Pre-Run

Banana Oat Pancakes

Name: Banana Oat Pancakes
Prep time: 20 min
Total time: 20 min
Yield: 8-10 pancakes
Ingredients: 1 ripe medium banana, mashed; 3 large eggs; 1 cup (240 ml) milk (dairy or non-dairy); 1.5 cups (150 g) oat flour; 1.5 tsp baking powder; Pinch of salt; 1/4 cup (30 g) fresh blueberries; 1 tbsp (15 ml) maple syrup

Light, fluffy pancakes made with oat flour and mashed banana, topped with fresh blueberries and maple syrup. Easy to digest and carb-forward — exactly what you want a couple hours before heading out the door.

20 minPrep time

8-10 pancakesServings

16gCarbs

4gProtein

⏱Give yourself 2-3 hours to digest. The oat flour and banana provide steady, easily digestible carbs without the fat or fiber that can cause stomach issues mid-run.

Instructions

In a medium bowl, mash the ripe banana thoroughly. Whisk in the eggs and milk until well combined.

In a separate bowl, combine the oat flour, baking powder, and a pinch of salt.

Add the dry ingredients to the wet ingredients, mixing gently until just combined. Avoid overmixing; a few lumps are fine.

Heat a lightly oiled non-stick pan or griddle over medium heat. Pour about 1/4 cup of batter per pancake. Cook for 2-3 minutes per side, or until golden brown and cooked through.

Toppings (per serving)

Serve the pancakes immediately. For each serving, optionally top with fresh blueberries and a drizzle of maple syrup.

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