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Whole-Wheat Banana Pancakes

Serves 4 (three of twelve small pancakes)

30 min prep/cook

Ingredient allergen flags: Egg; Milk; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

Mashed banana gives these small whole-wheat pancakes a soft, lightly sweet center.

AI-generated illustration of Whole-Wheat Banana Pancakes, showing the base recipe

Ingredients

  • 1 cup (120 g) whole-wheat flour
  • 2 medium bananas (236 g total, peeled), mashed
  • 2 large eggs (100 g total without shells)
  • 1 cup (244 g) 2% milk
  • 2 tsp (8 g) baking powder
  • 2 tsp (9 g) olive oil for the pan

Method

  1. Mix flour and baking powder in a bowl. In another bowl, whisk banana, eggs and milk; stir into the dry ingredients just until combined. Do not taste raw batter.
  2. Heat a nonstick skillet over medium heat; brush it with the measured oil in batches. Spoon twelve small pancakes into the pan in batches. Cook about 2-3 minutes per side, until browned and set; check the thickest pancake reaches 160°F (F5 egg-dish row, Sources).
  3. Serve, or cool promptly in a single layer before refrigerating or freezing.

Allergy / dietary substitutions

Milk: use a tolerated fortified non-dairy drink; soy drink adds soy. Wheat: use a labeled wheat-free baking mix, checking all ingredients; the texture will change. Egg: no egg-free version is specified.

Training-day additions

Add yogurt (adds milk) and fruit.

Substantive variations

The illustration shows the base recipe.

Savory Sweet-Potato Pancakes

Variation of Whole-Wheat Banana Pancakes. Serves 4 (three of twelve small pancakes).

45 min prep/cook; 55 min total including about 10 min cooling

Ingredient allergen flags: Egg; Milk; Wheat. Check product labels and cross-contact; substitutions change nutrition.

Check the product label for your allergens and shared-equipment information.

Ingredients

  • 1 cup (120 g) whole-wheat flour
  • 8.5 oz (236 g) raw sweet potato, peeled and diced
  • 2 large eggs (100 g total without shells)
  • 1 cup (244 g) 2% milk
  • 2 tsp (8 g) baking powder
  • 2 tsp (9 g) olive oil for the pan
  • 1/4 cup (60 g) water for cooking the sweet potato
  • 1/4 tsp (1.5 g) salt
  • 1/2 tsp (1 g) ground cumin

Method

  1. Put sweet potato and measured water in a covered, vented microwave-safe bowl. Microwave 6–8 minutes until soft; drain any remaining water, mash and cool for about 10 minutes.
  2. Mix flour, baking powder, salt and cumin. Whisk mashed sweet potato with eggs and milk, then stir into the dry ingredients just until combined. Do not taste raw batter.
  3. Heat a nonstick skillet over medium heat and brush with the measured oil in batches. Make twelve small pancakes. Cook about 2–3 minutes per side until set; check the center of the thickest pancake reaches 160°F. Season with additional salt and pepper to taste. Serve three pancakes per person.

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Reheat leftovers to 165°F. Pack cold with two ice sources.

Approximate nutrition / serving: 240 kcal · Protein 10 g · Carbohydrate 37 g · Fat 7 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate promptly at 40°F or below; use within 3 days. Reheat leftovers to 165°F; pack cold with two ice sources if carrying them (Keep good food safe).

Freeze 2 months · fully cooked, cooled pancakes

Cool promptly in shallow containers, then freeze airtight today at 0°F. Pack individual servings; label with the recipe name and computed BB month. Thaw in the refrigerator, never on the counter. Reheat covered in the microwave or oven until the centers reach 165°F.

November 2026 example: Whole-Wheat Banana Pancakes — BB 01-27

A conservative quality-planning window from F1-F3.

Approximate nutrition / serving

240 kcal · Protein 10 g · Carbohydrate 39 g · Fat 7 g

Approximate per serving of the specified base recipe, computed from FDC SR Legacy ingredient grams. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw animal foods from ready-to-eat food. See Keep good food safe.

Check the product label for your allergens and shared-equipment information.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 cup (120 g) whole-wheat flour — USDA SR Legacy FDC 168893; 120 edible g
  • 2 medium bananas (236 g total, peeled), mashed — USDA SR Legacy FDC 173944; 236 edible g
  • 2 large eggs (100 g total without shells) — USDA SR Legacy FDC 171287; 100 edible g
  • 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
  • 2 tsp (8 g) baking powder — USDA SR Legacy FDC 172804; 8 edible g
  • 2 tsp (9 g) olive oil for the pan — USDA SR Legacy FDC 171413; 9 edible g
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