Did you know that you could make filling, protein-rich pancakes with just two ingredients? If you’ve ever heard of the expression “less is more,” this 2-ingredient banana pancake recipe is a healthy, weight-loss-friendly meal that takes seconds to make. All you need are 4 eggs, 2 ripe bananas, a bowl, a whisk, and a skillet and you can enjoy a protein-rich plate of pancakes. Nutritionist Mary-Ellen Sabat provided us with a step-by-step guide to making this delicious and nutritious breakfast to fuel your weight loss journey. Find out more below!
2-Ingredient, Filling Pancake Recipe
The ingredient list for this pancake recipe is almost laughably short! All you need are 2 ripe bananas and 4 eggs. Sabat, who founded BodyDesigns by Mary, provides the recipe below.
Instructions:
1. In a mixing bowl, mash the bananas until they form a smooth consistency.
2. Crack the eggs into the bowl with the mashed bananas and whisk them together until well combined.
3. Heat a non-stick skillet or griddle over medium heat and lightly coat it with cooking spray or a small amount of oil.
4. Pour small amounts of the pancake batter onto the skillet, using approximately 1/4 cup for each pancake.
5. Cook the pancakes for about 2-3 minutes on each side, or until they are golden brown.
6. Serve the pancakes warm and enjoy!
One of the best parts about this recipe is the minimal ingredients. They're not made with inflammatory refined flours or sugars, so this recipe is a much healthier option compared to traditional pancakes. Plus, these pancakes have a relatively low calorie content which can be beneficial for weight loss. "It allows you to enjoy a satisfying meal without consuming excessive calories," Sabat explains.
And the ingredients that they are made with are nutrient-dense. "Bananas are a good source of potassium, dietary fiber, and essential vitamins. Eggs are high in protein and provide essential nutrients like vitamins B12, D, and selenium. This combination offers a good balance of macronutrients, promoting satiety and helping to prevent overeating," Sabat says.
She adds that these pancakes are high in fiber and protein. "The presence of dietary fiber from bananas and protein from eggs helps to slow down digestion and keep you feeling fuller for longer," Sabat notes. This is important for weight loss because it can prevent unnecessary snacking between meals which can lead to unnecessary weight gain.
On top of your nutritious, filling pancakes, Sabat says you can add "toppings like fresh berries, sliced fruits, Greek yogurt, or a drizzle of natural nut butter instead of sugary syrups or whipped cream." Greek yogurt can help smooth digestion and improve gut health. And, even though these pancakes are low-calorie, it's still crucial to remember portion control.
"Be mindful of portion sizes to avoid consuming excess calories. Stick to a moderate serving of pancakes and pair them with a side of protein (such as Greek yogurt or a few nuts) and fiber-rich foods (like berries or a small handful of seeds)," Sabat advises. Try pairing your healthy pancakes with chia seeds. They're ideal for blasting belly fat and boosting your metabolism.
The Bottom Line
So there you have it! A 2-ingredient pancake recipe you can eat in the morning for weight loss. Made with ripe fibrous bananas and protein-rich eggs, these pancakes can help you stay fuller longer to avoid overeating. Even though they can be a healthy option for weight loss, Sabat says that it's crucial to focus on portion control, metabolism-boosting toppings, the overall dietary balance of nutrient-rich foods, and regular exercise to support weight loss effectively.
