My banana oatmeal pancake recipe for Pancake Day 2021 

Revised 2022


What is Pancake Day?

According to BBC Newsround, Shrove Tuesday/Pancake day is the beginning of lent, which is the 40 days leading into Easter.

What is the Lent tradition?

Lent is a period of 40 days where some Christians choose to remember the events leading up to and including the death and resurrection of Jesus Christ, whose life and teachings are the foundation of the Christian faith. They may choose to remember through fasting/abstaining from certain indulgences.

So, why do people eat pancakes on this day?

The tradition comes from families using up all ingredients in their cupboards, that they were going to give up, e.g. egg, milk and/or flour (main ingredients of pancakes), so that they can start Lent the next day.

How do I make a healthy pancake?

See below!

Pancake Ingredients & Potential Health Benefits

➡️ Gluten-free rolled OATS

Oats are ⬆️ in the soluble dietary fibre known as beta-glucans. Beta-glucans has been recognised to improve insulin sensitivity, reduce blood sugar levels, aid weight loss, and have blood cholesterol-lowering properties.


Bananas are rich in potassium, an important mineral that benefits our nerves, heart and kidney function.


Cinnamon is a wonderful spice that may help relieve stomach upsets and aid weight loss.

➡️ soaked CHIA seeds 

Chia seeds are ⬆️ in Omega 3, fibre, calcium, iron, zinc, magnesium, selenium and folic acid. Essential Fatty Acid Omega-3 helps maintains normal blood cholesterol levels.

➡️ EGGS (Can be made without eggs)

Eggs are a natural source of taurine which may boost exercise performance. They also contain vitamin D, which is important for improved resistance against certain diseases and biotin which is believed to stimulate hair growth.

➡️ CACAO nibs!

Bitter properties in cacao may help stimulate liver function. It also contains anti-asthmatic compounds which may beneficial for people with asthma.

➡️ Coconut milk

Coconuts may improves heart health by reducing blood pressure and cholesterol levels. 

Elle Rock Nutrition’s Healthy Banana Oat Pancake Recipe

Makes 2-3 pancakes.


➡️ 3/4 cup Rolled OATS

➡️ 1 medium BANANA

➡️ 1 tbsp. CINNAMON

➡️ 2 tbsps. CHIA

➡️ 1 EGGS (Can be made without eggs by using an extra 1/2 cup of coconut milk)

➡️ 1/2 cup unsweetened coconut milk (or any choice of milk)

➡️ 1 heaped tsp. coconut oil

➡️ Optional: 1 tsps. of  CACAO nibs!


(Pancake with Egg)

1. Blend oats, chia and cinnamon in a high-speed blender

2. Add the other ingredients: eggs, coconut milk, and blend

3. Heat a frying pan with coconut oil over medium heat for approx. 3 mins

4. Using a 1/3 of the mixture, pour mix into the pan, spread mixture outwards quickly with a spoon to widen the surface area

5. Scatter cacao nibs on top

6. Cook for 3-4 minutes, then flip over and cook a further 3 minutes on the other side or until cooked through

Optional servings: top with lemon juice, blueberries or maple syrup, sunflower seeds, and/or Greek yoghurt

For Pancake WITHOUT egg, add an extra 1/2 cup of coconut milk.

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ELLE ROCK NUTRITION ©Rochelle Logan-Rodgers BSc(Hons), PgDip – BANT & CNHC Registered Nutritional Therapist

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