High Fiber Pancakes with Buckwheat Flour

Most pancakes taste amazing but leave you hungry an hour later. Not these.

These high fiber buckwheat pancakes are light, nutty, naturally gluten-free, and packed with 11 grams of fiber per serving. And you only need three ingredients to make them.

Close-up of high fiber pancakes stacked with syrup drizzle and berries on top.

You're taking a ripe banana, buckwheat flour, and a splash of almond milk-and turning them into a stack of pancakes that actually keep you full.

Why You'll Love This Recipe

Only 3 ingredients and ready in 15 minutes
High in fiber with 11 grams per serving
Gluten-free, dairy-free, and egg-free
Kid-friendly with natural sweetness from banana
Easy to customize with toppings

Ingredients You Need

1 ripe banana (the spottier, the better)
½ cup buckwheat flour (whole grain recommended)
¾ cup almond milk (or oat, dairy, or soy milk)

That's it. No sugar, no oil, no eggs. Just wholesome ingredients.

Flat lay of ingredients for high fiber pancakes including bananas, blueberries, flour, and whisk.

Step-By-Step Instructions

1. Mash the Banana

Mash the banana with a fork until smooth. This adds sweetness and helps bind the pancakes.

2. Mix in Flour and Milk

Add buckwheat flour and milk. Stir until combined. The batter will look darker than traditional pancake batter.

3. Let It Rest

Let the mixture sit for 2-3 minutes so the flour can absorb liquid.

4. Cook on Skillet

Heat a non-stick skillet over medium heat and grease lightly. Pour small circles of batter. Cook for 1-2 minutes per side, flipping gently.

5. Stack and Serve

Repeat until all the batter is used. Serve warm with toppings of your choice.

two high fiber pancakes cooking in a skillet with bananas and blueberries nearby.

Best High-Fiber Toppings

Raspberries: 4 grams fiber per half cup
Pear slices: 2.2 grams fiber per half cup
Blueberries: 1.8 grams fiber per half cup
Almond butter: 1.6 grams fiber per tablespoon
Strawberries: 1.4 grams fiber per half cup
Chia jam: 1.5 grams fiber per 2 tablespoons

Nutrition Per Serving (without toppings)

Calories: 214
Fiber: 11g
Protein: 5g
Carbs: 45g
Potassium: 10% DV
Vitamin E: 20% DV

Pair with Greek yogurt, scrambled eggs, or chicken sausage for extra protein.

Tips for Success

Flip gently since there is no egg or gluten to hold them together
Use medium heat so they cook through without burning
Grease the pan between each batch to prevent sticking
Make smaller pancakes for easier flipping

Stack of high fiber pancakes topped with fresh raspberries and blueberries, drizzled with syrup.

FAQ

Can I make these ahead of time?

Yes. Store in the fridge up to 3 days or freeze up to 2 months. Reheat in a toaster or skillet.

Why did my pancakes fall apart?

They are more delicate than regular pancakes. Make them smaller and flip gently.

Can I add protein powder?

Yes. Add a scoop of protein powder and a little extra milk if the batter becomes too thick.

Do they taste like regular pancakes?

They are nuttier and denser than white flour pancakes. The banana adds natural sweetness to balance the flavor.