Selfboost / Recipes / Desserts
Banana pancakes
Small golden pancakes with sweet banana and a drizzle of maple syrup. Easy to flip, even easier to enjoy.
A simple dessert
From start to plate
Serving
- Protein
- 12.5 g
- Carbs
- 62.4 g
- Fat
- 10.1 g
For one serving
What you’ll need
- Ripe banana · peeled100 g
- Plain all-purpose flour40 g
- Egg · raw, without shell50 g
- Milk · 2% fat30 g
- Baking powder2 g
- Unsalted butter · for the pan5 g
- Maple syrup10 g
All listed sugar, butter, chocolate and toppings are included in the estimate. Any optional extras are separate.
Allergens to check
Eggs, milk and wheat (gluten). Check the baking powder label for additional allergens.
Always check your specific product labels.
Keep it simple
How to make it
Mix the batter
Mash 70 g of the banana in a bowl and reserve the other 30 g for topping. Beat in the egg and milk. Mix the flour and baking powder separately, then stir into the wet ingredients just until combined. Do not taste the raw batter.
Warm the pan
Heat a non-stick frying pan over medium-low heat. Use a little of the measured butter to coat the pan, saving the rest for later batches.
Cook small pancakes
Spoon in small rounds, about 2 tablespoons of batter each, leaving space to turn them. Cook for about 2–3 minutes until the edges set and bubbles appear, then flip and cook for another 1–2 minutes. Cook through to a set centre with no wet batter; egg dishes should reach 71°C / 160°F. Lower the heat if the outside browns too quickly.
Finish the stack
Repeat with the remaining batter and butter. Slice the reserved banana and add it to the pancakes with the measured maple syrup. The batch makes about 5–6 small pancakes: one serving.
A useful detail
A small pancake is easier to turn than a large one. Use roughly one large egg, but the estimate is based on 50 g without the shell. All 5 g of pan butter and the syrup are included.
Make it work for you
A swap. A plan for leftovers.
Honey instead of maple syrup
Replace: 10 g maple syrup.
Use instead: 10 g honey.
Drizzle the honey over the cooked pancakes in place of maple syrup. Keep it out of the batter and follow the same cooking steps.
Whole changed recipe · 1 serving
≈ 388 kcal · Protein 12.6 g · Carbs 63.9 g · Fat 10.1 g
Allergens: Eggs, milk and wheat (gluten). Check the baking powder label for additional allergens. Check your product labels.
This is a separate alternative, not a nutritionally identical exchange. The photo and estimate at the top still refer to the original recipe. These numbers include every listed ingredient after this one replacement; optional extras are excluded.
Preparing ahead & keeping leftovers
Cook the full batch rather than storing raw batter. Refrigerate cooked pancakes following the guidance below and keep the banana topping separate. Reheat only once, until steaming hot throughout.
Keep chilled ingredients at 0–5°C and follow their use-by and after-opening instructions. Assembling a meal does not restart an ingredient’s storage time; use the earliest applicable limit.
For cooked leftovers, cool in small portions and refrigerate within 1–2 hours. Use within 48 hours or freeze, unless an ingredient’s instructions require a shorter time. Reheat only once, until steaming hot throughout.
Storage guidance: Food Standards Agency — chilling food. Reviewed 8 October 2026. Texture suggestions are Selfboost’s editorial advice; these recipes have not undergone shelf-life testing.
About these recipes and nutrition estimates
These are simple Selfboost recipe ideas, with one example serving each. Your appetite and energy needs can be different. A varied diet matters across the day and week; every meal does not need to contain every food group.
Calories and nutrients are calculated from the listed ingredient weights using the Food Library’s representative USDA records. Raw, dry, cooked and drained weights are marked separately. All listed oil is included. Optional seasonings and garnishes are excluded. Brands, cooking losses and portion sizes change the result; use a product’s label for its specific values.
Preparation times are estimates and include any ready-cooked ingredients noted in the recipe. Photographs are serving inspiration; follow the ingredient list for the recipe and portion.
Ready ingredient swaps use the same food database and recalculate the whole serving. They are culinary alternatives, not equivalent nutrient or allergy replacements. Collections group existing recipes by preparation and staple ingredients; no local price comparison has been made.
These desserts use ordinary ingredients, including sugar and butter where listed. They are not weight-loss recipes or a suggested daily dessert target. All listed sweeteners and toppings are counted; extra garnishes are separate.
- NIST apple crisp informed the fruit-and-crumble method. Our small portion, pecans and ingredient quantities are Selfboost adaptations.
- Oregon State University Food Hero banana pancakes informed the small-pancake method. Our flour, quantities and syrup differ; the estimate is calculated independently.
- Illinois Extension’s traditional pudding ingredient list informed the milk, cocoa and cornstarch base. Selfboost adds dark chocolate and uses a different portion. The cheesecake cup is our own soft, no-bake combination.
- FDA flour safety — do not eat raw flour or batter. FoodSafety.gov gives 71°C / 160°F for egg dishes.
Reviewed 15 October 2026. These exact portions and methods have not been kitchen-tested or endorsed by the linked organisations. Timing varies with equipment, ingredient size and chilling conditions.
- Food Library data notes — USDA food composition and its limits.
- NHS Eatwell Guide — variety and balance across meals.
- FoodSafety.gov cooking temperatures — chicken, fish and eggs.
- Food Standards Agency food safety guidance — handling and reheating rice.
- Food Standards Agency chilling guidance — refrigerator temperature and cooked leftovers. Ingredient labels may require shorter storage.
- Food Standards Agency reheating guidance — reheat leftovers only once, until steaming hot throughout.
Sources reviewed 8 October 2026. Recipe combinations and serving sizes are Selfboost’s editorial choices, not a prescribed meal plan or an endorsement by these organisations.
Another time, another idea
Something sweet for next time.
Everyday food. A little more understanding.
General nutrition information and estimates, not individual medical advice.