Banana Oat Protein Pancakes with Walnuts
Fluffy, flourless oat pancakes packed with protein and topped with crunchy walnut halves. Naturally gluten-free and dairy-free for a nourishing breakfast.
Prep
5 min
Cook
6 min
Total
11 min
Makes
1 serving
Created together. Shared with you.
Made by Natalie + Lila
Natalie 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
6 min
Total
11 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Large skillet
Time saver
Store leftover pancakes in an airtight container in the refrigerator for up to 3 days and reheat 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 8 steps complete
Next: Place 1/3 cup gluten-free rolled oats into…
- 01
Place 1/3 cup gluten-free rolled oats into…
Place 1/3 cup gluten-free rolled oats into a high-speed blender and pulse for 10 seconds until ground into a fine oat flour.
Look for: ground into a fine oat flour
Tap card to mark done - 02
Add 1 small ripe banana
Add 1 small ripe banana, 1 egg, 1/2 scoop vanilla protein powder, 2 tbsp collagen peptides, 3 tbsp unsweetened almond milk, 1/2 tsp baking powder, and 1/2 tsp ground cinnamon to the blender.
Tap card to mark done - 03
Blend on medium speed for 20 to…
Blend on medium speed for 20 to 30 seconds until a smooth, pourable pancake batter forms.
Look for: a smooth, pourable pancake batter forms
Tap card to mark done - 04
Heat a non-stick skillet or griddle over…
Heat a non-stick skillet or griddle over medium heat, around 350°F (175°C), for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Pour the batter onto the skillet to…
Pour the batter onto the skillet to form 3 small pancakes, about 4 inches (10cm) wide each.
Tap card to mark done - 06
Cook for 2 to 3 minutes until…
Cook for 2 to 3 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 - 07
Flip gently with a spatula and cook…
Flip gently with a spatula and cook the second side for 1 to 2 minutes until light golden brown.
Look for: light golden brown
Tap card to mark done - 08
Transfer the pancakes to a plate
Transfer the pancakes to a plate, top with 6 walnut halves, and serve warm with an optional drizzle of maple syrup.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.