• Written by Rich McNabb • Proofread & Edited by Claude AI
After a morning surf I'm starving, and most cafe breakfasts are off the menu thanks to my allergies. This banana protein pancake recipe is gluten-free and dairy-free, solving the issue of what I can and can't eat.
Driving back from a morning surf, I’m starving and already thinking about breakfast. American diners have the right idea, a photo next to every dish so you know exactly what you’re signing up for, and the portions are oversized enough to set you up for the entire day. I normally hand it over to Ali to place my order.
She worked as a waitress back in Canada, and the waitstaff have a much easier time with her accent than mine. Plus she’s a great negotiator when you need to start making substitutions.
Most places in New Zealand don’t have picture menus, so it turns into a game of scanning for icons and acronyms instead. GF? Yes. DF? Yes. Both at once? Jackpot. A bit of decoding and deciphering when allergies are part of the equation, not unlike the minimally designed app MPI relies on to get jet-lagged travellers through customs fast.
Breakfast is my favourite meal of the day, that’s where my mindset is as I’m drying my board and packing up my gear. I’m already taking stock of what’s in the fridge, what’s in the fruit bowl, and a quick call home to find out what I need to pick up on the way back.
One session I checked Dawn Patrol, the surf tracking app on my watch, once I was back on dry land, and discovered I’d burned a full day’s worth of calories in just three hours. That kind of deficit puts you into world-is-your-oyster mode, the same behavioural design trick loyalty apps use on purpose, free rein to eat whatever you want.
For me that’s usually pancakes, waffles, or baked chicken, depending on the day.
No worries, you can skip the story and jump straight to the banana protein pancakes recipe.
Only needs three ingredients: banana, egg and protein powder, the kind of restraint that’s its own little design challenge. They also Matrix-dodge the whole GF/DF debacle. Based on a CityFitness protein pancake recipe they posted to Instagram, I’ve adapted it with just one substitute so they’re gluten-free and dairy-free too, without sacrificing the taste where most recipes miss the mark.
Protein pancakes have about as much marketing appeal as bran muffins, some salesperson trying to disguise an average tasting treat as something you might actually enjoy.
Not on my watch, Satan. On your way.
I went in with low expectations and nothing to lose, so figured I’d give it a crack. There’s only so many protein shakes you can drink before you start looking elsewhere for inspiration, and flavoured protein turns out to be a great one to bake with.
Per serving:
Double the batch, they’re a solid way to refuel after a workout, or just breakfast on a lazy morning. Trading whey protein powder for a dairy-free one can leave things tasting like plain tofu if you’re not careful, for me, chocolate flavour is the perfect counter-attack against that. Fresh fruit, a drizzle of honey, a good filtered coffee alongside, small additions that add up to make a real difference.
Step 1: Mash the banana
Mash the banana in a medium mixing bowl until smooth.
Step 2: Mix
Add the egg and protein powder, then stir until fully combined.
Step 3: Cook
Pour the batter onto a greased frying pan using a quarter cup measure.
Step 4: Flip
Flip each pancake once bubbles start forming on the surface.
Step 5: Finish
Remove from the pan once golden brown.
Step 6: Serve
Top with whatever’s in the fruit bowl and in season.
Most protein powders are whey based, dairy by nature, made from what’s left over after cheese making. That rules out dairy-free before gluten even comes to the negotiating table. Whey itself doesn’t naturally contain gluten, though flavoured protein blends and shared manufacturing lines often introduce it anyway.
Pea protein addresses both concerns from the outset. No dairy foundation, no wheat sneaking in through the flavouring, and none of the culinary combover other brands lean on to disguise the chalky taste of their protein.
There’s a specific kind of hunger that shows up after a long surf or a long day. You’re starving and seeking something that doesn’t require complex math or an extensive list of ingredients.
Blueberries, kiwifruit and banana all work well as toppings, whatever’s ripe and sitting on the bench usually wins. Bacon, ice cream, almonds, whatever you can imagine is up for grabs. The smell of pancakes cooking, coffee brewing and music playing throughout the house is a great way to start the day on a chill weekend with nothing planned.
This is the first of a few gluten-free and dairy-free recipes I’ve written about. Next up is a dairy-free and gluten-free waffle recipe, fun to make, with one of the 50 most iconic albums playing in the background.
