These Easy Sheet Pan Red Lentil Protein Pancakes are a simple, blender-only breakfast that delivers steady energy, high fiber, and naturally occurring protein - without protein powder, refined flour, or added oil. Instead of standing at the stove flipping pancakes, the batter bakes hands-off in glass containers or a sheet pan, making this ideal for weekly meal prep.
The texture lands somewhere between a fluffy pancake and a soft breakfast bake: lightly sweet, tender, and easy to slice and reheat. One batch makes 3-4 servings.
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👩🏽⚕️ Nutritionist's Note
Why these pancakes are even better for you:
- Red lentils add fiber, iron, and slow-digesting carbs for blood sugar stability
- Banana and dates provide natural sweetness and moisture
- Baking eliminates flipping and saves time, and eliminates the need for oil
- Glass containers make portioning and storage easy
This is a great option if you want a breakfast that actually keeps you full and travels well.
Jump to:
- 👩🏽⚕️ Nutritionist's Note
- 👩🏼🌾 Ingredients & Health Benefits
- 🍌 Substitutions
- 📝 How to Make Baked Red Lentil Blended Pancakes
- ✔️ Storage, Meal Prep, and Reheating Tips
- 🥣 More Lentil Breakfast Recipes
- 🙋🏽♀️ Recipe FAQs
- 👩🏽🍳 Made this recipe?
- 🍽️ More Red Lentil Recipes
- ⚖️ Convert the Recipe to Metric (g & mL)
- Red Lentil Sheet Pan Pancakes Recipe
- 🛍️ Shop Recipe Cookware and Ingredients
- 💬 Comments
👩🏼🌾 Ingredients & Health Benefits
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
- Red lentils: Red lentils form the protein-rich base of the batter. When soaked and blended, they create structure, moisture, and a surprisingly neutral flavor.
- Rolled oats: Oats provide body and help the pancakes hold together while keeping the crumb tender rather than dense. They also contribute additional fiber for satiety.
- Banana: Banana acts as a natural sweetener, binder, and moisture source. It helps create a fluffy interior without added oil or refined sugar.
- Nondairy milk: Adds moisture and helps the batter blend smoothly. Any neutral plant milk works, but I prefer using a higher-protein option like soy, hemp, or pea milk to boost satiety and overall protein.
- Baking powder: Provides lift so the pancakes bake up light instead of dense.
- Apple cider vinegar A small amount of acid activates the baking powder and improves tenderness. You will not taste it.
- Ceylon cinnamon: Ceylon is milder, slightly sweeter, and safer for everyday use.
- Vanilla extract: Enhances sweetness and balances the lentil flavor.
- Dates: Dates boost natural sweetness and add moisture and minerals without refined sugar.
See the printable recipe card below for quantities.
Optional Toppings:
Optional toppings let you customize flavor and texture without changing the base recipe. Fruit adds natural sweetness and moisture, nuts or seeds add crunch and staying power, and a small sprinkle of dark chocolate can make these feel more indulgent while still keeping them balanced. Add toppings directly to the batter before baking.
🍌 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Banana: Unsweetened applesauce (¾ cup per banana) mixed with one tablespoon of nut butter or tahini. Mashed pear or pumpkin puree also work, though sweetness may vary.
- Milk: Use any milk in this recipe. Unsweetened or sweetened plant milks (soy, hemp, pea, almond, oat), or dairy milk all work well. (I used unsweetened soy milk.)
- Apple cider vinegar: Lemon juice or white vinegar.
- Oats: Use high-protein rolled oats to increase protein, or certified gluten-free rolled oats if needed.
- Cinnamon: Pumpkin spice, cardamom, or omit entirely for a more neutral base.
- Medjool dates: Maple syrup or date syrup (3 tablespoons), or additional ripe banana for less sweetness intensity.
📝 How to Make Baked Red Lentil Blended Pancakes
The complete recipe with exact amounts is below. These additional tips will help you get the best results.
- Soak the red lentils in enough boiling water to fully cover them and allow room to expand. Check halfway through soaking and top off with more hot water if the level drops below the lentils. Do not soak longer than 30 minutes or the lentils can become overly soft and affect texture.
- Use a high-speed blender to fully break down the lentils and oats for a smooth, fluffy crumb. Pit the dates before blending to protect your blender.
- If the batter feels too thick after blending, add plant milk 1 tablespoon at a time until the batter is just pourable, not stiff or paste-like.
- When transferring batter to containers or a sheet pan, aim for a depth of no more than about 1½ inches for even baking. Sheet pan versions will bake faster than deeper glass containers, so begin checking earlier.
- Space toppings out rather than piling them in one spot so the surface cooks evenly.
- Check doneness by inserting a toothpick into the center - it should come out mostly clean and the center should feel firm and spring back to the touch.
- If you plan to remove the pancakes from glass containers, lightly oil the dish before baking. After cooling slightly, run a spatula along the edges and they will release easily for clean slicing.
- These slice well and can easily be cut into snack-size squares for a healthy treat or afternoon snack.
Once cooled, these protein pancakes are great topped with unsweetened Greek-style plant yogurt and nut butter or tahini, though they are also delicious plain.
✔️ Storage, Meal Prep, and Reheating Tips
These simple steps help preserve freshness and flavor:
- Refrigerator: Store banana red lentil pancakes in an airtight container in the refrigerator for up to 5 days. Allow them to cool completely before covering to prevent condensation and sogginess.
- Freezer: Slice into portions and freeze in a single layer before transferring to a freezer-safe container or bag. Freeze for up to 2 months. This works well for grab-and-go breakfasts or snacks.
- Meal Prep: These pancakes hold their texture well for several days and are easy to portion for the week. Store individual slices or squares in glass containers for quick breakfasts or afternoon snacks.
- Reheating: Microwave for 30-60 seconds until warmed through, or reheat in a toaster oven or air fryer for a lightly crisp edge. Frozen portions can be reheated directly from frozen with a slightly longer warm time.
🥣 More Lentil Breakfast Recipes
Try my Savory Protein Porridge for steady energy and appetite control. It's a creamy, filling breakfast made with oats and red lentils that's high in protein and fiber.
This Breakfast Lentils Vegan Porridge combines red lentils and oats for a creamy, protein-rich base that's naturally low in phytates when soaked and cooked.
These Anti-inflammatory, High-Protein Savory Oats are packed with fiber and antioxidants.
My Natural Protein Smoothie is loaded with whole-food ingredients that provide a satisfying boost of protein, fiber, and antioxidants
🙋🏽♀️ Recipe FAQs
This batter works well in a waffle iron. Lightly grease the iron, cook until deeply golden and crisp on the outside, and allow the waffles to fully set before removing. You may need to slightly thicken the batter by reducing the plant milk by 1-2 tablespoons so the waffles hold their structure.
You can substitute oat flour 1:1 by volume. Because oat flour absorbs liquid faster than rolled oats, you may need to add an extra 1-3 tablespoons of plant milk to keep the batter pourable.
You can grind dried lentils or split peas into flour, but this recipe is designed for soaked whole lentils rather than lentil flour. Flour behaves differently in hydration and structure and may produce a denser, less tender result unless the liquid ratios are adjusted.
Yes. Red lentils are commonly sold as red split lentils (hulled and split) and red whole lentils (often labeled masoor). Split red lentils cook and blend faster and are ideal for this recipe. Whole red lentils may require longer soaking and blending.
👩🏽🍳 Made this recipe?
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Red Lentil Sheet Pan Pancakes Recipe
Ingredients
- 1 cup split red lentils
- 1 cup rolled oats or high protein rolled oats (see notes)
- 1 large banana
- 1 ¼ cups unsweetened nondairy milk plus 1 to 2 tablespoons more as needed
- 1 tablespoon baking powder
- 1 teaspoon apple cider vinegar
- 1 teaspoon Ceylon cinnamon
- 1 teaspoon vanilla extract
- 3 large Medjool dates see notes
Optional Toppings
- Berries
- Chopped apple
- Slivered almonds or crushed peanuts
- Hemp hearts
- Dark chocolate chips
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EQUIPMENT
- 3 glass storage containers approximately 8×6.5x3 inches, or 2 quarter sheets (9×13 inches) nonstick rimmed sheet pans
Instructions
- Soak lentils: Bring a few cups of water to a boil in a kettle or small saucepan. Place the uncooked split red lentils in a heatproof bowl and pour the hot water over them, fully covering the lentils since they will expand. Soak for 30 minutes, and no longer. If the water level drops below the lentils, top off with more hot water. Drain using a fine-mesh sieve, rinse under running water, and drain well.
- Blend: Add drained soaked lentils, oats, banana, milk, baking powder, apple cider vinegar, cinnamon, vanilla, and pitted dates to a high-speed blender. Blend until completely smooth.
- Transfer batter: Pour the batter into three baking dishes so it is about 1½ inches deep, or 1 (10×15 inch or 9×13 inch) nonstick rimmed sheet pan. Tap gently to level.
- Add toppings: Sprinkle fruit and toppings directly on top, if using.
- Bake at 350°F until the center is fully set and a toothpick comes out clean - about 35-40 minutes at this depth. Tent loosely if the top browns too quickly.
- Serving: Allow to cool completely, then cover and store in the refrigerator for up to 5 days, or enjoy immediately while warm. You can also use a spatula to remove the pancakes from the glassware. Serve with unsweetened plant-based yogurt to boost protein and and drizzle of nut or tahini for heart-healthy fats.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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Lisa B says
I was so excited to try this recipe and it tasted scrumptious with blueberries! My only issue was getting it out of the glass. It really stuck even after I greased it per instructions. I think I might try a silicone mould next time or some greaseproof paper. Definitely a keeper though 🙏🏼❤️
Nisha Melvani, RDN says
Hi. So happy you enjoyed it so much. I used a metal spatula and it worked. A silicone mat or parchment paper will work too.
Bobby says
Hi Nisha. Can these be made as muffins, instead? Any suggestions on recipe modifications to do this? Thanks.
Nisha Melvani, RDN says
Yes, absolutely. No modifications except the cooking time.
Marte Era Romero Cuevas says
Increibleeeee
Nisha Melvani, RDN says
Thank you! So glad you enjoyed it.
Melanie Schmidt says
Looking forward to playing with this. Baked for 35 mins ans still a tad mushy in center. Currently one more for longer. Looking forward to trying to toast reheat them. Was concerned I'd taste the lentil but very good.
Nisha Melvani, RDN says
Did you use a sheet pan or smaller glass dishes? The smaller dishes work best.
Darlene says
Hi Nisha. I made these and found them to be quite tasty. I baked them in glass containers. I found the texture to be quite dense, not really fluffy, but they still tasted good. The pancake did release from the pan when it cooled, but the pan was really hard to get clean. Do you think lining the pan with parchment paper would work with this recipe? I can see me taking these as a healthy snack when I go cycling. Thanks!
Nisha Melvani, RDN says
Hi. So glad you enjoyed these pancakes. Parchment paper will work well. To get them fluffier, add baking powder and apple cider vinegar to the blender last, blend briefly, and pour into the pan immediately while the batter is actively bubbling.
Katie says
I found these quite dense as well. I might play around with using oat flour instead to see if that improves the texture. Otherwise the flavor is really nice!
Nisha Melvani, RDN says
Hi. There is a texture tip in the recipe notes.
Mary Ellen says
Hi. Can I swap the oats for buckwheat?
Thank you so much
Nisha Melvani, RDN says
I have not tested this as yet! Let me know if you do.
Jackie says
I can't believe how easy and delicious this recipe is. Thank you
Nisha Melvani, RDN says
So glad you enjoyed them so much. Thank you for leaving a comment. I appreciate it.
Leanne says
Nisha, these seem very high in calories - is that measurement per serve? Thanks 🙃
Nisha Melvani, RDN says
Hi. You need enough food to meet critical nutrient needs, and your body handles fuel best earlier in the day — which is why a more substantial breakfast supports steadier energy and nourishment.
Samantha says
This recipe should NOT work and yet is super duper does! I love it! Yum. I'm curious to see if my teens like these later today...Hmmm, I shall not tell them lentils are involved haha
Nisha Melvani, RDN says
Awww so glad you enjoyed them! Yes, it really works! My teens enjoyed them! Agreed, do not tell them about the lentils:)
Karina says
Can apple sauce be substituted for banana ?
Nisha Melvani, RDN says
Yes!
Vânia says
Hello Nisha, is really necessary use the baking powder and the apple cider vinager?
Nisha Melvani, RDN says
You do not have to add the ACV but it gets them more fluffy!
Susan says
I made this recipe today and loved it! I used a 10 x 15 sheet pan but will try a smaller dish next time because it turned out a little thin. It is subtly sweet, which I like. I sprinkled frozen mixed berries on top before I baked it and can’t wait to have it this week. I am amazed that these are made with red lentils and look forward to other variations.
Nisha Melvani, RDN says
So glad you enjoyed these sheet pan pancakes. Thank you for sharing your tips!
Andrea says
what do you think of adding pb fit? would need more liquid i assume. would like a peanut butter version with sugar free chocolate chips.
Nisha Melvani, RDN says
Yes, you can certainly add some but increase the nondairy milk so the batter os just pourable.
Sarah says
Hi can we use any milk in this recipe? Would regular cow milk work in place of non-dairy?
Nisha Melvani, RDN says
Yes. Any milk will work.
Bluejeanne says
Question about topping with the hemp... that's added after baking yes..?
Nisha Melvani, RDN says
Either way works!
Dana says
This was a great recipe. I used green lentils because that’s what I had, and it turned out very good. I added pumpkin seeds, blueberries, and chopped pistachios then put almond butter and honey on top when I served it. I like how customizable this recipe is!
Nisha Melvani, RDN says
Yours sounds fantastic. Thank you for sharing.
Jeanne says
These were great! Followed recipe exactly other than whole milk v plant based. I love the natural protein over protein powder. Will make again! Nisha, does the protein figure assume high protein oats or normal rolled oats? Thanks!
Nisha Melvani, RDN says
Hi. So glad you enjoyed these pancakes. The recipe assumes the higher protein oats. Thank you.
Jill Russell says
Is the nutrition info per serving and recipe for 3 servings?
Nisha Melvani, RDN says
Per serving, but this is a large serving. Very satisfying.
Linda says
Strangely enough, this is absolutely good! How could I have imagined that mixing red lentils oats, dates and banana would end up in such a nourishing breakfast? Well this is it! You nailed it, Nisha, and I am absolutely a new fan for this great dish!
Nisha Melvani, RDN says
Thank you so much for taking the time to leave a review. I am so glad you enjoyed these lentil pancakes as much as I am!
Chrysalis H says
Hi! Can I just soak red lentils overnight instead? This would be easier for me. Please advise!
Nisha Melvani, RDN says
No. 30 minutes. Longer will not work.
Theresa says
I had low expectations for this, but high hopes, and I was not disappointed. I only made a fourth of it just in case but next time I will definitely make the full recipe so I have more. I opted to put Dairy free dark chocolate chunks on mine and it’s a delicious dessert! I also decided not to heat the whole oven up and to use the bake option on my air fryer since I was just making a single serving. It definitely browned on the top too fast so I put foil on it after about 15 minutes, but then it slid off towards the end so it browned even more. Cooked for 30 minutes and I’m eating it fresh out of the oven. Thx!!
Nisha Melvani, RDN says
So glad you gave them a try and are now sold! I really love them and was amazed by the great texture. I have been enjoying them all week. Thank you for leaving a comment.
Amy Reed says
I made this today with the intention of having it for breakfast this week. It is an interesting consistency; it isn't bread-like. It is really more like a very dense bread pudding. Maybe it is because I used a single glass dish for it, but the dish was the same depth. Either way. I loaded it up with blueberries, bananas, and almond slices before baking, and it will be my to-go breakfast for the next couple days. It is definitely dense and has enough protein and fiber, so I am sure it will be enough to hold me till lunch.
Nisha Melvani, RDN says
Dividing it into smaller bakes gives the best texture. Glad you enjoyed it though. Thanks.
CCA says
Looking forward to trying these! What dishes are you baking in? I used your link, but not certain which
ones to order. Thank you!
Nisha Melvani, RDN says
Here are the exact ones I used. https://amzn.to/49hNcz4 Just choose something similar to keep the pancake height at around 1.5 inches high.
Jill Russell says
The link for the baking dishes has two sizes. Did you use the smaller 12oz size or the bigger 34 oz size ?
Nisha Melvani, RDN says
The larger ones.
Ashley says
So perfect for meal prep and for getting moving in the morning with one less thing to worry about!
Nisha Melvani, RDN says
So glad you enjoyed these pancakes. Thank you.