No maida, no sugar, 10 g protein: Celebrity nutritionist Luke Coutinho’s healthy pancake recipe for an energy-packed breakfast

We often fall into the trap of believing that delicious breakfast treats must be strictly reserved for cheat days. Most conventional morning options rely heavily on refined carbohydrates that send your blood sugar soaring, only to crash a few hours later, leaving you sluggish, unfocused, and reaching for extra coffee. However, transforming your morning routine doesn't mean sacrificing comfort foods for boring meals. In a recent post on X, celebrity nutritionist Luke Coutinho shared a wholesome, nutrient-dense breakfast alternative that proves you can enjoy a comforting morning classic while fueling your body with clean energy and high-quality protein.

High-protein pancakes: Ingredients required

Whole oats - ½ cup (ground into a fine flour)
Ripe banana - ½ (mashed)

1 egg or 3 tbsp thick curd for a vegetarian option)
Peanut butter - 1 tbsp or swap for almond butter or tahini)
Jaggery powder or date paste - 1 tsp (optional, for natural sweetness)
Sri Lankan cinnamon powder - a pinch
Ghee - ½ tsp (for greasing the pan)

High-protein pancakes: How to make

To prepare these wholesome high-protein pancakes, begin by grinding whole oats into a fine flour. Oats are naturally rich in beta-glucan, a type of soluble fibre that promotes sustained energy release, helping keep hunger at bay and supporting stable blood sugar levels. In a mixing bowl, mash a ripe banana until smooth. The banana adds natural sweetness to the batter while providing potassium and essential electrolytes that support muscle and heart function.

In the next step, whisk in one egg or curd for a vegetarian alternative along with a tablespoon of peanut butter. This combination significantly boosts the protein content, delivering around 10 g of high-quality protein and 30 g of complex carbohydrates per serving, making the pancakes a balanced and filling breakfast option. To enhance both flavour and nutrition, stir in a little jaggery along with a pinch of cinnamon. Besides adding warmth and sweetness, cinnamon may help support healthy blood sugar regulation and aid digestion.

After that, mix everything well until a smooth, thick batter is formed. Lightly grease a non-stick pan with a small amount of ghee before pouring in the batter. Cook the pancake over low heat until bubbles begin to appear on the surface. Flip it gently and continue cooking until both sides turn golden brown. Avoid pressing the pancake while it cooks, as this helps it remain naturally thick, soft and fluffy.


According to Luke Coutinho, the finished pancakes contain around 240 quality calories per serving and are made entirely from real, whole-food ingredients. Free from refined flour, added sugar and packaged mixes, they offer a nourishing breakfast that provides lasting energy without relying on processed ingredients.