golden banana protein pancakes topped with syrup, banana and chopped walnuts

I made a half dozen banana protein pancake recipes I found online. Most were gummy, flat, or required way more effort than a Saturday morning should ask of anyone.

So I developed my own (bananas are a Simon family favorite) and cracked the code with cottage cheese and my blender: golden edges, fully cooked centers, and that satisfying lift when you slide the spatula underneath. My family happily polishes off the whole batch without once asking if they're "healthy."

Bonus: my CGM data confirms it's blood sugar-friendly, too.

Why These Actually Taste Like Real Pancakes

The secret is using real flour and baking powder alongside the protein-boosting ingredients, so they rise and hold together like the pancakes you grew up with.

They also happen to support blood sugar (and energy) balance.

We don't compromise flavor and enjoyment of our food for the sake of macros around here!

Cottage cheese blended until completely smooth adds protein without chalkiness or curds (no protein powder required!). And a five-minute rest lets the ground flax absorb liquid, thickening the batter naturally for golden edges and tender centers plus extra fiber to boot.

Just blend, fold, rest, cook.

Joanie's Balanced Bites: Where the Protein Comes From

No protein powder needed! The protein here comes from simple ingredients you might already have on hand in your kitchen (these are staples in mine):

In the batter (per 2 pancake serving):

Cottage cheese: ~3g
Milk: ~1.5g
Egg: ~1g
Flour + flax: ~1.5g

And then I round it out for additional protein, healthy fats and fiber with:

Greek yogurt (¼ cup): ~6g
Toasted walnuts (2 Tbsp): ~2g

That's around 15g of protein for a 2-pancake breakfast. Nearly double what you'd get from a standard stack. And the combination of protein, fat from the walnuts, and fiber from the flax is what keeps blood sugar steady and energy lasting all morning.

What my CGM showed: I ate a stack (for brunch!) at 12:45pm and you can see my blood sugar steadily rose to 95mg and then was back down within 2 hours of the meal.

Blood glucose results on a CGM after eating banana protein pancakes

Browse ➡️ Blood Sugar-Friendly Recipes

Ingredients You'll Need

ingredients you need to make banana protein pancakes including flax, banana and an egg

Milk (1 cup): Any milk works. Dairy, oat, almond. I use whole milk for richness.
Cottage cheese (½ cup): The protein engine. Small curd blends smoother, but any style works as long as you blend until no curds are visible. This is important for batter texture.
Egg (1 large): Adds structure and a bit more protein.
Banana (140g, about 1 medium-large): Ripe with brown speckles is better! They contain more sweetness.
Vanilla extract (1 tsp): Rounds out the banana flavor.
All-purpose flour (185g): Measuring by weight is more accurate, but that's roughly 1½ cups if you're scooping.
Baking powder (2 tsp): The magic ingredient that gives these cakes lift. You can't sub baking soda here because those cause spread.
Cinnamon (½ tsp): Warm spice that plays well with banana. Optional but recommended.
Ground flax (2 tsp): Adds fiber and helps thicken the batter. Note that it does need to be ground (also sold as flaxmeal) because whole flax doesn't absorb the same.

extreme closeup of golden banana protein pancakes topped with syrup, banana and chopped walnuts

A Note on Maple Syrup

If you want to drizzle syrup without undoing the blood sugar-friendly work, look for a zero-sugar maple syrup that actually tastes like the real thing. A lot of them are either too thin, too artificial, or leave a weird aftertaste.

My favorite is Wholesome Yum's zero-sugar maple syrup. It's the closest I've found to real maple flavor without the sugar spike. A little goes a long way.

How to Make Banana Protein Waffles

You can use a non-stick skillet or a pancake griddle. Otherwise, all you need is a couple mixing bowls and a spatula. Let's get started.

wet ingredients blended with a banana in a blender

Blend the Wet Ingredients

Add milk, cottage cheese, egg, banana, and vanilla to a blender. Blend until completely smooth. You shouldn't see any cottage cheese curds. This is key for the right batter texture.

Whisk the Dry Ingredients

In a large bowl, whisk together flour, baking powder, cinnamon, and ground flax.

Fold the Wet into the Dry

Pour the wet ingredients into the dry and fold gently until just combined. Let the batter rest for 5 minutes. This gives the flax time to absorb liquid and thicken the batter naturally. (Perfect time to wipe down the blender and tidy up a bit.)

If the batter seems too thin after resting, stir in 1 tablespoon of extra flour.

golden protein banana pancakes flipped on a griddle

Cook the Pancakes

Heat a dry griddle or nonstick pan to medium-high heat (325F if using an electric griddle with a temperature dial). No oil or butter needed. Pour about ¼ cup batter per pancake and cook 3–4 minutes per side, until golden and cooked through.

Transfer them to a cooling rack while you cook the rest and then enjoy!

I like to top mine off with a scoop of plain Greek yogurt, more banana or berries, chopped nuts and that zero sugar maple syrup.

Tips for Perfect Pancakes Every Time

Blend the cottage cheese until smooth. If you can see curds, keep blending. This helps ensure a thick enough batter that bakes up light and fluffy.
Don't skip the rest. Five minutes lets the flax absorb liquid and the batter thicken. I take this as a chance to preheat the griddle and tidy up the kitchen a bit.
Too thin? Add flour. If the batter still seems runny after resting, stir in 1 tablespoon of extra flour. The batter should be pourable.
Use a dry pan. No oil or butter needed on a nonstick griddle. You'll get better browning without the grease.
Keep the heat at medium-high (325°F if using a griddle with specific temperatures on the dial). Bananas have natural sugars that burn easily. Too hot = dark outside, raw inside.
Wait for the bubbles. Flip when you see bubbles forming on the surface and the edges look set. About 3–4 minutes per side.

Storage and Reheating

To store: Let pancakes cool completely, then stack with parchment paper between layers. That keeps them from sticking together. Refrigerate in an airtight container for up to 4 days.

To freeze: Same parchment paper trick, then into a freezer bag. They'll keep for up to 3 months.

To reheat:

Toaster: Best for crispy edges. Straight from fridge or freezer.
Microwave: 30–45 seconds for fridge, 60–90 seconds for frozen. Cover with a damp paper towel to prevent drying out.
Skillet: Medium-low heat for a minute or two per side if you want that fresh-off-the-griddle feel.

These make great meal prep! Cook a double batch on Sunday and you've got easy breakfasts all week. My boys are big fans of these during the week!

Fluffy Banana Protein Pancakes (with Cottage Cheese)

Why These Actually Taste Like Real Pancakes

Joanie's Balanced Bites: Where the Protein Comes From

Ingredients You'll Need

A Note on Maple Syrup