Pancakes that are good for you feel like getting away with something. These use nothing but banana, eggs and chia — no flour, no sugar — for a stack that lands around 14g of protein and 285 calories. They feel like a weekend treat while quietly doing the job of a sensible GLP-1 breakfast.
A quick word first: I am not a doctor or a dietitian, just someone who lived this. None of these foods or supplements are medication, and if you are on a GLP-1, check anything new with your GP or pharmacist. Right, let us get to it.
For the topping, see the Raspberry Yoghurt Whip in this series, and for the bigger picture, high-protein breakfasts on GLP-1.
Why these pancakes fit the plan
Traditional pancakes are flour, sugar and not much else. These flip that on its head.
Eggs and chia carry the protein and fibre. Two eggs plus chia give you protein and 7g of fibre, a world away from a stack of white-flour pancakes.
No refined flour or added sugar. The banana provides natural sweetness, so there is no blood-sugar spike from added sugar to send you crashing.
They feel like a treat. Feeling deprived is what derails people. A breakfast that feels indulgent but is not helps you stick with it.
The treat that keeps me on track
Deprivation is what kills most weight-loss efforts, mine included in the past. The reason these pancakes matter is not the macros, it is the feeling — sitting down to a stack of pancakes on a Sunday and knowing they are doing me good rather than undoing my week. That psychological win is worth more than the small nutritional differences between one healthy breakfast and another.
My kids like them too, which is the real test. A recipe that works for a bloke managing his weight and for a family breakfast at the same time is a keeper. I just add a bit more topping for them and keep mine simple.
The macros that matter
Here is what one serving gives you:
| Per serving | Amount |
|---|---|
| Calories | ~285 kcal |
| Protein | 14g |
| Carbohydrate | 18g |
| Fat | 17g |
| Fibre | 7g |
Those are the numbers I care about most, and the protein figure is the one to watch on a GLP-1. As a rough guide I aim for somewhere around 1.2 to 1.6g of protein per kilo of body weight across the day to protect muscle while losing fat, and I judge every meal by how much of that it contributes. I log meals like this in Cronometer (it is free) so I know I am actually hitting my targets rather than hoping — and honestly, the first time I tracked properly I realised I was eating far less protein than I thought. If you have never done it, give it two weeks; it is the single most useful thing you can do, and it costs nothing.
What you need (serves 1)
- 1 ripe banana
- 2 eggs
- 1½ tbsp chia seeds
- 1 tsp ground flaxseeds
- ¼ tsp ground cinnamon
- 1 tsp coconut oil
- To serve: Raspberry Yoghurt Whip, fresh raspberries, a little honey or agave (optional)
How to make it
- Blend or pulse the banana, eggs, chia, flaxseed and cinnamon until just combined — do not over-blend.
- Heat half the coconut oil in a non-stick pan over a medium heat.
- Test with a small spoon of batter; you want gentle bubbles forming as it cooks.
- Add 1–2 tablespoons of batter per pancake, keeping them to about 5–6 inches.
- Cook until the underside is golden and it lifts easily, then flip carefully.
- Repeat with the rest of the batter, adding the remaining oil if needed. You will get 2–3 pancakes.
- Serve warm with Raspberry Yoghurt Whip, fresh raspberries and a drizzle of honey if you like.
Getting them right (and higher in protein)
Flourless pancakes are a bit more delicate than normal ones, so:
Keep them small. Little pancakes are far easier to flip than one big one that falls apart.
Boost the protein. Add a scoop of Super Protein with Fibre to the batter, or top with Greek yoghurt, to push past 20g.
Low and slow. A medium heat gives them time to set so they hold together when you turn them.
Why flourless works better than you would think
People assume flourless pancakes will be sad, eggy discs. They are not, if you treat them right. The banana and eggs set into something genuinely pancake-like, but the batter is more delicate than a flour one, so the rules change: keep them small, use a properly non-stick pan, cook on a medium heat, and be patient before the first flip. Rush it and you get scrambled banana. Respect the process and you get a light, slightly sweet stack that holds together. It is a different technique, not a worse one.
Batch and reheat
These reheat surprisingly well. Make a double batch at the weekend, cool them, and keep them in the fridge for two to three days — a quick warm in a dry pan or toaster brings them back. Handy for turning a weekend treat into a weekday one.
How it fits a full day of eating
These pancakes are a treat-style breakfast at 14g of protein, so I build the day to compensate. A weekend stack usually means a bigger, protein-led high-protein lunch later on to bring the day back into balance, and a normal high-protein dinner from my usual rotation.
If I want the pancakes to do more of the protein work themselves, I add protein powder to the batter or top them with the Raspberry Yoghurt Whip made with Greek yoghurt. Either way, a protein shake or high-protein snacks covers any gap. The overall aim on a GLP-1 is simple — hit your protein target across the day, enjoy your food, and do not treat one indulgent-feeling breakfast as a problem to fix. My complete GLP-1 guide has the full framework.
No appetite this morning?
On a no-appetite morning, even one small pancake with a spoon of yoghurt gets some protein in. And when cooking is not happening at all, letting HelloFresh handle the meals keeps you fed without the effort. See what to eat with no appetite.
Supplements that pair well
These pair beautifully with the Raspberry Yoghurt Whip in this series for extra protein. Across the wider day, if you are building a supplement routine, the free Lily & Loaf lifestyle analysis will point you to what fits — and for shakes to complement meals like this, see best protein powder for GLP-1.
Frequently asked questions
Why did my pancakes fall apart?
Usually too big or flipped too soon. Keep them small and wait until the underside is properly golden and set before turning.
Can I make them without a blender?
Yes — mash the banana really well and whisk everything together by hand. The texture is slightly more rustic but they still work.
Are these OK for weight loss?
Yes. At 285 calories with 14g protein and 7g fibre, and no flour or added sugar, they are a sensible treat-style breakfast.
Why is my batter too runny?
Ripe bananas vary in moisture. If it is loose, add another half-tablespoon of chia or flax and let it sit two minutes to thicken before cooking.
Can I freeze them?
Yes. Cool them fully, layer with baking paper, and freeze. Reheat in a toaster or dry pan straight from frozen for a fast breakfast.
Are these suitable for kids?
Yes — they are just banana, egg and seeds, with no added sugar. They go down well with children, and you can add their favourite fruit on top.
The bottom line
Banana chia pancakes are the treat that keeps you on track — flourless, no added sugar, and a stack that feels indulgent while quietly doing the job of a sensible breakfast. Boost the protein with powder in the batter or a Greek-yoghurt topping and they hold their own on a GLP-1. Feeling like you can still enjoy food is what makes weight loss last. To match your supplement routine to your goals rather than guessing, the free Lily & Loaf lifestyle analysis takes just a couple of minutes.
The tools I lean on
If you are putting a GLP-1 routine together, this is the order I would do it in, free tools first:
- Track a fortnight of food in Cronometer so you can see your real protein and calories.
- Take the free Lily & Loaf lifestyle analysis to find the supplements actually worth buying.
- Start an Audible trial for something to listen to while you cook or walk.
- Keep HelloFresh on standby for the weeks cooking from scratch just is not happening.
A bit about me
I am Alan Spicer. I lost around seven stone on Mounjaro and filmed the whole thing, warts and all, on my YouTube channel. Protein-first, no-nonsense breakfasts like this were a real part of how I held onto muscle and kept the weight off.
This article shares my personal experience and general information only. It is not medical advice. Food and supplements support a balanced diet and healthy lifestyle and do not replace it or any treatment prescribed by your doctor. Speak to your GP or pharmacist before making changes, especially while on a GLP-1 medication.
Recipe adapted from the original Banana Chia Pancakes at Lily & Loaf.
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