Banana and Rye Sourdough Pancakes Recipe

Pancakes are a beloved breakfast treat, but when made with sourdough and rye flour, they become something truly special. Combining the subtle tang of a rye sourdough starter with the natural sweetness of bananas, these pancakes are fluffy, flavourful, gut-friendly, and refined sugar-free, perfect for a nutritious start to your day. In this post, I’ll guide you through the full recipe, step by step, and share tips for perfect pancakes every time.

Why Sourdough Pancakes?

Sourdough is not just for bread! Using a sourdough starter in pancakes adds a delicate tang, depth of flavour, and an incredible texture that sets them apart from standard pancake recipes. Rye flour, meanwhile, adds a slightly nutty, earthy flavour that complements the sweetness of bananas beautifully.

Beyond flavour, sourdough fermentation improves digestibility and supports gut health. Many people find sourdough easier on the stomach than regular wheat batter, thanks to the natural fermentation process. Pairing it with bananas adds potassium, fibre, and natural sweetness—meaning there’s no need for refined sugar. These pancakes are both delicious and nourishing, making them a healthier choice without compromising on indulgence.

Ingredients

To make these banana and rye sourdough pancakes, you’ll need the following:

2 eggs (1 per person)
2 bananas (if bananas are large, add 1 egg)
70g sourdough starter (fed and active, rye flour-based)
130g white bread flour
80g rye flour
2 tsp baking powder
Oil or butter for frying

Optional toppings: Greek yoghurt, maple syrup, date syrup, chopped bananas, toasted nuts

About the Sourdough Starter

Your starter should be active and fed within the last 8–12 hours. For rye-based sourdough, I recommend a mix of rye flour and water in a 1:1 ratio by weight. Feed your starter the night before making pancakes to ensure it’s bubbly and full of life. A healthy starter ensures the pancakes rise beautifully, are light in texture, and are easier on digestion.

Step-by-Step Instructions

1. Feed Your Rye Sourdough Starter

Before you start, make sure your rye sourdough starter is active. Feed it by mixing equal parts rye flour and water into your starter, cover loosely, and let it sit at room temperature for 8–12 hours. By morning, it should be bubbly and fragrant.

2. Prepare the Batter

• Mash the bananas in a large mixing bowl using a fork or a potato masher.
• Add the eggs and sourdough starter to the mashed bananas and mix until smooth.
• Sift in the white bread flour, rye flour, and baking powder. Mix gently until just combined (don’t overmix).

3. Preheat Your Pan

Use a cast-iron or non-stick pan or griddle. Preheat over medium-high heat, then turn the heat down to medium-low to cook the pancakes evenly without burning.

4. Cook the Pancakes

• Pour ¼ cup of batter onto the pan for each pancake.
• Fry for about 2 minutes until bubbles form on the surface.
• Flip carefully and cook for another 2 minutes until golden brown.
• Transfer cooked pancakes to a plate and cover with a tea towel to keep warm.

5. Serve and Enjoy

Serve warm with your favourite toppings: Greek yoghurt, maple syrup, date syrup, sliced bananas, and toasted nuts. These toppings keep the meal naturally sweet, protein-rich, and refined sugar free.

Tips for Perfect Banana and Rye Sourdough Pancakes

1. Use Ripe Bananas
   The riper the bananas, the sweeter and more flavourful your pancakes will be. Their natural sugars make refined sugar unnecessary.
2. Don’t Overmix
   When combining the flours and baking powder with the wet ingredients, mix until just combined. Overmixing can make pancakes tough instead of fluffy.
3. Adjust the Heat
   Cooking pancakes at too high a temperature can burn the outside while leaving the inside undercooked. Medium-low heat ensures even cooking.
4. Keep Pancakes Warm
   If making a large batch, keep pancakes warm in a low oven (around 100°C / 210°F) on a baking tray. Cover loosely with foil to prevent them from drying out.
5. Experiment with Toppings
   These pancakes pair wonderfully with both sweet and savoury options. Try:

• Greek yoghurt and fresh berries
• Nut butters and chopped nuts
• Maple syrup or date syrup for natural sweetness

Why These Pancakes Are Different

Most traditional pancakes rely on refined flour and sugar. This recipe, however, celebrates slow fermentation, whole grains, and natural sweetness. That means:

• Gut-friendly digestion from sourdough fermentation
• Nutritional benefits from rye flour and bananas
• Refined sugar free sweetness from ripe bananas and natural syrups
• Better texture and rise from the active starter

The result? Pancakes that taste indulgent but keep your breakfast nourishing and balanced.

The Science Behind Sourdough Pancakes

Using sourdough in pancakes isn’t just a trend—it’s backed by science. During fermentation, lactic acid bacteria break down some of the starches and proteins in the flour, making the batter easier to digest and more nutrient-rich. The natural yeast provides leavening, creating fluffy pancakes without the need for processed raising agents alone.

Rye flour deepens the flavour profile with its earthy notes and added fibre, while bananas bring natural sweetness, vitamins, and potassium. Together, they create a wholesome balance that fuels your morning without a sugar crash.

Serving Ideas and Variations

You can adapt this recipe in several ways:

• Vegan option: Replace eggs with flax eggs (1 tbsp flaxseed + 3 tbsp water per egg).
• Extra spice: Add cinnamon, nutmeg, or vanilla extract for warmth and aroma.
• Chocolate lovers: Fold in dark chocolate chips or cacao nibs for a sweet, still mostly refined sugar free treat.
• Savoury version: Reduce banana, add herbs or cheese, and serve with smoked salmon or avocado.

Storage and Reheating

These pancakes are best fresh but store well:

• Fridge: Keep in an airtight container for 2–3 days.
• Freezer: Freeze individually and reheat straight from the freezer in a toaster or oven.

Why Homemade Pancakes Are Worth It

Making sourdough pancakes may seem like extra effort compared to a mix, but the rewards are worth it. You know exactly what’s in your food, avoid unnecessary refined sugars or additives, and nourish your body with wholesome, gut-friendly ingredients. Plus, tending a rye sourdough starter becomes a rewarding kitchen ritual all on its own.

Conclusion

Banana and rye sourdough pancakes combine the best of flavour, nutrition, and tradition. From feeding your starter to flipping golden pancakes, every step brings you closer to a breakfast that’s as satisfying as it is nourishing.

Fluffy, tangy, naturally sweet, and refined sugar free, these pancakes prove that comfort food can be both indulgent and gut-friendly. Whether you’re making them for a slow weekend brunch or a special morning treat, they’re a recipe worth keeping in your kitchen.