Need a quick morning protein fix? Try these refined sugar free Gluten Free Cinnamon Banana Greek Yogurt Pancakes for a simply sweet and filling, protein packed breakfast.
I am not kidding you. It is literally 60 degrees here in Utah this morning. It’s the middle of the summer. Like, smack dab middle of the summer, as in middle of July, middle of the summer here. How is that even possible???
Growing up in Houston (sauna) and living for the past 10 years in Phoenix (oven) and Hawaii (more bearable sauna), temperatures like this are nonexistent. Supposedly they are nonexistent here in the summer as well, but sometimes natural phenomena like to prove Mother Nature wrong every once in a while. And, trust me, I am NOT complaining. Not one dang bit.
It was an odd feeling to wake up for my morning run, laying in bed, slightly overheated with a sheet, quilt, and thick comforter covering my body and then walk outside to feel slightly freezing in a tank top in mid 50 degree weather. The only downside of this day is I’m pretty sure I’ll be cancelling swim lessons for my girls. We don’t do chilly swimming. We just don’t. Brrrr!
Although my run was equally invigorating and somewhat relaxing (relaxing = doing anything by myself), I’m getting a tad bored running almost every single day. I love it because it’s a quick, heart pumping exercise that creates visible and desirable results as far as lean muscle mass, heightened physical endurance, and toned overall body image. However, doing the same thing every day in any account starts to become monotonous.
I’ve started some strength building exercises back home in Hawaii with a group of ladies, but by no means do I have the dedication to do it on my own here on vacation. That’s a big fat, “yeah right!”
I’m super anxious to get back to my regular exercise routine to break up the challenge of running so frequently. If I was really dedicated, I would have joined my sister-in-law in some of her workout routines this summer.
I’ve been super impressed with my sister-in-law’s fitness level, seeing her here in Utah this summer. First off, she is a Jazzercise instructor. I’ve attended her class once. NEVER again! I’ve never been so lost and embarrassed in my entire life…well except for when I tried out for the dance team in high school. I must have been delirious thinking I had any type of musical talent. Watching me, it was as if I had never learned my right from my left, my ups from my downs, and most definitely my shakes from my shimees. Needless to say, I was cut on the first day.
More recently my sister-in-law became interested in weight lifting and has really done an amazing job. She’s excited and dedicated to learning this new sport. It’s so cute to watch her and Ben relate on a whole other level now, he being obsessed with Crossfit. Brother sister bonding at its finest.
In order to really tone and build her muscle mass in accordance with her new-found workout, she has consciously begun eating higher amounts of protein. Nothing crazy, but she is more aware of her protein sources and has structured them into her everyday diet.
And that’s where we can relate on a whole other level: nutrition. I love talking about nutrition and the differing benefits that a variety of foods have to offer. It’s fascinating to me how different foods can unite like puzzle pieces and fit together to create a cohesive picture, in this case our bodies. It’s quite an amazing and organized process, in which we are in charge.
Although my five weeks here in Utah are rapidly coming to an end, next time I come to visit I’ll be sure to share this recipe for Gluten Free Cinnamon Banana Greek Yogurt Pancakes with my sister-in-law. They are right up her alley!
These pancakes are the kind of pancakes you eat with zero guilt. Zero as in absolutely none! These pancakes are high in protein, low in fat, naturally sweetened with unrefined sugars, and are mostly whole grain with the exception of some potato starch.
To give an extra boost of protein, I added Greek yogurt as well as the addition of 2 large eggs. In my opinion, no pancake is complete without warm, crunchy peanut butter on top which adds an additional level of protein and beneficial fat.
The subtle sweetness in these pancakes comes from a well ripened mashed banana (the riper, the better) as well as a touch of honey. You could also opt for using pure maple syrup, agave, or coconut sugar. If you are using coconut sugar, I would add an extra tablespoon because the sweetness is not quite as concentrated.
For the pancakes, I used a mixture of whole grain sorghum and oat flour, in addition to potato starch, to create a light and fluffy cake. Although you could use melted coconut oil, olive oil, or cooking oil, I think melted butter adds extra flavor and crispiness to the pancakes which is totally worth it to me. But hey, go your own way here!
So whether you’re a runner, weight lifter, Jazzercise expert, or Crossfit fanatic, we can all agree that a little protein goes a long way. And if protein is what you need and flavor is what you want, give these breakfast beauties a try one morning. Not only will you be fully fueled, but you will most surely be fully happy.
What is your exercise routine?
- 1 mashed banana
- 2 eggs, beaten
- 2 tablespoons honey
- ½ cup fat free Greek yogurt
- 1 teaspoon vanilla
- ½ teaspoon salt
- ½ teaspoon cinnamon
- ½ teaspoon baking soda
- ½ teaspoon baking powder
- ¼ teaspoon xanthan gum
- ⅓ cup sweet sorghum flour
- ⅓ cup gluten free oat flour
- ⅓ cup potato starch
- 2 tablespoons butter, melted
- Preheat griddle over medium low heat (4 out of 10) or a skillet to 350 degrees.
- Melt butter and set aside.
- In a medium sized mixing bowl, mash banana until smooth and liquidy. Add eggs, honey, Greek yogurt, and vanilla and whisk until smooth.
- Add salt, cinnamon, baking soda, baking powder, xanthan gum, sorghum flour, oat flour, and potato starch and whisk until combined. Add melted butter and stir until incorporated.
- Spray skillet with cooking spray. Drop ¼ cup batter at a time and cook for 2-3 minutes until edges are set and middle is bubbly. Flip and cook about 2 minutes more until cooked through.
- Serve warm with desired toppings.