Last Updated on May 27, 2020 by Fiona Maclean
5:2 Diet Recipe for Three Ingredient Banana Pancakes:
Hurrah! I’ve actually hit my target weight (60kg) through the 5:2 diet and am now theoretically maintaining by doing a mixture of one fast day a week and something called 16:8 where I eat within an eight-hour window. But, it’s Christmas and I’m fully anticipating gaining a kilo or two over the festive season. You only have to look at the lovely goodies I’ve already got to realise this isn’t going to be a slimline holiday. So I’m practising some 5:2 diet recipes like this one for three ingredient pancakes that I think might help to tide me over when I crave sweet things
I’m trying my best though because I don’t want to reach the new year and find I’ve undone all the good of 2013. I’m following a simple exercise routine 5 days a week – about half an hour a day. And I’m experimenting a bit with recipes that will allow me to feel self-indulgent without being too naughty. These three ingredient pancakes (you’ll find some recipes that only use two of the three ingredients here) are utterly delicious and while you can sin and eat the whole lot, half the quantity in the recipe with some fresh fruit and Greek yoghurt and just a tiny bit of honey makes a dessert you can have even on a 5:2 diet fast day
Of course, if you treat yourself to a spoon of melted honey and some rum infused raisins as I did you’ll add an extra 60-70 calories. Even so, the basic recipe is a mere 160 calories for the lot (80 calories if you eat 3 pancakes), so you might just get away with it. If you want a lighter option, a handful of fresh berries and a teaspoon of low-fat Greek yoghurt will work a treat too.
- 1 Medium Banana
- 1 Small Egg
- 1 pinch Baking Powder
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Mash the banana with a fork. Try to get a mixture which is just slightly lumpy - you don't want a 'puree' and nor do you want large pieces of banana. It's best to use a slightly over-ripe banana for these pancakes. Sprinkle over the baking powder and mix well.
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Beat the egg in a separate bowl until the yolk and white are well mixed and then add the egg to the banana and baking powder. Don't add all the egg at once, the mixture should be about the thickness of creme fraiche - if it's too runny you've added too much egg and you may find the result is closer to an omelette than a pancake!
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Heat a non-stick skillet or frying pan over a medium heat (or lightly grease if you don't have a non-stick pan)
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Drop about a tablespoon of the mixture into the pan and let it spread. Continue making small pancakes (this quantity should make 5 or 6). It's important to make small drop pancakes. If necessary you can cook these in batches and keep them warm in the oven for 10 minutes or so.
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Cook for about 2 minutes till the bottom of the pancakes are set and have started to go golden brown and there are little bubbles rising from the baking powder. Flip the pancakes over and cook for a further minute.
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Serve drizzled with a teaspoon of honey or with fresh fruit and creme fraiche or greek yoghurt
Now, this isn’t my recipe. It’s a little like the cauliflower pizza, cauliflower rice and courgetti that most of us following the 5:2 diet tries at some time. I believe it has its origin in the Paleo diet, which cuts out processed foods entirely. There are all sorts of variations on the theme, of which the simplest is just two ingredients, whilst three ingredient versions sometimes include flour of various sorts or, like the recipe above, a little baking powder to make a fluffy pancake. I tried this two ingredient banana pancake and to be honest it was a little flat. And I didn’t want to add in flour if it wasn’t needed. So, the three-ingredient version I’ve used here is adapted from this recipe. My recipe made 6 small pancakes which were more than enough for me on a normal (non-fast) day, but of course, you could easily double the quantities to make more pancakes.
It’s a great recipe for a 5:2 diet fast day because the protein in the egg will help to stave any hunger pangs.
So, how will you top your three ingredient banana pancakes?
Thinking of trying? Why not pin this recipe for later…
Meanwhile, for another idea, why not try this luscious recipe for coffee, walnut and banana ice-cream sundae
Are these 80kcal each pancake or 80kcal for the entire mixture?
Hey, thank you for sharing this recipe!! Can I just ask, how many pancakes does one recipe make?
It depends how large you make them. I made 6 pancakes in total, but they are small (about 3 inches or 6cm across).
I love bananas and I love pancakes. So a perfect combination.
This recipe sounds great for those of us trying to lose a few pounds.
These look delicious and filling
This looks so good and is so simple sometimes the simple things are the best xx
yes, I quite agree – I think these work because they are so simple
I’ve never tried Banana pancakes,but these sound so easy to make and so yummy,will definately give them a go
Great simple recipe! Pancakes like this would satisfy a sweet tooth for sure while also getting some protein and healthy fats! Thanks for sharing!
these look incredible!xxx
They are really tasty with a little bit nutella on but can’t get hang of not burning one side. Will keep trying to make burnt free ones lol
hahaha, you know that’s MY kind of cooking!
These sound lovely and quite straight forward … must add them to my ‘to try’ list 🙂
These look delicious. Have bookmarked to try them one day.
Look delicious 😀
What a fab recipe..will definitely be trying these!
Loving Bananas anyway so a nice combination!
just missed trying these today but still have pancake mix left for tomorrow….. it must have been waiting for a special recipe.
I’ll be trying some of these later on today:)
I’ll be making these on shrove Tuesday!
These sound really good and quite simple to make too 🙂
This looks like a great way to use up the occasional brown-spotted banana in the fruit bowl – looks nice easy too, another plus for me!
These look great 🙂
These look scrumptious! x
have bookmarked this, they look yummy!
Definitely planning on trying these!
Must try this – due to family allergies it is absolutely perfect! Thank you!
I will try this out
Interesting idea.
I have to try these, they sound so easy and yummy:-) You mention baking soda in the recipe as well as baking powder btw.
oopps, it’s baking powder I used…I’ll go and check;)
These will be breakfast tomorrow
I love theses pancakes!!I I certainly will give them a try.Yummy!!
I must try these and find out about this diet
So easy and yet I keep not getting around to it..must rectify!
What a simple recipe – I must try these!
they look yummy, will have to try bananas
i’m going to pass this onto my 5:2 friends!
its a good one!
Diet pancakes , mmm must try these !
This looks and sounds fab! Will have to try it soon…
These look so good – and I adore banana! I’m on a diet (3 stone down!) and will deffo give these a go! 🙂
I know someone who would love these 🙂 can’t wait to make them
@auntygeek (Twitter)
I like the sound of this – DIET Banana Pancakes 🙂
congrats on having reached your goal weight- hope you’ve managed to keep it off over these chilly months! 🙂 these pancakes look amazing, i’ll give them a go on tuesday (the special day)!! 🙂 with love, faye xx
These sound amazing!
Well done on your weight loss Fiona! Love these pancakes!
Thanks Manjiri – such an easy recipe
Ooh my goodness these sound delicious! Will have to give them a try .
These look gorgeous – perfect for those watching their weight this pancake day (like me!)
I’ve never come across a pancake recipe like this. Great to use up those overripe bananas too. I think I’d top with honey.
Ooh great idea – will have to give these a try this year (makes a change from the usual lemon & sugar)
I do love bananas. I have had banana on pancakes, But never tried a recipe like this one, good idea.
These look tasty
Yum! These look lovely!
I’ve got a LOT of bananas that need to meet this recipe
Great idea.
This looks really amazing. I never really use banana as a cooking ingredient, even though I love the flavour. I think I will try this when I have baking powder in the house next. Although, I will probably add a little sugar, which is not a criticism of your recipe, but an admission of a problem I have 🙂
WOW These look fantastic! I think I need to be a little more adventurous and move away from lemon juice and sugar this year!
These sound fantastic! I must try them out. Congratulations on reaching your target too. A belated round up of Dead Easy Desserts is being compiled right now – thanks for submitting this recipe.
looks delicious and easy to make! I haven’t had pancake for ages and now I’m really craving for some <3
Brilliant idea Fiona, not come across this one before. If we weren’t on a fast day tomorrow, I’d have tried them for breakfast.
This looks phenomenal. I might make this one!!
Huh! Brilliant! Never heard of these, but going to make them for Cooper this morning!
REALLY easy jac – just make sure you don’t make them too big;)
Well I added some cocoa powder and they were a complete disaster. Back to the drawing board!
Congratualtions!! Well done on making your target weight that is fantastic – and thank you for the recipe I’ve given up on eating well as its Christmas and although I’m trying to maintain moderation there’s too much chocolate about to be good all the time ;). Will definitely use this in the new year though 🙂 x
These are delish, I’m planning on making some today and using a chocolate nut sauce…which certainly won’t be diet friendly!
I adore this recipe. It is like the frozen banana in the Champion juicer..transform it into delish!!!
They are amazing, really delicious and so easy to throw together and cook!
Well done on getting to your target weight, I know just what you mean about maintaining weight over the festive season – really hard. The recipe sounds really great – I heart bananas and pancakes so this is a must 🙂 Thanks for sharing
Laura x
I think it’s a great recipe, I wish I’d tried it earlier because even if you are not dieting, it’s easier than making ‘real’ pancakes with flour and healthier too.
Well done on your weight lose. Love these pancakes. x