16%

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Banana Oat Pancake Vitamins & Minerals

Vitamins

0.18mg · 11% DV

0.09mg · 8% DV

Biotin

2.2µg · 7% DV

0.08mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

95mg · 14% DV

Magnesium

38mg · 9% DV

Potassium ⭐

260mg · 8% DV

Copper

0mg · 0% DV

How Nutritious Is Banana Oat Pancake?

Nutrient density

Medium

52/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Banana Oat Pancake Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Banana Oat Pancake

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Banana Oat Pancake Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Banana Oat Pancake Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Banana Oat Pancake Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Banana Oat Pancake Fat Profile

SATURATED

0.7g

MONOUNSATURATED

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Banana Oat Pancake

How do you make banana oat pancakes?

Mash a ripe banana, then mix it with oats and egg to make banana oat pancakes. Spoon small rounds of batter into a lightly greased, preheated pan and cook over medium-low heat, turning each pancake once the edges look set.

Can you make banana oat pancakes without flour?

Yes, banana oat pancakes can be made without wheat flour. Blend the oats first for a smoother, more cohesive batter, or leave them whole for a heartier texture; the banana and egg help bind the mixture.

Can you make banana oat pancakes without eggs?

Yes, you can make banana oat pancakes without eggs, though they may be softer and more delicate. Keep them small, let the batter rest briefly so the oats absorb moisture, and wait until the edges set before flipping.

Why do banana oat pancakes fall apart?

Banana oat pancakes often fall apart when the batter is too wet or they are flipped before the underside sets. Add a little more oats if needed, make smaller pancakes, and wait for firm edges and bubbles on top before turning.

Can you make banana oat pancakes without a blender?

Yes, banana oat pancakes work without a blender. Mash the banana thoroughly with a fork and stir in rolled oats; the result will be more textured. For a smoother batter, use oat flour or finely ground oats.

Can you freeze banana oat pancakes?

Yes, freeze cooked banana oat pancakes after they have cooled completely. Separate them with baking paper so they do not stick together, store them in an airtight freezer-safe container, and reheat from thawed or frozen until hot throughout.

How do you store and reheat banana oat pancakes?

Store cooked banana oat pancakes in a sealed container in the refrigerator and eat them within a few days. Reheat them in a skillet or microwave; keeping them covered while reheating helps prevent them from drying out.

Are brown, overripe bananas best for banana oat pancakes?

Yes, soft, ripe bananas with brown speckles work especially well in banana oat pancakes. They mash easily and add sweetness, while firm or green bananas are harder to blend into the batter and taste less sweet.

Are banana oat pancakes a healthy breakfast?

Banana oat pancakes can be a nourishing breakfast, especially when made with simple ingredients and served with fruit or plain yogurt. They provide fiber and are filling, but toppings such as syrup or chocolate can make the meal much sweeter.

What can you serve with banana oat pancakes?

Serve banana oat pancakes with fresh berries, sliced banana, or plain yogurt for a simple breakfast. Nut butter is another filling topping; add it sparingly if you want the banana flavor to remain the focus.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026