Plantain Protein Pancakes |

Plantain Protein Pancakes (Gluten-Free)

Plantain Protein Pancakes are a great way to get some more good carbs into your post-workout recovery window.

Plantain Protein Pancakes |

Why Are Carbs Needed for Post-Workout Recovery?

Adding carbs and protein to your routine after you workout is key for good recovery.

Carbs like the kind found in plantains will help you replenish your glycogen stores. And protein gives your body a source of amino acids for muscle protein synthesis, a key step in muscle recovery.

If you’re training frequently and with intensity, include a post-workout meal so your performance doesn’t take a hit. As a good rule of thumb, aim for a 2:1 ratio of carbs to protein.

How To Make Plantain Pancakes

These Plantain Protein Pancakes are paleo and gluten-free, and they come together in just minutes.

If you’re tired of sweet potatoes as your go-to source of post-workout carbs, considering switching things up and trying plantains. They’re like the starchier cousins of bananas, but unlike bananas, plantains need to be cooked before being eaten.

Look for plantains that are yellow but not black. If the plantains are green, they aren’t ripe enough for this recipe.

Try to plan ahead when making these Plantain Protein Pancakes because plantains may take several days to ripen.

Should You Add Protein to Pancakes?

I recommend adding protein powder to these pancakes. The eggs do add some protein, but protein powder will help bump that up.

If you’re wondering how to choose a protein powder, go for something that contains five ingredients or less. From there, select a type of protein that works well with your body.

For example, if you can’t tolerate whey protein, add something like egg white protein powder or even a plant-based variety. There’s no sense in picking a protein that gives you bubble guts or makes you bloated.

Click here for my favorite clean protein powder.

Plantain Protein Pancakes |

Plantain Protein Pancakes (Paleo, Gluten-Free)

Course: Breakfast
Cuisine: Dairy-Free, Gluten-Free, Grain-Free, Nut-Free
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Calories: 416 kcal
Plantain Protein Pancakes are a packed with healthy carbs and protein important for post-workout they're paleo & gluten-free!



  • 2 plantains ripe, peeled
  • 2 eggs
  • 1 tbsp coconut flour
  • Pinch sea salt
  • 1-2 tbsp coconut oil
  • 1 scoop protein powder optional


  1. Peel the plantains and cut them into large chunks. Load all the ingredients into a food processor. Run the processor until all the ingredients are smooth and a batter has formed.
  2. Heat a large skillet over medium-low heat. Add about 1 heaping teaspoon of coconut oil or your fat of choice to the pan and let it melt.
  3. Form pancakes using about 2 tablespoons of batter. Cook approximately 3 minutes on each side or until each side is golden brown. Repeat until all the batter is gone.
  4. Serve with fresh berries and a side of eggs and bacon for a complete breakfast.

Recipe Notes

Click here for the protein powder I use and recommend.

Nutrition Facts
Plantain Protein Pancakes (Paleo, Gluten-Free)
Amount Per Serving
Calories 416 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 8g40%
Cholesterol 166mg55%
Sodium 126mg5%
Potassium 1123mg32%
Carbohydrates 62g21%
Fiber 6g24%
Sugar 28g31%
Protein 15g30%
Vitamin A 2630IU53%
Vitamin C 37.5mg45%
Calcium 105mg11%
Iron 3.1mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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Plantain Protein Pancakes are a packed with healthy carbs and protein important for post-workout they're paleo & gluten-free! |

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7 Responses

  1. This is very similar to a traditional Ghanaian dish called Tatale–the main difference being Tatale doesn’t add protein powder and does add a dash of spice. I’m not sure of the name of the local pepper, used for spice, in Ghana but a generous pinch of ground cayenne does the trick.

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Hi, I'm Steph Gaudreau, bs, ma, cissn!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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