Marks Daily Apple
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5 Dec

Almond Banana Pancakes

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.


You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. I made these for the kids (2.5 & 7mo) with cocoa and buckwheat instead of almond flour (gotta be careful about allergies). Xanthan gum helps them to stick and b. powder helps them bubble – never had any probs with burning/sticking/falling apart! Chocolate pikelets with butter mmmmm!

    Heidi wrote on September 15th, 2011
  2. These are terrific! Like a banana nut muffin without the guilt. Added a smidge of vanilla and walnuts. Awesome!

    Melinda wrote on September 24th, 2011
  3. Delicious pumpkin pancakes. Great for the fall season. http://www.easy-diabetic-recipes.com/diabetic-pancake-recipes.html

    Alisa wrote on October 16th, 2011
  4. I tweaked this recipe too.
    1 x med over-ripe banana
    1 x large egg
    2 tsp x almond butter
    2 tsp x tiana coconut flour
    1 tsp x cinnamon…

    fried in very gently in butter and served with cooked frozen blueberries to create a sort of compote. That rejigs the carb:protein ratio for anyone concerned about it, and makes them a bit more stable although a bit tougher.
    Enjoy!

    Charlotte wrote on October 27th, 2011
  5. I’ve made a similar recipe, and added linseed to it for some extra fiber.
    This is the frst breakfast that has kept me hungerfree till lunchtime!

    http://crossfitcatcave.blogspot.com/2011/10/paleo-apple-pancakes.html

    Sabine wrote on October 27th, 2011
  6. Just wanted to add to the lessons learned pile for this recipe.

    I’ve made this recipe about two dozen times (love them), and I find that there’s an optimal ratio of banana to egg that lets them cook and hold together. If you have extra large bananas and a smaller egg (sizes of these vary when you buy them as nature intended), they just won’t cook and they fall apart. A larger egg with medium size bananas (approx. 2X 9 inch tip to tip peeled) is perfect. I even did them with 3 “finger” bananas from Hawai’i last week (super yummy). Anything up to 2 super-heaping tbsp of almond butter seems to work fine.

    I use the butter to gauge the heat. If the butter browns on contact, it’s too hot. If you don’t get any “sizzle” when you pour the batter on the skillet, it’s too cool.

    I like the yam ideas!

    Happy “pancakes” everyone!

    Steve wrote on December 31st, 2011
  7. How can I make these completely without bananas? Can I just add more eggs or flax? Would that work?

    CilantroMutant wrote on January 14th, 2012
  8. I made this this morning for my kids breakfast and they loved them. Although my eldest said they were sickly. I whizzed them up with a hand blender to make a more them more ‘batter’ like. Also (I’m not primal, just stumbled across this!) had no almond butter, so used olive oil. I would imagine almond butter is nicer and better, but olive oil did work :)

    Stacey wrote on January 23rd, 2012
  9. My version:

    2 bananas
    4 eggs
    4 tablespoons cup nut butter
    4 teaspoons coconut flour
    pinch of salt
    pinch of cinnamon

    Whiz it up in the blender and fry over medium heat. The coconut flour helps the pancakes hold together. Plenty of protein :)

    Rebekah wrote on February 4th, 2012
    • haha… that should be just “4 tablespoons” not “4 tablespoons cup”

      Rebekah wrote on February 4th, 2012
  10. Oh my these are yummy! I definitely need to try to cook them “low and slow” next time… mine were a little crispy on the outside and undercooked on the inside (but still very good). Can’t wait to try some of the variations that have been posted!

    pinkash wrote on February 13th, 2012
    • Try putting the bananas in the fridge and not letting them get too ripe. that’s half the trick to it. that way they aren’t so delicate.

      I tried this 2 days ago and they came out perfect! it probably also helped that I have a new frypan which is very good. scanpan ctx. highly recommended so far (only had it for about 2 weeks).

      going to cook some more tomorrow as I still got 2 bananas left. I would also recommend sticking to the recipe. 2 bananas (not too ripe), 1 tablespoon of almond butter, 1 egg.

      good luck.

      Michael wrote on February 15th, 2012
      • Thanks for that tip! I decided to try the recipe again this morning because the bananas we have still had some green to the peel (vs. being super ripe last time). I cooked them on a little lower heat as well. They turned out perfect!

        pinkash wrote on February 17th, 2012
  11. Does using only one banana make these lower on the GI scale?

    James wrote on February 17th, 2012
  12. Made the originally posted recipe post work out this morning. Lower temp is a good recommendation. Will try two eggs next time. Very good. Very sweet for my taste…but the three strips of bacon crumbled on top made them divine. Great accompany to my Americano. Even selectively hubby liked a lot.

    Nikki Burke wrote on February 18th, 2012
  13. WOW I just made these and they are TO DIE FOR.

    I only used one banana because I wanted to make a small batch, so maybe if I make a big batch next time I’d make it 2 bananas, 2 eggs, 2 heaping tbps almond butter.

    These are honestly better than normal pancakes, and they don’t need any syrup because they are already so sweet from the bananas… oh and moist and flaky… be still, my heart.

    Ali wrote on March 7th, 2012
  14. Used Coconut oil on medium heat and made a double batch. Our boys (6 and 9) chowed down! One covered them with apple sauce, and the other with warm blueberries. A welcome break to quiches, frittatas and the dreaded veggie scramble. Thanks for sharing!

    That's Just Leachy wrote on March 30th, 2012
  15. I am new to the Primal/paleo diet, so I’ve been looking for breakfast ideas to avoid grains (getting tired of omelettes). Just tried these and they are Good!! Crispy on the outside, creamy on the inside. I put a spoonful of applesauce on the side with a sprinkle of cinnamon, dipped each bite in the applesauce…really tasty! I might try adding some chopped pecans or walnuts next time. Thanks for the recipe.

    Sandy wrote on March 30th, 2012
  16. With 4 eggs to 2 bananas and a big glob of almond butter, these did great in a waffle iron.

    Kat wrote on April 15th, 2012
  17. Mark, Thanks for the recipe, I made a few modifications to jazz it up a little bit.
    http://www.ourbabyhuman.com/2012/04/primal-banana-almond-flour-pancakes.html

    Tyler wrote on April 21st, 2012
  18. These are DELICIOUS! Served with a handful of fresh raspberries! Mark Sisson you are my hero this morning!!!

    Christine wrote on April 22nd, 2012
  19. Yum. Thanks for this. A couple tablespoons of chickpea flour make them easier to flip and more solid.

    shabnam wrote on May 20th, 2012
  20. I just attempted these and they were amazing! I only used 1 banana though. I think if I used 2 I’d double the almond butter and add another egg or egg white. Check out my attempt on thisiselise.wordpress.com :-)

    Elise wrote on July 21st, 2012

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