Joe Wicks Low Carb Pancakes: Banana Oat Protein Stack
These joe wicks low carb pancakes blend one ripe banana, a large free-range egg, 25 g rolled oats, and 30 g vanilla protein powder into a thick, pourable batter that cooks in 15 minutes total. Because the batter contains no wheat gluten to bind it, keep your pancakes compact at 8 cm (3 inches) wide and hold the hob at a medium-low heat. Gentle heat prevents the banana sugars and protein powder from scorching before the centres set, letting you flip every round cleanly.
Joe Wicks Low Carb Pancakes: Banana Oat Protein Stack
Recipe cardIngredients
Instructions
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Load the blender jug
Peel the ripe banana and break it into chunks directly into the jug of your blender. Add the large free-range egg, 25 g rolled oats, and 30 g vanilla protein powder. Use a ripe banana with a few brown spots on the skin so it blends smoothly and provides enough natural sweetness without added sugar.
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Blend and rest the batter
Blend on high speed for 30 to 45 seconds until the rolled oats break down completely and the batter turns smooth, thick, and pourable. Leave the batter to rest in the jug for 1 minute while you heat the frying pan so the oats absorb excess moisture and thicken slightly.
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Heat the coconut oil
Place a medium non-stick frying pan (20 cm to 24 cm) over a medium-low heat and add half of the coconut oil (½ tablespoon). Swirl the pan gently until the oil melts completely and coats the base in an even sheen, keeping the heat moderate so the sugars do not scorch.
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Pour compact batter rounds
Pour 2 separate rounds of batter into the pan, using roughly 2 tablespoons per pancake to form neat 8 cm (3-inch) circles. Leave plenty of space between them so they do not merge, because compact rounds are far easier to flip without tearing when there is no wheat gluten to bind them.
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Cook until bubbles form
Cook the pancakes undisturbed for 2 to 3 minutes until small bubbles appear across the upper surface and the edges look set. Check that the underside has turned a rich golden brown before moving them, as flipping too early causes the soft batter to split.
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Flip and finish cooking
Slide a thin silicone spatula or fish slice gently underneath each pancake and flip them over. Cook for a further 1 to 2 minutes until the second side is golden brown and the centres feel springy when lightly pressed.
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Repeat with remaining batter
Transfer the cooked pancakes to a warm plate so they stay tender. Add the remaining ½ tablespoon of coconut oil to the pan and repeat the pouring and cooking process with the rest of the batter to make 4 pancakes in total.
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Stack and add toppings
Stack the 4 warm pancakes onto a serving plate and spoon 60 g full-fat Greek yoghurt over the top. Scatter over 50 g fresh blueberries, finish with a light drizzle of 1 teaspoon runny honey if desired, and serve immediately while warm.
High hob heat is the most common mistake because protein powder and ripe banana sugars brown rapidly. If you smell scorching or see the edges darkening before bubbles appear across the centre, lower the heat immediately and keep each round at 8 cm (3 inches) wide so you can flip it cleanly without tearing.
Getting the texture right
Blend the batter on high speed for 30 to 45 seconds so the rolled oats break down completely, then rest it for 1 minute to thicken. Keep each pancake compact at 8 cm (3 inches) wide and hold the hob at a medium-low heat so the underside sets cleanly before you flip it.
What to serve with it
Top the warm stack with 60 g full-fat Greek yoghurt, 50 g fresh blueberries, and 1 teaspoon runny honey, or finish with ground cinnamon for warmth without extra carbs. You can also add almond butter or peanut butter with sliced strawberries, or use unsweetened soya yoghurt and toasted flaked almonds for a dairy-free crunch.
Making it ahead
You can cook the full batch of 4 pancakes in 15 minutes and cool them completely before packing them for later. Separate the cooled pancakes with squares of baking parchment so they do not stick together, and keep the yoghurt and berries in a separate container until you are ready to eat.
Storing and reheating
Never leave cooked pancakes at room temperature for more than 2 hours. Store cooled leftovers in an airtight container in the refrigerator for up to 2 days, or freeze them on a tray before bagging for up to 1 month. Reheat from frozen in a dry frying pan over low heat or in a toaster until piping hot.
Nutrition per serving
- Calories
- 445
- Protein
- 35.0 g
- Carbs
- 34.0 g
- Fat
- 18.0 g
- Fiber
- 5.0 g
- Sugar
- 19.0 g
Estimated, and offered as a guide rather than a medical figure.
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Questions people ask
What are Joe Wicks' healthy pancakes?
They are quick, high-protein pancakes blended from 1 medium ripe banana, 1 large free-range egg, 25 g rolled oats, and 30 g vanilla protein powder. Replacing refined white flour with oats and protein powder gives you 35 g protein per batch while keeping total time to 15 minutes.
Can I have pancakes on a low carb diet?
Yes, provided you swap refined white flour and sugar for higher-protein, higher-fibre ingredients. This single-serving batch uses 25 g rolled oats and ripe banana for 34 g carbohydrates and 5 g fibre, or you can use 50 g ground almonds and 30 ml unsweetened almond milk for fewer carbohydrates.
What is the best low carb pancake mix?
A freshly blended batter of 1 medium ripe banana, 1 large free-range egg, 25 g rolled oats, and 30 g vanilla protein powder works cleanly without shop-bought mixes. For an even lower-carbohydrate grain-free mix, blend 50 g ground almonds, 1 large egg, 30 ml unsweetened almond milk, and ½ teaspoon baking powder.
About the author
Makeva
Makeva is a home‑cook who loves crafting approachable meals that balance flavor and nutrition. She specializes in quick weeknight dinners, hearty soups, and wholesome baked goods, sharing step‑by‑step guidance and practical tips. Readers can expect clear instructions, adaptable recipes, and a friendly tone that encourages confidence in the kitchen.
