Mini Banana Nut Protein Cake

Thanks for the comments on my introducing solids post. The next one will also cover my fears as far as “eating habits.” I don’t want her to be a picky eater and I have so many other fears surrounding that so hopefully we can get a discussion going when I get that post out. I know many of you couldn’t be less interested in that stuff…wish I could do a separate page but have no idea how. On the other hand I have lots of amazing mommy’s that read my blog too and value all the feedback.I learn so much from you all πŸ™‚


Hope you all are well.

So, it’s no secret that I barely have time for me anymore. I may still spend most of my free time up and down the aisles of Whole Foods between clients…but by the time I get home I have limited time to prep my meals. I’ve been choosing things that are quick and easy to make. Luckily, Ella naps at around 2pm every day…which is usually my lunch time. I do my breakfast before work, then a mid-morning shake n’ go Vega smoothie, or some nuts…then I usually do a salad of sorts.

Also…something has happened that I thought I was in the clear on<–I’ve become ravenous. Many of you said it happens while nursing. It hasn’t been the case with me. But as Ella grows and eats more…apparently my body wants me to do the same.

Last week I was low on grocery’s. And time. I was starving. I literally ate a bowl of chopped organic cherry tomatoes with microgreens, spinach and the tiny bit of leftover pumpkin cheese sauce I had in the fridge for lunch. Appetizing, huh? It actually wasn’t bad or I’m just weird πŸ˜‰

Well, bad or not…it wasn’t enough. I was still hungry and craving something more sweet and comfort-like. I had a good workout…and needed to re-fuel. 6 cherry tomatoes and a handful of spinach and microgreens wasn’t doing the job.

I had 1 1/2 ripe bananas, oatmeal, and some nuts….I was starving so wanted to make something QUICK. I know microwaving foods is not the healthiest…but I’m a mom, and if I can make healthier versions of food and need to use the micro every now and then, hopefully, it won’t kill me πŸ˜‰

I used a large ramekin I have…it’s a little bigger than the standard sized ramekin.

You could probably use 2 small regular sized ones [filled half way] and just keep an eye on the time; or use a large mug/mini bowl.


Vegan Banana Nut Protein Cake

Β© The Fitness Dish

The gooey individual sizedΒ  mini-cake will satisfy your tummy during breakfast, post-workout or a mid-afternoon pick me up! I use blackstrap molasses for it’s many health benefits including the iron content;and some protein to sustain your hunger!

Yield: 1

Prep/Cook Time: 5 minutes


3 Tablespoons oat flour (GF oat flour [see note] or whole wheat pastry flour also works)

1 Tablespoon vanilla protein powder (of choice)

1 Tablespoon organic unsweetened apple sauce (or 1 T solid coconut oil, melted)

1 Tablespoon almond milk [or dairy-free milk of choice]

1/2 Tablespoon hemp seeds (optional)

1/2 Tablespoon black-strap molasses [or omit and add a few more drops of stevia]

1 teaspoon vanilla extract (I use alcohol-free)

2-3 drops alcohol-free liquid stevia

1/8 teaspoon baking powder

1/8 teaspoon baking soda

1/8 teaspoon salt

1 flax egg [(see note)-or one large egg]

few dashes of cinnamon

1 large handful of chopped walnuts

1 medium ripe banana [half mashed, half sliced]

1 handful of vegan mini-chocolate chips (optional)


To make oat flour grind up oatmeal in a food processor until it’s a flour-like consistency.To make flax egg take 1 Tablespoon ground flax seeds and 3 Tablespoons of warm water and mix together.

Combine all the dry ingredients [excluding chocolate chips and walnuts] and stir in ramekin. Add wet ingredients into a small bolw and mix. Fold the wet ingredients into the dry ingredients. Fold in walnuts and chocolate chips and slice up the other half of the banana and fold it in. Microwave on high for 2 minutes [my microwave took two but depending on what you use and your microwave the cooking time may vary.] Enjoy!


Enjoy πŸ™‚

Question…what do you make when you have no grocery’s in the house from pantry items?

Fall premiers<—–what’s your favorites?

“Up All Night” was cute but I am foaming at the mouth for Dexter to start!

Oh..and I have Gossip Girl taping. SO excited πŸ˜€


Share on
Previous Post Next Post

You may also like


  • Reply Kaitlin @4loveofcarrots

    YUMMM these look amazing!! I love nothing more then banana and chocolate chips together! I will be making this asap

    September 26, 2011 at 9:12 pm
    • Reply laury

      it’s so easy!

      September 26, 2011 at 10:58 pm
  • Reply Pure2raw twins

    this looks perfect!!!

    nothing beats banana and chocolate chips together

    September 26, 2011 at 10:11 pm
    • Reply laury

      I agree! Well, maybe PB and chocolate chips πŸ˜‰

      September 26, 2011 at 10:58 pm
  • Reply Jennifer (The Gourmetour)

    YUM banana nut pancakes are my favorite, so I can’t wait to try this out!

    September 26, 2011 at 10:16 pm
    • Reply laury

      I love buckwheat banana pancakes!

      September 26, 2011 at 10:59 pm
  • Reply Leashieloo

    Hey now, that looks reallyyy good. I keep seeing these protein cakes floating around and have yet to try one. Must remedy this situation.

    September 27, 2011 at 7:53 am
  • Reply Angela @ Eat Spin Run Repeat

    Looks awesome Laury! I was baking this weekend (and I rarely bake!!) as well and I’ve almost perfected a recipe. So pumped to share it next week! I’ve done many of those meals like you described – it’s funny what you’ll eat when you’re desperate! πŸ™‚

    September 27, 2011 at 8:09 am
  • Reply Kat

    omg this looks amazing!! I haven’t baked in a really long time, and this sounds so darn delicious. I just may have to whip these up with my old bananas sitting on the counter!

    September 27, 2011 at 9:21 am
    • Reply laury

      you need to bake…you’re so good at it πŸ™‚

      September 27, 2011 at 7:15 pm
  • Reply Jenny (Fit Girl Foodie)

    Wow what a fabulous recipe! It looks amazing, I love anything with banana and walnuts πŸ˜€

    September 27, 2011 at 10:14 am
    • Reply laury

      me too!

      September 27, 2011 at 7:15 pm
  • Reply maria @ a life to bragg about

    YUMM! This looks absolutely amazing! And easy! I’m not much of a baker and I’m sure when this kid comes I’ll need more recipes like this, thanks for sharing πŸ™‚

    September 27, 2011 at 11:41 am
    • Reply laury

      Oh you have no idea how much quick recipes will come in handy πŸ˜‰

      September 27, 2011 at 4:56 pm
  • Reply Julie (A Case of the Runs)

    Looks yummy! I use a bowl to make my micro-cakes… seems to work well enough.

    September 27, 2011 at 11:59 am
  • Reply Lisa

    That looks yummy!
    I tend to eat nut butter straight out of the jar when I’m hungry and have nothing much to eat. It is filling—but usually I still want food after that too!
    I’m not much into tv…but I was excited for new Parenthood and Grey’s Anatomy episodes!

    September 27, 2011 at 4:38 pm
    • Reply laury

      Oh I’ve done that plenty of times..and’s never enough!

      September 27, 2011 at 7:15 pm
  • Reply Katie

    this looks so delicious! I’m definitely going to try it for breakfast or a snack soon!

    would you recommend hemp protein powder over other kinds? I was using whey for awhile but it really upset my stomach and I have been trying to figure out what kind I should buy instead…

    September 27, 2011 at 10:15 pm
    • Reply laury

      Hey Katie. I would definitely recommend hemp protein powder. A lot of people do brown rice protein [or pea], but I can’t stand the taste. Hemp is the highest form on plant protein and you can get it pretty cheap on Swanson Health Products website. My favorite plant protein is VEGA, but it can be pricey.

      A lot of people seem to be bothered by whey…I switched from it years ago.

      September 27, 2011 at 10:53 pm
  • Reply Reebook InTouch Heart Rate Monitor GIVEAWAY!

    […] me…I’m planning on some cake for breakfast in the […]

    October 10, 2011 at 7:45 am
  • Reply Chocolate Cherry Energy Cake

    […] me a little energy and satisfy my hunger pains. Something a little sweet too. I played with the banana-nut cake recipe by swapping out the flour and a few other ingredients but found I had to add twice the milk […]

    March 5, 2012 at 10:15 pm
  • Leave a Reply