Banana pancakes with hemp flour – a fit breakfast in 10 minutes

Three ingredients, ten minutes, and you have golden pancakes on your plate that are truly different from the version made with wheat flour. The banana provides natural sweetness without a gram of added sugar, the eggs bind the structure, and the hemp flour brings what the banana lacks: protein, fiber, and omega-3 fatty acids. Hemp flour contains about 30% protein and a glycemic index below 35 – it's a gluten-free alternative to wheat flour that doesn't cause sharp spikes in blood sugar. This recipe explains step by step how to make pancakes that don't fall apart in the pan.

KEY INFORMATION
• Hemp flour: about 30% protein and 28% fiber – 3× and 9× more than wheat flour (Mattila et al., Journal of Food Composition, 2018).
• Naturally gluten-free, GI below 35 – suitable for people with celiac disease and insulin resistance (Siano et al., Food Chemistry, 2019).
• Ripe banana replaces added sugar and improves the consistency of the batter due to its pectin and starch content.
• The entire recipe takes 10 minutes – no mixer, no resting of the batter.

What does hemp flour bring to banana pancakes?

Hemp flour serves two roles here: it provides protein and fiber that bananas and eggs do not supply in sufficient amounts, and it lowers the overall glycemic load. Mattila et al. (2018) demonstrated that 100 g of hemp flour contains about 30 g of protein and 28 g of dietary fiber. Two tablespoons (about 20 g) in the recipe provide about 6 g of protein and 5.6 g of fiber – more than a tablespoon of flaxseed.

Fiber from hemp flour slows down the absorption of sugars from the banana. The effect: satiety lasts longer, and energy levels do not drop sharply after breakfast. Threapleton et al. (BMJ, 2013) in a meta-analysis of 22 studies confirmed that regular intake of dietary fiber reduces the risk of cardiovascular diseases by 9–29%. Even two tablespoons of hemp flour daily make a difference in this context.

We noticed in tests that two eggs and one tablespoon of hemp flour result in too runny batter – it spreads all over the pan. The optimal ratio is two tablespoons of flour for one banana and two eggs. Three tablespoons also work well if the banana is small. Measure the flour heaping, not leveled.

Nutritional values – what does one serving provide?

One serving (3–4 pancakes from 1 banana, 2 eggs, and 2 tablespoons of hemp flour) provides about 340 kcal, 14 g of protein, 11 g of fat, and 38 g of carbohydrates. The protein mainly comes from the eggs (12 g) and hemp flour (about 6 g in total). The fats are primarily fatty acids from the eggs and trace amounts from the hemp flour. The banana contributes potassium (about 400 mg), magnesium, and B vitamins.

Ingredients – what do you need?

Only 5 basic ingredients – the rest are optional flavor additions:

• 1 ripe banana (with brown spots – the riper, the sweeter)
• 2 eggs (size L)
• 2 tablespoons of hemp flour (about 20 g)
• szczypta cynamonu
• a pinch of salt
• for frying: 1 teaspoon of coconut oil or clarified butter
• optional: 1/2 teaspoon of vanilla extract, a handful of berries for the pancakes, 1 teaspoon of tahini paste
• for serving: fresh fruits, natural yogurt, honey or maple syrup, hulled hemp seeds

How to prepare banana pancakes with hemp flour – step by step?

You don't need a mixer or any special equipment. Just a bowl, a fork, and a frying pan. Time from start to finished pancakes on the plate: 10 minutes.

Step 1. Mash the banana. Peel a ripe banana and mash it with a fork in a bowl until smooth. A few unmashed pieces are normal – they will disappear during frying and create pleasant sweet pockets inside the pancake. Use a banana with visible brown spots – it has more simple sugars that naturally sweeten.

Step 2. Add eggs and flour. Crack 2 eggs into the bowl with the banana puree. Add 2 tablespoons of hemp flour, a pinch of cinnamon, and a pinch of salt. Mix with a fork or whisk until uniform. The batter will be thicker than pancake batter – this is the right consistency. If the batter is too runny, it will spread all over the pan and won't hold its shape.

Step 3. Heat the pan. Heat a non-stick frying pan over medium heat for 2 minutes. Grease with a thin layer of coconut oil. Test: one drop of batter should gently sizzle upon contact with the pan. If the pan is too hot – the pancakes will burn on the outside and be raw inside.

Step 4. Place and flatten. Scoop generous portions of batter onto the pan, keeping 3–4 cm apart between pancakes. Gently flatten each to about 1 cm thick with the back of a spoon. Thinner pancakes come out crispier, while thicker ones are fluffier inside.

Step 5. Fry until golden. Fry for 2–2.5 minutes on the first side. The pancake is ready to flip when the edges have clearly changed to a golden color and the center is no longer shiny. Flip with a wide spatula in one decisive motion – hesitant flipping leads to breaking. Fry for another 1.5–2 minutes.

Step 6. Serve immediately. Place on a warm plate. Serve with fresh fruits, a spoonful of natural yogurt, and a drizzle of honey. Berries, raspberries, and banana slices pair wonderfully. Sprinkle with a teaspoon of hulled hemp seeds for crunch and extra protein. If you prefer sweeter breakfasts, also check out our recipe for homemade granola with hemp seeds.

Tips and variations

Banana pancakes with hemp flour are a great base for modifications. Here are a few tried-and-true directions:

Chocolate version. Add a tablespoon of raw cocoa or carob to the batter. The bitter note of cocoa perfectly contrasts with the sweetness of the banana. Sprinkle finished pancakes with 70% chocolate shavings.

Berry version. Press 4–5 berries or raspberries into the raw batter on the pan right after placing it, before flipping the pancake. The fruits will gently heat up and release juice – a delightful surprise when cutting.

Protein version. Add a tablespoon of hemp protein to the batter – the portion will jump to about 20 g of protein. The batter will be thicker; add a tablespoon of plant milk to restore the proper consistency. These pancakes are great after a morning workout. You can read more about post-workout breakfasts in our article on protein pancakes with hemp protein.

Common mistakes: Too unripe banana – the batter is too dry and crumbly. Too high flame – burnt on the outside, raw inside. Flipping too early – the pancake tears. Patience and medium heat solve all three problems.

Frequently Asked Questions

Are banana pancakes made with hemp flour gluten-free?

Yes – hemp flour is naturally gluten-free with a glycemic index below 35 (Siano et al., Food Chemistry, 2019). This recipe does not contain wheat flour. People with celiac disease should check for a gluten-free certification on the packaging.

Can you make banana pancakes without eggs?

Yes – substitute the eggs with 2 tablespoons of ground flaxseed soaked in 6 tablespoons of water for 5 minutes. The pancakes will be slightly less fluffy but will hold their shape. Hemp flour, as a natural binder, helps maintain the structure without eggs.

How many calories are in banana pancakes made with hemp flour?

One serving (3–4 pancakes) provides about 320–360 kcal, 14 g of protein, 11 g of fat, and 38 g of carbohydrates. The calorie content is similar to classic wheat pancakes, but the nutritional profile – especially the protein and fiber content – is significantly more favorable.

Why do banana pancakes made with hemp flour fall apart?

The most common reasons: an under-ripe banana (less starch to bind), too hot a pan, or flipping too early. Wait until the edges are golden before flipping. Use a wide, flat spatula and turn with one decisive motion.

How to store banana pancakes made with hemp flour?

In the refrigerator for up to 2 days in an airtight container with paper between layers. Reheat in a dry pan for 1 minute on each side or in the microwave for 20–30 seconds. We do not recommend freezing – the banana becomes watery and changes the texture of the pancakes after thawing.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04