Protein-Rich Lupin & Banana Pancakes with Berry-Seed Compote
The Recipe
Protein-Rich Lupin & Banana Pancakes with Berry-Seed Compote
Serves: 2 (makes 6 pancakes)
Free from: gluten (if using oat or rice flour), refined sugar
Ingredients
For the pancakes
½ cup (75 g) brown rice flour or oat flour
¼ cup (60 g) lupin beans, drained & rinsed
1 medium ripe banana
1 egg
½ cup (120 ml) unsweetened almond milk (plus more if needed)
½ tsp baking powder
Pinch of sea salt
½ tsp cinnamon (optional)
Coconut or olive oil for cooking
For the berry-seed compote
1 cup (150 g) frozen mixed berries
1–2 tsp maple syrup or honey (optional)
1½ tbsp milled mixed seeds (flax, chia, pumpkin, sunflower - added after cooking)
Method
1. Make the batter
Blend the lupin beans, banana, egg, almond milk (and vanilla, if using) until smooth.
Add the flour, baking powder, salt and cinnamon.
Blend or whisk again until the batter is thick, smooth and pours slowly off a spoon.
Adjust consistency with a splash more almond milk if needed.
2. Cook the pancakes
Warm a non-stick pan over medium-low heat and lightly grease.
Pour around ¼ cup of batter per pancake.
Cook 2–3 minutes per side, or until golden and set.
Keep warm while finishing the batch (makes about 6).
3. Make the compote
Heat the frozen berries in a small saucepan over medium heat until soft and juicy (5–7 minutes).
Remove from heat.
Once slightly cooled, stir in the milled seeds and sweetener if using.
(Adding the seeds post-cooking preserves their delicate fats and nutrients.)
4. Assemble
Stack your pancakes, spoon the warm compote over the top, and enjoy immediately.
Nutritional Notes
These pancakes are a little powerhouse:
Lupin beans add high-quality protein, prebiotic fibre and minerals.
Banana brings potassium and natural sweetness.
Oat or rice flour gives slow-burning carbs and a fluffy texture.
Milled seeds increase omega-3s, zinc, magnesium and lignans - and pairing them with berries helps with vitamin C absorption.
Approx per serving:
327 kcal | 20.6 g protein | 12.8 g fibre
Why I Love This Breakfast
I’ve been focusing on boosting protein and fibre at breakfast, especially during the luteal phase, when hunger naturally rises and your body benefits from more stabilising foods. These pancakes tick every box: grounding, nourishing, energising, and genuinely satisfying.
And honestly, swapping processed proteins for whole-food ingredients, like lupin beans, just feels better in every way.
Pancakes for breakfast? Always.
Protein-rich pancakes that keep you balanced, focused and steady? Even better.
Breakfast is one of the easiest meals to under-fuel, especially for women. Most of us grew up with cereal, fruit, or something light and quick, and we never questioned why we spent our mornings feeling tired, hungry again within an hour, or battling foggy thinking.
As a nutrition student, I’m learning just how much of a difference protein and fibre at breakfast make - for blood sugar balance, focus, hormone support, and energy that actually lasts. And truly, there’s no need to lean on processed powders when whole foods can do such a beautiful job.
Enter these lupin & banana pancakes: soft, golden, subtly sweet, and packing around 20 grams of protein and over a third of your daily fibre per serving.
Their secret? A special little ingredient: lupin beans.
Lupins are naturally high in protein, rich in prebiotic fibre, low in carbs, and incredibly nutrient-dense. Paired with banana for natural sweetness and a warm berry-seed compote for omega-3s and antioxidants, these are breakfast pancakes that genuinely keep you going until lunch.
A perfect nourishing weekend treat or a midweek moment of calm.
