High-Protein Greek Yogurt Banana Chia Pancakes
Fluffy, golden pancakes made with Greek yogurt, banana, oats, and chia seeds. Scaled to yield 9 pancakes to feed the family with over 30 grams of protein per serving.
Prep
5 min
Cook
8 min
Total
13 min
Makes
3 servings
Created together. Shared with you.
Made by Julia + Lila
Julia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Large skillet
Time saver
Leftover pancakes can be cooled completely, stored in an airtight container in the refrigerator for up to 3 days, and reheated in a toaster.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Place banana
- 01
Place banana
Place banana, nonfat Greek yogurt, eggs, oat flour, and chia seeds into a blender.
Tap card to mark done - 02
Blend on medium speed for 20 to…
Blend on medium speed for 20 to 30 seconds until a smooth, thick batter forms.
Look for: a smooth, thick batter forms
Tap card to mark done - 03
Heat a large non-stick skillet over medium…
Heat a large non-stick skillet over medium heat (350°F / 175°C) and melt butter, swirling to coat the surface evenly.
Tap card to mark done - 04
Pour batter onto the hot skillet to…
Pour batter onto the hot skillet to form individual pancakes (yielding 9 pancakes total across batches), leaving 1 inch (2.5cm) space between each.
Tap card to mark done - 05
Cook each batch for 3 to 4…
Cook each batch for 3 to 4 minutes until small bubbles form on the surface and the edges set.
Look for: small bubbles form on the surface and the edges set
Tap card to mark done - 06
Flip carefully using a spatula and cook…
Flip carefully using a spatula and cook the second side for 2 to 3 minutes until golden brown and cooked through.
Look for: golden brown and cooked through
Tap card to mark done - 07
Transfer cooked pancakes to a warm plate…
Transfer cooked pancakes to a warm plate and let rest for 1 minute before serving.
Allow: 1 minute
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.