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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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December 05, 2009

Almond Banana Pancakes

By Worker Bee
170 Comments

Try as we might, many of us find the temptation of pancakes too hard to resist. Maybe it’s the sweet, buttery aroma of the batter on the griddle or the soft doughy texture, or that eating something with the word “cake” in it for breakfast just feels so deliciously naughty. But it doesn’t have to be. There are decent Primal substitutes. Pancakes made with almond meal or coconut flour are a good option, but can be pretty heavy and, for some, overly filling. And then there’s this dish sent in by Jack Etherington for the Primal Cookbook Challenge. His Almond Banana Pancakes contain just three ingredients: banana, egg and almond butter. You can whip up a batch in five minutes flat and top the pancakes with a pat of butter, a scoop of nut butter, or fresh berries.

Almond Banana Pancakes are slightly delicate so you’ll want to keep the size fairly small and wait until the edges are nicely browned before flipping them. This shouldn’t deter you from trying the recipe – the delicate texture of Almond Banana Pancakes is the very thing that makes them so irresistible. If you’ve tried pancakes made from almond or coconut flour and find them slightly grainy, you’ll really love the silky, airy texture of these cakes. The flavor is sinfully close to banana bread; add a little vanilla and cinnamon to the batter if you really want to get decadent.

As is evident from the comment board of last week’s recipe, this (very similar) recipe may be too carb-centric for some of you. For those that are no-carbers or are restricting carbs for weight loss purposes this recipe might not fit into your personal Primal plans. For others it might be part of your 20%. And for others that are extra active or have already achieved your preferred body composition this recipe might be a perfect fit. In any case, remember that the Primal Blueprint is primarily about guiding principles. It’s up to each of us to adapt recipes and fitness choices within the context of the PB as it relates to our personal goals and circumstances. Enjoy!

Ingredients:


Instructions:

Mash the bananas, add the egg and mix well.

Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.

Warm butter in a pan and pour batter into small cakes.

Brown on each side and serve warm.


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170 Comments on "Almond Banana Pancakes"

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Jeff P
7 years 5 months ago

I”m a new Grok in training, but I’m headed to the Grokery Store as we speak to pick up these recipe ingredients!

maba
maba
7 years 5 months ago

“Grokery Store” – Love that!

Helen
Helen
4 years 1 month ago

HAHAH Grokery store!!

Jodi
Jodi
2 years 4 months ago

Made these today to bring to a pancake breakfast. Yummy and great with sausage and eggs.

iisierra
iisierra
7 years 5 months ago

I’m drooling!!!!

Jaja..Grokery Store, love it!

Del Mar Mel
Del Mar Mel
7 years 5 months ago

These look amazing! I’m going to try them this weekend for sure!

Chris
Chris
7 years 5 months ago
I *just* finished making and eating these. This recipe made 9 “normal” sized cakes (about 4″ across). Make sure to cook them on lowish heat so that they have time to firm up but not burn before turning (and be gentle when turning!). I didn’t have any decent fresh fruit so I tried them as follows: 1. plain (pretty darn good on their own – “plain” is a misnomer for these things) 2. with butter (very tasty – probably my preferred mode) 3. with a bit of honey (not too much – very good) 4. with maple syrup (not too… Read more »
Grok
7 years 5 months ago

Mark I find it TRAGIC you had to put the disclaimer at the end.

Yes, for the most part they are more carb dense than I’m currently eating, but PB is not just about me!

This is a great recipe. Do us all a favor and don’t and disclaimers anymore. The people who bitch will be PB fly-by-nighters anyway.

Griff
Griff
7 years 5 months ago

Excuse me, but I’m one of those “people who bitch.” I have to. I’m a diabetic. And I’m no fly-by-nighter, so pardon me for needing Primal food that won’t spike my sugars through the roof.

While these look amazing, I can’t have them. Bananas spike me like almost nothing else will.

emily
7 years 5 months ago

clearly, if you have serious health problems such as diabetes you have to be vigilant with what you consume. However, almond meal/flour also makes great pancakes with just almond meal/flour(I make my own using blanched almonds processed in my cuisinart), a pinch of sea salt, eggs (i use 3-4 eggs per cup of almond flour), melted butter or coconut oil and a dash of milk or coconut milk. no banana or fruit required!

Karen
Karen
4 years 2 months ago

You don’t have to use bananas, I crushed up almonds with dried cranberries to give more of a consistency, and used apples not bananas. My mother and her father were both diabetic so I do carefully watch my sugar intake. My guess is other fruits work as well. Adding dried fruit to the nuts really helps add more of a consistency to the pancakes.

DThalman
DThalman
7 years 5 months ago
Since a premise of the primal diet is low-carb eating, it makes sense to let readers know when a recipe is “borderline” for sugars and carbs. Maybe I missed some of the comments but I don’t recall anyone complaining about the previous recipe; I thought people were just pointing out that it was a lot of sugars. Not all of us who limit our carbs are doing so by choice and not all of us are doing so to meet body composition goals–some of us find it medically necessary to follow this diet 100 percent of the time and use… Read more »
Grok
7 years 5 months ago

So Griff… You’re saying you need Mark to add a disclaimer to everything he posts that’s not low-carb so you don’t spike your sugars? You’ve got be smarter than that if you found PB in the first place.

There are A LOT of hardcore athletes who also follow this website. Many of who welcome recipes like these (especially post morning workout).

If it doesn’t fit your lifestyle/needs pass… but quit bitchin! There are plenty of VLC recipe ideas on this site for low-carbers like you and me.

Griff
Griff
7 years 5 months ago

No, Grok, I’m not saying that I need him to add a disclaimer. But I am wishing that I could see more Primal recipes that are diabetic-friendly.

And as I’m as much a user on this site as you are, I’ll continue to speak my mind on this topic until Mark tells me I need to shut my mouth.

Diana
2 years 10 months ago

The fact that there is this kind of talk in this kind of blog proves that we still have a very long way to go.

camille
camille
7 years 4 months ago

I too wonder…I am allergic to bananas. What could we use instead?

jack
jack
7 years 4 months ago

finely shredded apples work well too. i didn’t measure the exact amount, probably a cup and a half or so. just keep adding it until the consistency is right. hope you like them.

Kim
Kim
7 years 3 months ago

How about pumpkin? 🙂 Mmm….

Michelann
2 years 3 months ago

Sweet potatoes make awesome pancakes. Pretty much the same composition, though I add a little almond flour. Tip: if they’re too gooey to flip without destroying, throw them under the broiler for a second to set the top, then flip!

jodi
jodi
6 years 1 month ago

you can replace the bananas with canned pumpkin and your spike will be minimal, if at all.

Robin
Robin
5 years 9 months ago

LOVE that pumpkin idea!

Aaron Blaisdell
7 years 5 months ago

I made them too, and agree with Chris about cooking them on low heat. We devoured them with butter (from grass-fed cows of course) and some grass-fed beef hot dogs on the side.

susan
susan
5 years 8 months ago

I tried these and it seemed like they would never get done. My date for breakfast had finished his eggos while I was still waiting to flip the first side. Finally just scrambled it! Next cake I added almond flour and that helped. Takes a very long time to cook though.

Neal Aronowitz
7 years 5 months ago

Speaking of breakfasts I have been enjoying and wondering about eating raw oat grouts. They are a part of many raw diet “allowable” foods. Apparantly they have a very low glyceamic index and trace amounts of vitamins and minerals as well as small amounts of zinc and iron. I have been making a breakfast of these oats (soaked) and add nuts, seeds, berries, raisins, and add almond milk as a cereal breakfast.
Would you consider this part of a trsnsition diet off grains or a useful part of the Primal diet.
Thanks for your feedback!

Sharonll
Sharonll
7 years 5 months ago
Grok, some of us simply are not at the point in our journey where we can afford high-carb treats like this. That being said, I love reading these recipes and looking forward to when I can still remain primal, but can afford the extra carbs in bananas and almond butter. Meanwhile, please try not to judge too harshly. We’re all on a journey here, some are simply further along. It was disheartening to read your words that those who complain will likely not be here for the long term. I’m not complaining; I simply cannot afford such indulgences at my… Read more »
FlyNavyWife
7 years 5 months ago

But you’re probably smart enough to realize that scarfing down bananas for breakfast isn’t the best idea if you’re “counting carbs.” And you don’t need a disclaimer to know that.

Grok
7 years 5 months ago

Exactly my point FyNavyWife. See the comment I added above.

“disheartening to read your words that those who complain will likely not be here for the long term”

Usually the complainers are here today, goons (oops… “gone”) tomorrow. They get all gung-ho on what “is/isn’t paleo” B.S. (none of this is). Next thing you know, they’re gone.

If you’re here long term you’ll know that there are enough regularly added options to suit everyone following the Primal Blueprint. Or… usually (just like on this recipe) someone will offer a lower-carb substitute.

Alex
Alex
7 years 5 months ago

Hey Mark,

Do you make your own almond butter? I found a decent deal on amazon for 48 ounces of almond butter for $20. I can probably pick up a processor and make my own for a bit cheaper. Most recipes call for an external oil to make the butter smoother. Would you recommend Olive or Coconut? Thanks for the thoughts.

Alex

Mark Sisson
7 years 5 months ago

I’ve made my own in the past but now I usually purchase it from Trader Joe’s. You can get 16 oz. of Raw Almond Butter for around $5-6 here in Los Angeles.

misathemeb
7 years 5 months ago

mmm making this tomorrow am for the hubs and i sounds so good! may add a little cinnamon to mine 🙂

maba
maba
7 years 5 months ago

I’m so making these. I have some ripe bananas that need to be used up soon.

mikecheliak
7 years 5 months ago

Great looking recipe! I will make these next week for sure…

katbarnett16
katbarnett16
7 years 5 months ago

I wish it was indicated to cook these at a lower heat. I made kinda of a porridge out of it instead but it was really good, too!

Doug
Doug
7 years 5 months ago
Way to “Grok it” Jack! I’ve made a very similar recipe before using bananas, sweet potatoes,or pumpkin, and coconut oil as my “butter.” I really love the creativity of all these cookbook recipes. Trying to turn your life completely around takes a lot of adapting, on your part. Is this recipe high in carbs? Maybe, or maybe not, depending on how you adapt it to your nutritional goals. Is it 100% better than tall stack of chocolate chip pancakes topped w/ chocolate syrup and sugar coated strawberries? You’re damn right it is! No matter what kind of comments you get… Read more »
FairyRae2
FairyRae2
7 years 5 months ago

Ooo–thrilled to read the pumpkin idea–I’m totally going to adapt it this way so I can do it w/ fewer carbs…

Thanks!

marci
marci
7 years 5 months ago

Those babies are a thing of beauty. Can’t do the bananas (too carby & hi gi for me) but wow…jealous!!

PrimalK
7 years 5 months ago

I’ve always had a ‘banana problem’ even before I went Primal – I just new that eating one would leave me hungry and skittish on sugar. So as a treat these sound great, but not as a regular item in my diet (I know you pointed out the carbs issue already, but these are just my thoughts!).

George
George
7 years 5 months ago

So simple and effective. I make a buckwheat version usually, but this is something I’m definitely going to start making!

George
George
7 years 5 months ago

By the way for all the “high carb” and “high GI”, the almond butter and egg yolk bring the GI waaaaay down.

Stop over-thinking smart eating.

DThalman
DThalman
7 years 5 months ago
Yes mixing fat with carbs brings the GI down…but mashing and cooking food tends to bring it up, since it makes the food easier (and quicker) to digest. It’s hard to say how much, since GI/GL is not an exact sciene and foods react differently in our guts and elicit different insulin responses for different individuals.It may that the person who commented earlier is not “overthinking” it; it may be that she really truly knows how her body will react. Some readers here really are protective about their bananas, esp. the guys. 🙂 I’m glad we have this forum so… Read more »
Ursula
Ursula
7 years 5 months ago

These were so good! Definitely delicate, though. I added vanilla and cinnamon as suggested.

Craig Miles
Craig Miles
7 years 5 months ago

I’ve been making something similar for a few years now:

4 bananas
8 to 10 eggs
1 cup almond meal
1 tspn cinnamon

Blend and cook on a skillet with coconut oil.

This makes a good number but with 3 kids not much is left at the end of the meal…

noliah
noliah
4 years 8 months ago

I was just thinking the same thing! I’d do an exchange of one banana for some almond flour. Might make it a bit more “cake-like”. Can’t wait for the weekend to try this! Yum.

fred kaoud
fred kaoud
3 years 2 months ago

I thought we shouldnt be heating almond/almond flours due to free radicals?

Coop
7 years 5 months ago

Just tried these this morning. Love em.

Michael
7 years 5 months ago

To those with banana issues–use 4 eggs like I just did. That will make the GL per pancake even lower. I used a blinis pan and made 20 cakes. And had them for dinner now with my two young’uns, daughters, 2 and 5.

More eggs… that is the answer to most dietary problems 😉

Pamela
Pamela
7 years 5 months ago

Hello! Newbie here! Tried this recipe today. I didn’t have any bananas so I used a boiled yam that was in the frig. Added some cinnamon and nutmeg. Tasted pretty good. My son didn’t like it though only because he doesn’t like yams.

a-dawg
a-dawg
7 years 5 months ago

I just tried them and I used double the almond butter (purchased from TJs) and it tasted great – fluffy and perfect sweetness. I cheated an used real maple syrup though, but they taste great plain

Lisa
Lisa
7 years 5 months ago

Why only one egg?

Josiah
Josiah
7 years 5 months ago

Thank you for the recipe. I have had trouble adjusting to eating paleo, but this will be great post-workout.

Lars
Lars
7 years 5 months ago

I think this recipe needs at least two eggs. First attempt didn’t work so well. They fell apart too easily. Any other suggestions?

Doug
Doug
7 years 5 months ago

make a flour out of flaxseed and chopped nuts. this will help hold everything together.

Clay
7 years 5 months ago
I tried these with just one banana and they’re great – make about two nicely-sized pancakes. However, I wanted to try something lower-carb and came up with something that, to me, is even tastier and fluffier with way fewer calories (more room for bacon!). Doug alluded to a similar modification up above. Try making these with two heaping tablespoons of pumpkin (canned) and a small touch of stevia (I used one packet, should be equivalent to about a teaspoon of the powder). So: Two tablespoons almond butter One egg Two big heaping tablespoons of pumpkin A touch of stevia for… Read more »
Robin
Robin
5 years 9 months ago

Thank you Clay, I’m gonna try your pumpkin variation tomorrow! I’m still trying to kick my sugar addiction so this should be a good low carb treat 😀

Jes
Jes
5 years 3 months ago

Clay !

Thank you for sharing this. They were DELICIOUS. I made a fresh blueberry compote as well. Tons of protein and fat to start the day off right ! 🙂

RogerDeRok
RogerDeRok
7 years 5 months ago

Waiting for my bananas to ripen up exactly for this recipe. Hoping the almond butter makes it til then hahaha.

Heath
Heath
7 years 5 months ago

Will be making these tonight for our traditional annual Christmas Eve pancake dinner. Looking forward to it.

Phil-SC
Phil-SC
7 years 4 months ago

Just made these…kind of messed up the first two…but with a little trial and error…the others turned out great.

Lauren
Lauren
7 years 4 months ago

These are excellent! I went with an extra egg and some cinnamon and ground cloves. I like them with butter, or with a little pureed berry “syrup” (any combination of berries blended with a little water; sometimes a few kale leaves thrown in too).

My nephews and mother loved them as well, and they all subsist on high-carb grain-based diets.

Mary
Mary
7 years 4 months ago

These sound great – but I can’t keep egg yolks down. Do you think egg whites would work instead?

Amy
Amy
7 years 1 month ago

Definitely. I used egg whites in these (I had a carton about to expire) and they were fine. A little more delicate than if you had the binding-power of the yolk but still delicious and fluffy.

Paolo
Paolo
7 years 4 months ago
The best recipe I have tried in years! I read the “too much carb” comments with mixed feelings. I understand for those that are diabetic, or are trying to lose weight these might be a little high on the GI scale. And I do realize that the PB diet is very low carb centric. However, there are a lot of us PBers who are more focused on the no grains/processed food aspects for whom this is a perfect occasional treat. BTW on the John Stewart show last night he interviewed an author who stated that the average American gets 20%… Read more »
Z
Z
7 years 4 months ago

Does anybody know a good alternative to almond flour? I’m allergic to all nuts including coconut. Thanks

Grok
7 years 4 months ago

Bummer!

You might have to go for flax meal or maybe settle for some other gluten free or sprouted flour. Check out the local health food store or Bob’s Red Mill website for alternatives.

danielle
danielle
6 years 11 months ago

Just starting to read through this site, so please excuse the fact that this a response 6 months after the questions, hehe 🙂

I have a friend who is allergic to all nuts (though I don’t know about coconuts) and he uses sunflower seed butter. We have it in Andronico’s here… which makes me assume it would be in a store like Whole Foods as well. Hope that helps!

Jennifer
Jennifer
7 years 3 months ago

My husband and I love these pancakes – but I decided to fiddle with the recipe a bit and used the following:

2 bananas
2 tbsp almond butter
2 egg yolks
~6 egg whites beaten until stiff
1/2 cup coconut flour
1 cup raspberries (or other fruit) on top

I folded the beaten egg whites into the rest and they gave the pancakes a great fluffy consistency, and the coconut flour make them more pancake-y.

I love the original recipe for simplicity, but these modifications made them a bit more like traditional pancakes, and a bigger yield – more than enough for two hungry people! YUM!

HotMetalButtons
HotMetalButtons
7 years 3 months ago

Wow. Primal has gone gourmet! This sounds yummy with a cup of oolong tea.

HotMetalButtons
HotMetalButtons
7 years 3 months ago

I love bananas. When they are perfectly ripe, they are the best candy on earth. I have eaten four in one day in the not so distanct past. Maybe I shouldn’t do that. I just love them so much. =)

em grace
em grace
7 years 2 months ago

i made these this morning. i basically failed. they were either burnt or too gooey but i will try again because i think it was an operator error. but, i wanted to say that next time i will be making them blueberry banana almond pancakes and i think that will be just perfectttt!! i wish i could make them right now.

Angie
Angie
7 years 2 months ago

I made these finally but added some unsweeten coconut flakes, cinnamon, hit of nutmeg and a dash of vanilla…. yummy… kind of bunt one side of them. but they were still good. two is actually really filling.

Terry
Terry
7 years 2 months ago

Hey guys, how often do you guys eat these? Okay to have once or twice a week? I’m not looking to lose weight really, just body fat. Currently doing weights etc.

Thanks.

psyte
psyte
7 years 1 month ago

I made these this morning using one banana instead of two. It made more of a banana almond flavored egg patty but they were really good and held up well when cooking.
Those and a trout fillet made for one amazing breakfast.

88starz
88starz
7 years 1 month ago

I tried this recipe this a.m. and it completely fell apart upon flipping. Actually, there was nothing cohesive about these little “cakes” to flip. Thought cooking longer on lower heat would help… not! Tried both a griddle and a non-stick pan. Any suggestions?

psyte
psyte
7 years 29 days ago

Use more egg and less banana. See my comment right above yours.

John Childress
John Childress
7 years 14 days ago

Late to the game on this one, but just made it tonight. Wow, awesome. Coming into my fifth week of strict primal, this was a nice treat.

John

Kevin B
Kevin B
7 years 10 days ago

Anyone have a suggestion on how to make these without burning them ?

What temps did you use ?

Thanks !

gt
6 years 11 months ago

Tried these for the first time this morning. Very tasty indeed. Had no almond butter so just went with the two bananas, egg and dropped a handful of mixed nuts in there.

Been primal for all of about a week now and these are the first things I’ve eaten that haven’t left me feeling hungry afterwards. Loving everything else though and feeling great!

Katie
Katie
6 years 11 months ago
I just made these this morning. My son Sam is DEVOURING them. He’s 2.5 years old. I haven’t added syrup of any type to them. I also fried them in copious amounts of grassfed ghee, so they didn’t need extra butter, either. I LOVE that these taste good and took less than a minute to whip up. They’re an excellent use for overripe bananas, especially when one can’t make banana bread anymore (though I’m sure Elena’s Pantry has a recipe for banana bread using almond flour). As a bonus, I’m intolerant to bananas and avocados (sad, I know), but I’ve… Read more »
Drexbull
Drexbull
6 years 11 months ago
For those having issues with the pancake falling apart or burning: I followed the recipe exactly (added a tiny bit extra almond butter). I used a generous amount of butter on a seasoned cast-iron skillet. Heat it up nicely at medium heat before adding the batter, then once it’s on the skillet and sizzling/holding shape, let it cook at medium heat. You can peak at the underside to check on the browning, but after about 20 seconds or so, I turn the heat to low to allow the inside to cook after the outside is nice and browned. The held… Read more »
bud
bud
6 years 11 months ago

I just made these for breakfast, but I left the almond butter out of the mix and added some vanilla. Then spread the almond butter on top once cooked. They were amazing!!
Thanks for the recipe.

Primal Toad
6 years 10 months ago

I have never come across a more simple recipe for pancakes. I love the coconut pancakes from the primal blueprint cookbook but will have to give these a try… tomorrow!

Sara
Sara
6 years 9 months ago

I make these for my kids and they love them. Adding 2 Tbsp of almond butter does make them less prone to falling apart. The only topping my kids want on these is plain greek yogurt. It cuts the sweetness a lot. Does anyone have more exact measurements for making it with pumpkin? I am going to give that a try tomorrow morning.

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