Home/Blog/Gut-Friendly, Gluten-Free Banana Oat Pancakes Recipe

Gut-Friendly, Gluten-Free Banana Oat Pancakes Recipe

By Ethan Boldt

January 22, 2022

It's the weekend, and you want pancakes. But maybe this time, the standard pancake mixture is not what your gut is looking for. Instead, you're seeking pancakes loaded with nutrition and that your gut will appreciate.

These quinoa banana oat pancakes are full of gut-friendly, gluten-free ingredients while not including any of the ingredients that can cause gut issues, such as milk, sugar, gluten, flour and even eggs. This recipe also made our list of easy breakfast ideas.

Gut-Friendly, Gluten-Free Ingredients

Quinoa: The fiber found in quinoa can also help the beneficial bacteria in the intestines produce butyrate, a type of short-chain fatty acid known for its gut-boosting benefits.

Bananas: The fiber in banana can help support regularity to prevent constipation, bloating and other unwanted digestive symptoms.

Coconut oil: Research suggests that coconut oil can help improve bacteria and gut health by fighting bad bacteria and candida.

Flaxseed meal: Flax is low in carbohydrates but extremely high in both soluble and insoluble fiber. This means it also helps clean the colon and may reduce sugar cravings.

Oat flour: In a study that evaluated the satiety level of different breakfast foods, oats were rated No. 1. (Make sure to opt for gluten-free oat flour.)

Cinnamon: Research suggests that the powerful properties in cinnamon could be effective in preventing candida overgrowth in the digestive tract.

Coconut milk: It can nourish the digestive lining due to its electrolytes and healthy fats.

How to Make Gluten-Free Oat Pancakes

While there are 12 ingredients, this is a pretty simple recipe to make.

The first step with these oat pancakes is cooking the quinoa. Follow the instructions from the quinoa box to product a half-cup of cooked quinoa, which is approximately one-fourth cup of uncooked quinoa. Generally you place it in a half-cup of boiled water, then turn it down to simmer and cover for 15 minutes. Let sit for a few minutes and then fluff it when it's finished cooking. 

While the quinoa is cooking, prep the rest of the ingredients. Start with the "flax egg," by mixing 2 tablespoons of flaxseed meal with 6 tablespoons water. Allow it to set for 5 minutes. 

Mash the bananas in a small mixing bowl and add to the large mixing bowl. Melt the coconut oil in a saucepan and pour into the large mixing bowl. Add the remainder of the ingredients — coconut milk, coconut sugar, lemon juice, oat flour, baking soda, salt, cinnamon and nutmeg — and mix together with a wooden spoon.

When quinoa is ready, add it along with flaxseed to the bowl and remix. Do not over stir or mixture will be tough.

Place a large pan or griddle over medium heat and add in coconut oil. Add one-fourth cup of the batter to pan for each pancake. 

Cook pancakes about three minutes on the first side and about one minute on other side or until cooked through. Cover with optional topping like fresh berries, sliced bananas and maple syrup. 

Other Healthy Pancakes Recipes You Might Enjoy

• Blueberry Dutch baby pancake

• Paleo protein pancakes

• Pumpkin spice pancakes

• Coconut chia protein pancakes