Banana pancakes are so delicious, especially when combined with cashews, cinnamon and whipped cream. This is a great carb-up meal for the Targeted Ketogenic Diet. Feel free to swap the cashews for the same amount of almonds or almond butter.

Recipe

Carb-Up Spiced Banana Pancakes

★★★★☆4.4 (18 ratings)

Easy post-workout banana pancakes made in a blender. A healthy carb-up meal.

Hands on: 15m
Overall: 15m
Servings: 2

13.6 g
Net carbs: 9 g
Protein: 22.6 g
Fat: 294
kcal

Rate

Ingredients makes 4 pancakes

Instructions

Place the eggs, banana, cashews, cinnamon and cloves in a blender and process until smooth.
Heat a greased pan greased pan over medium heat. Pour about ¹/₄ cup (60 ml) of the batter on the pan creating 4 hand-size pancakes and cook until bubbles form on top. Then flip on the other side and cook for a minute.
Serve with whipped cream, sour cream or coconut cream and a sprinkle of cinnamon.

Nutrition per serving, 2 pancakes

Carbs 18%Protein 12%Fat 70% of calories

Net carbs: 13.6 g
Total carbs: 15.6 g
Fiber: 2 g
Sugars: 7.2 g
Protein: 9 g
Fat: 22.6 g
Saturated fat: 13 g
Calories: 294 kcal
Sodium: 73 mg · 3.18% RDA
Magnesium: 44 mg · 11% RDA
Potassium: 306 mg · 15.3% EMR

Nutrition by ingredient

Per 2 pancakes	Net carbs	Protein	Fat	kcal
Egg, whole, fresh, raw (free-range or organic eggs)	0.4 g	6.3 g	4.8 g	72
Banana, fresh	10.1 g	0.5 g	0.2 g	45
Cashew nuts, cashews	2.2 g	1.5 g	3.5 g	44
Cinnamon, spices	0.1 g	0 g	0 g	1
Spices, cloves, ground	0.1 g	0 g	0 g	1
Coconut oil, extra virgin	0 g	0 g	6.7 g	61
Crème fraîche	0.7 g	0.7 g	7.4 g	71
Cinnamon, spices	0.1 g	0 g	0 g	1
Total	13.6 g	9 g	22.6 g	294

Serving size 2 pancakes

Gluten free
Dairy free
Nightshade free
Pork free
Avocado free
Fish free
Shellfish free
Beef free
Pescatarian
Vegetarian

Comments & ratings (10)

4.418 ratings

5 ★11
4 ★6
3 ★0
2 ★0
1 ★1

Julia1 May 2020
Hi Do you add all the ingredients or not the last 3 on the list? I am wondering if you meant to say all?
Thank you very much for clarifying.
Kind regards Julia.
1. Martina @ KetoDietAuthor11 May 2020
  Thank you Julia, let me fix that!
coralie9 November 2013
Hi, i'm pretty knew to the keto diet- doing it because I have cancer, any way to make this recipe more friendly for me, I could obviously change the bananas to blueberries or raspeberries and change the cashews to almonds or macadamias?? any idea what the net carbs would change to?? very much missing my cereal based breakfasts in the morning, great site, glad i found it!
1. Martina @ KetoDietAuthor9 November 2013
  Hi Coralie, thank you!
  You can use ground macadamia nuts (the lowest in net carbs from nuts) instead of cashew nuts. Because you won't use banana, you'll need 4 instead of 2 tablespoons of ground macadamias per serving (32 grams / 1.1 oz). Also, instead of banana, try with 1/3 cup / 50g / 1.7 oz blackberries (the lowest in net carbs from berries). Just top the pancakes with creme fraiche / sour cream / full-fat yogurt and add blackberries (fresh or frozen).For sweetener, use stevia (liquid is best) or 1-2 tablespoons of Erythritol / Swerve.
  All these adjustments will decrease the net carbs a lot: a serving will have 6 - 6.5 grams of net carbs.
  If you are missing your cereal, try oven-roasted coconut flakes with cinnamon and eat them with coconut milk, almond milk or pouring cream (if you use pouring cream, you will need to add some water).
  As more people had a special request for "zero-carb" recipes, I'm planning to post more very low-carb recipes soon. I wish you all the best with your treatment!
tlaw15 September 2013
Dont mean to sound stupid or "smart"!.... but what happened to the Ground cashews?
1. KetoDiet16 September 2013
  Trust me, it sounds nothing like that! Thank you for telling me. It was counted in the net carbs but I forgot to add them in the instructions 😊
KetoDietAuthor12 March 2013
As mentioned at the very beginning, this recipe is for a pre-workout meal as part of Targeted Ketogenic Diet (TKD) or even Cyclic Ketogenic Diet (CKD). Here are some links to help you understand why bananas are keto-friendly:
reddit.com/r/ketogains/wiki/index
en.wikipedia.org/wiki/Cyclic_ketogenic_diet
guest12 March 2013
Bananas are not keto-friendly at all!
KetoDietAuthor8 March 2013
Thanks!
You can use nut butter instead (peanut, almond, cashew, etc.) or whipped coconut cream if you are allergic to lactose.
marw8 March 2013
That's a great recipe, thanks for sharing it. I cannot eat dairy, is there anything I can use instead of yogurt? thanks.

Carb-Up Spiced Banana Pancakes