[Recipes] Blueberry-Cinna-Banana Greek Yogurt Pancakes
Drop the Bisquick and Aunt Jemima, throw on your big boy pants, and start making some grown-up pancakes. This delicious recipe for Blueberry-Cinna-Banana Greek Yogurt Pancakes puts an all-natural, waistline-conscious, unbelievably healthy twist on an old classic.
As a post-workout meal, these flapjacks are engineered to spark maximal lean muscle growth. Their optimal ratio of protein (33 g), fast & slow-digesting carbs, calories, and vitamins & minerals fuel accelerated recovery and growth after an intense workout session.
And if you want pancakes 24/7, don’t fret, they make the perfect any-time meal. With only 6 whole, nutritious ingredients — 0% Greek yogurt, whole wheat flour, egg whites, a banana, blueberries, and baking soda — and a few extras to infuse a little decadent flavor (sans calories or sugar), they’re a high protein, high fiber, low sugar way to keep your body tight and fat-free.
All-natural, whole ingredients.
High Protein — 33 g for the entire recipe, or 11 g per pancake
Low Fat — 1.5 g for the entire recipe, or .5 g per pancake
Low Calorie — 465 calories for the entire recipe, or 155 calories per MASSIVE pancake
High Fiber — 9 g for the entire recipe, or 3 g per pancake
No added sugar.
- 3/4 cup (one 6 oz. container) plain 0% Greek yogurt (I like FAGE)
- 1/2 cup whole wheat flour (I like Bob’s 10 Grain Pancake & Waffle Whole Grain Mix or Whole Wheat Graham Flour). You can also substitute gluten-free flour, oat flour, etc.
- 3 TBSP egg whites (or sub. 1 whole egg)
- 1 banana
- 1/2 cup blueberries
- 1 TSP. baking soda
- 1 TSP. vanilla extract
- Cinnamon — a few shakes, to taste
- Pinch of kosher salt
- Agave nectar (*optional)
- Honey (*optional)
- Organic maple syrup (*optional)
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 3 large pancakes
1. Add 3/4 cup (6 oz.) of plain 0% Greek yogurt and 1 egg to a bowl and whisk thoroughly until smooth, light, and fluffy; it should turn light yellow in color.
In a second, separate bowl, mix 1/2 cup whole wheat flour and 1 TSP. baking soda.
2. Pour the yogurt & egg mixture into the flour & baking soda mixture. Mix thoroughly. At this point the batter should be very thick; don’t worry, it converts into fluffiness later.
After mixing, add 1 sliced banana, 1/2 cup blueberries, 1 TSP vanilla extract, a few shakes of cinnamon, and a pinch of salt.
3. Mix all of the ingredients vigorously so that there is no visible flour, clumps, or cinnamon. The batter should be a rich, blue-grey color (slate, to be precise).
4. Coat a large griddle/frying pan with cooking spray (I like Spectrum’s spray coconut oil) and place over medium heat. Spoon the batter onto the pan into 3-5 pancakes, depending on the size & number that you want. One full batch makes three large pancakes (as shown on the right).
Note: Leave enough room in between each pancake; they expand considerably.
5. Flip the pancakes once you begin to see little bubbles form (~ 5 minutes). Cook for an additional 3 minutes.
6. Plate. Top with additional banana slices, blueberries, walnuts, agave nectar, honey, real maple syrup, etc. — the combinations are endless. If it’s a post-workout meal, a little bit of extra sugar (in the form of agave, honey, maple syrup) can kickstart the growth and recovery process; if this is a normal meal or snack, stick to whole fruit and nuts.
Nutrition Facts Per Serving
*Per large pancake (recipe nets 3). Nutrition info for entire recipe in (parathesis).
Calories – 155 calories (465)
Fat – .5 g (1.5)
Total Carbs – 26.3 g (79)
Net Carbs – 23.3 g (70)
Fiber – 3 g (9)
Sugar – 10.3 g (31)
Protein – 11 g (33)
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ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO)
& Snapchat (BRYDISANTO)
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