Post-Workout Banana Pancakes

4.4 stars, average of 18 ratings

Post-Workout Banana PancakesPin recipeFollow us 111.7k

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.

Hands-on Overall

Nutritional values (3-4 pancakes)

Net carbs27.1 grams
Protein18 grams
Fat45.3 grams
Calories588 kcal

Calories from carbs 18%, protein 12%, fat 70%

Total carbs31.1 gramsFiber4 gramsSugars14.5 gramsSaturated fat26.1 gramsSodium147 mg(6% RDA)Magnesium88 mg(22% RDA)Potassium613 mg(31% EMR)

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 :-)

Ingredient nutritional breakdown (3-4 pancakes)

Net carbsProteinFatCalories
Eggs, free-range or organic
0.7 g12.6 g9.5 g143 kcal
Banana, fresh
20.2 g1.1 g0.3 g89 kcal
Spices, cloves, ground
0.2 g0 g0.1 g1 kcal
Cashew nuts
4.3 g2.9 g7 g88 kcal
Crème fraîche
1.4 g1.4 g14.9 g142 kcal
Cinnamon, spices
0.2 g0 g0 g2 kcal
Coconut oil, extra virgin
0 g0 g13.5 g121 kcal
Cinnamon, spices
0.2 g0 g0 g2 kcal
Total 3-4 pancakes
27.1 g18 g45.3 g588 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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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 😊

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:
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