Mayo Clinic Health Library

Recipe: Banana-oatmeal hot cakes with spiced maple syrup

Updated: 02-01-2012

Dietitian's tip: Mashed bananas and cooked oats help keep these pancakes moist and flavorful. If you don't like syrup, warm some sliced bananas in a frying pan with a small amount of butter or oil and spoon them on top.

Ingredients

Serves: 6

  • 1/2 cup maple syrup
  • 1/2 cinnamon stick
  • 3 whole cloves
  • 1/2 cup old-fashioned rolled oats
  • 1 cup water
  • 2 tablespoons firmly packed light brown sugar
  • 2 tablespoons canola oil
  • 1/2 cup whole-wheat (whole-meal) flour
  • 1/2 cup all-purpose (plain) flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • 1/2 cup 1 percent low-fat milk
  • 1/4 cup fat-free plain yogurt
  • 1 banana, peeled and mashed
  • 1 egg, lightly beaten

Directions

In a small saucepan, combine the maple syrup, cinnamon stick and cloves. Place over medium heat and bring to a boil. Remove from heat and let steep for 15 minutes. Remove the cinnamon stick and cloves with a slotted spoon. Set the syrup aside and keep warm.

In a large microwave-safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender, about 3 minutes. Stir in the brown sugar and canola oil. Set aside to cool slightly.

In a bowl, combine the flours, baking powder, baking soda, salt and ground cinnamon. Whisk to blend.

Add the milk, yogurt and banana to the oats and stir until well blended. Beat in the egg. Add the flour mixture to the oat mixture and stir just until moistened.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/4 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter.

Place the pancakes on warmed individual plates. Drizzle with the warm syrup and serve immediately.

Nutritional Analysis per serving
  • Calories: 271
  • Total carbohydrate: 49 g
  • Cholesterol: 32 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 4 g
  • Protein: 6 g
  • Saturated fat: 1 g
  • Sodium: 243 mg
  • Total fat: 7 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings