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  • Nicole Feehery, MS, CNS, TEaM Nutritionist

Plantain Pancakes

Updated: Nov 5, 2023

Makes approximately 6 medium or

8 small pancakes.

Servings: 3 - 4


  • 2 Large Plantains

  • 4 Eggs

  • 4-6 tbsp Chia Seeds

  • 4-6 tbsp Ground Flaxseed

  • 1 teaspoon salt

Optional Ingredients

  • ½ tsp Stevia Powder

  • 1-2 tsp Cardamom

  • 1-2 tsp Cinnamon

What You’ll Need

  • Food Processor

  • Pan

  • Spatula

  • Coconut oil, ghee, or butter for greasing the pan


  1. Peel and slice the plantains so that they fit in your food processor.

  2. Place all ingredients in the food processor and process until smooth. (Batter will be very thick).

  3. On low-medium heat, heat coconut oil in a pan.

  4. Scoop or pour batter into the pan and spread into a pancake shape.

  5. After a couple minutes, check the pancake and flip when golden.

  6. Repeat until all batter is gone.

  7. Top with whatever makes you happy and eat! (Lately I’ve been obsessed with blackstrap molasses and peanut butter).

More Info

This recipe is a great alternative for pancakes that call for flours. By using plantains (especially green ones), it is grain-free and full of gut-loving resistant starch and prebiotics. Resistant starches and prebiotics are carbohydrates that bypass digestion in the small intestine and instead travel intact to the large intestine where they ferment and feed your beneficial gut bacteria. Plantains, like bananas, contain the specific prebiotics called fructooligosaccharides (FOS) and inulin.

Why do we want to consume FOS? Well, as one of the most researched prebiotics, FOS enhances the growth of our bifidobacteria to beneficial levels, while decreasing the growth of potentially pathogenic bacteria. It is especially useful as a post-antibiotic therapy to help restore gut flora after antibiotic usage. FOS also indirectly assists in the healing of damaged intestinal and colonic epithelium by promoting the production of short-chain fatty acids (SCFA).

Additionally, by using ground flaxseeds and chia seeds, these pancakes are full of healthy omega-3 fatty acids, polyphenols, and fiber. The flax and chia also add thickness and moisture to these pancakes, resulting in some hearty and satisfying flapjacks!

Plantain Pancakes
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Nutrition Info:

(for 2 medium-sized pancakes approximate based on Cronometer):

  • Total Calories: 389

  • Fat: 18.3 g

  • Net Carbs: 36.7 g

  • Protein: 12 g


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