Equipment
* optional
Ingredients
Dry Ingredients
- 120 g rolled oats, dry
- 5 g baking powder
- 1 g salt
Wet Ingredients
- 120 g banana, firm and slightly green
- 2 eggs, room temperature
- 100 ml almond milk
- 5 ml vanilla extract
Mix-ins and Cooking
- 30 g pumpkin seeds, raw or lightly toasted
- 15 g coconut oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 158 kcal
- Protein
- 6 g
- Carbohydrates
- 11 g
- Fat
- 10 g
- Fiber
- 2 g
- Sugar
- 5 g
- Sodium
- 298 mg
- Saturated Fat
- 5 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 3 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 93 mg
- Potassium
- 250 mg
- Calcium
- 179 mg
- Iron
- 1.5 mg
- Magnesium
- 57 mg
- Phosphorus
- 178 mg
- Zinc
- 1.0 mg
- Vitamin A
- 47 mcg
- Vitamin C
- 3 mg
- Vitamin D
- 0.8 mcg
- Vitamin E
- 2.0 mg
- Vitamin K
- 1 mcg
- Vitamin B6
- 0.2 mg
- Vitamin B12
- 0.2 mcg
- Thiamin
- 0.04 mg
- Riboflavin
- 0.15 mg
- Niacin
- 0.6 mg
- Folate
- 22 mcg
- Water
- 67 g
- Alcohol
- 0 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the rolled oats, firm banana, eggs, almond milk, baking powder, vanilla extract, and salt into a blender. Blend on high speed until a completely smooth batter forms, which should take about 60 seconds.
Allow the batter to rest undisturbed in the blender or a mixing bowl for 5 minutes. This gives the oats time to hydrate and thicken the batter.
Stir the pumpkin seeds manually into the rested batter using a spatula.
Heat a frying pan over medium heat to approximately 175°C/350°F. Add a small amount of coconut oil to lightly coat the cooking surface.
Pour roughly 60ml portions of the batter into the heated pan. Cook for 2 to 3 minutes until small bubbles begin to appear on the surface and the edges appear dull and set.
Carefully slide your spatula entirely under the pancake and flip in one quick motion. Fry the second side for 1 to 2 minutes until deeply golden brown. Transfer to a warm plate and repeat with the remaining batter.
Chef's Notes
- Always use firm bananas with a slightly green skin for low-FODMAP diets. As bananas ripen and develop brown spots, their fructan content increases significantly, which can trigger digestive symptoms.
- Rolled oats are naturally low-FODMAP (up to 52g per serving), but purchasing certified gluten-free oats ensures there is no cross-contamination from wheat processing facilities, making the recipe safe for those with celiac disease.
- The 5-minute resting period is non-negotiable for oat-based batters. Oats absorb liquid much more slowly than traditional wheat flour, so resting prevents the pancakes from spreading too thinly in the pan.
- Pumpkin seeds (pepitas) provide excellent texture and healthy fats while remaining well within the low-FODMAP safe threshold of 23g per serving.
Storage
Refrigerator: 3 days — Store in an airtight container with parchment paper between pancakes.
Freezer: 1 month — Freeze flat on a baking sheet before transferring to a freezer-safe bag.
Reheating: Reheat in a toaster or toaster oven until warmed through and crisp on the edges.
Troubleshooting
Pancakes are falling apart when flipped
Cause: Oat batter lacks gluten structure and was flipped too early
Fix: Press the pieces back together gently with a spatula and let cook longer to bind.
Prevention: Wait until the edges look completely dry and bubbles remain open before attempting to flip. Ensure the batter rests for the full 5 minutes.
Batter is too thick to pour
Cause: Oats absorbed more liquid than expected during the resting phase
Fix: Stir in extra almond milk, 15ml at a time, until a pourable consistency is reached.
Prevention: Measure oats by weight rather than volume
Cultural Context
Pancakes have been a global breakfast staple for centuries, with practically every culture adapting the basic batter of grain, liquid, and egg to suit local ingredients. This modern American adaptation uses whole oats instead of wheat flour and omits high-fructose ripe bananas, catering specifically to those following a low-FODMAP protocol without sacrificing the nostalgic comfort of a warm weekend breakfast.
