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Spiced Banana Pancakes: Perfect Pre/Post-workout Meal

This recipe is ideal as a pre/post-workout meal or as part of Targeted Ketogenic Diet, as it's higher in net carbs. If you don't want any carbs, try coconut oil rich in MCTs instead.

Apart from these pancakes, I also like quick snacks made from coconut oil like Chocolate Coconut Candies.

Preparation time

Overall

Nutritional values per serving (3-4 pancakes):

27.1 grams 4 grams 18 grams 45.4 grams 26.6 grams 584 calories
Total Carbs31.1grams
Fiber4grams
Net Carbs27.1grams
Protein18grams
Fat45.4grams
of which Saturated26.6grams
Energy (calories)584kcal
Potassium612mg

Macronutrient ratio: Calories from carbs (18.4%), protein (12.2%), fat (69.4%)

Ingredients (per serving):

Pancakes:

Topping:

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Crack the eggs into a bowl and beat them well with a whisk or fork.

  2. In a separate bowl, mash a very ripe small banana with cinnamon and ground cloves. Add it to the bowl with the eggs and ground cashews and mix well.

  3. Prepare the pan by greasing it with coconut oil and set the cooker on low heat. Pour about half a ladle of the batter on the pan creating hand-size pancakes and cook briefly. When bubbles start to appear on the top of the pancake, flip on the other side and cook for another minute. Making smaller pancakes is always easier.

  4. When done, place on a serving plate and top with Crème fraîche or plain full-fat yogurt (or whipped coconut cream if you are allergic to lactose) sprinkled with cinnamon.

Any suggestions? Feel free to leave a comment :-)

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (8)

Hi, i'm pretty knew to the keto diet- doing it because I have cancer, any way to make this recipe more friendly for me, I could obviously change the bananas to blueberries or raspeberries and change the cashews to almonds or macadamias?? any idea what the net carbs would change to?? very much missing my cereal based breakfasts in the morning, great site, glad i found it!

Reply

Hi Coralie, thank you!
You can use ground macadamia nuts (the lowest in net carbs from nuts) instead of cashew nuts. Because you won't use banana, you'll need 4 instead of 2 tablespoons of ground macadamias per serving (32 grams / 1.1 oz). Also, instead of banana, try with 1/3 cup / 50g / 1.7 oz blackberries (the lowest in net carbs from berries). Just top the pancakes with creme fraiche / sour cream / full-fat yogurt and add blackberries (fresh or frozen).For sweetener, use stevia (liquid is best) or 1-2 tablespoons of Erythritol / Swerve.
All these adjustments will decrease the net carbs a lot: a serving will have 6 - 6.5 grams of net carbs.
If you are missing your cereal, try oven-roasted coconut flakes with cinnamon and eat them with coconut milk, almond milk or pouring cream (if you use pouring cream, you will need to add some water).
As more people had a special request for "zero-carb" recipes, I'm planning to post more very low-carb recipes soon. I wish you all the best with your treatment!

Reply

Dont mean to sound stupid or "smart"!.... but what happened to the Ground cashews?

Reply

Trust me, it sounds nothing like that! Thank you for telling me. It was counted in the net carbs but I forgot to add them in the instructions Smile

Reply

As mentioned at the very beginning, this recipe is for a pre-workout meal as part of Targeted Ketogenic Diet (TKD) or even Cyclic Ketogenic Diet (CKD). Here are some links to help you understand why bananas are keto-friendly:
http://www.reddit.com/r/ketogains/wiki/index
http://en.wikipedia.org/wiki/Cyclic_ketogenic_diet

Reply

Bananas are not keto-friendly at all!

Reply

Thanks!
You can use nut butter instead (peanut, almond, cashew, etc.) or whipped coconut cream if you are allergic to lactose.

Reply

That's a great recipe, thanks for sharing it. I cannot eat dairy, is there anything I can use instead of yogurt? thanks.

Reply

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