Gut-Friendly High-Fiber Pancakes for Kids (Just 5 Ingredients)

If your kid isn’t getting enough fiber but loves pancakes, you’re already halfway there.

For many parents, breakfast is the easiest place to gently support digestion without introducing new foods or starting a battle at the table. Pancakes are familiar, comforting, and easy to customize. 

These gut-friendly high-fiber pancakes for kids are a simple upgrade. They’re soft, naturally sweet, quick to make, and easy for little bellies to tolerate, making them a great option for picky eaters of all ages.

Why store-bought pancakes fall short

There’s nothing “wrong” with boxed pancakes. They’re convenient, and kids love them. But from a gut-health perspective, most options:

• Are made with refined grains that contain very little fiber

• Rely on added sugars for flavor

• Don’t provide ingredients that support healthy gut bacteria

For kids who struggle with irregular digestion or low fiber intake, these breakfasts don’t offer much help - even when eaten regularly.

What makes a pancake “gut-friendly” for kids?

A gut-friendly pancake doesn’t need to be complicated. For kids, it simply means:

• Gentle fiber, not large doses all at once

• Ingredients that are easy to digest

• Familiar flavors and textures

• Something they’ll actually eat consistently

Fiber works best when it’s part of a daily routine, not when kids get a lot one day and none the next. That’s why simple recipes like this one can make such a difference.

Who These Pancakes Are Best For

These gut-friendly banana pancakes are a good fit for:

• Picky eaters who resist high-fiber foods

• Toddlers and young kids who prefer soft, familiar textures

• Families looking for gentle, daily fiber support

• Parents who want to improve breakfast nutrition without changing what their kid already eats

Recipe: Gut-Friendly Banana Pancakes

These kid-friendly banana pancakes are made with just four simple ingredients. They’re dairy-free, grain-free, gluten-free, naturally sweetened, and easy for toddlers and older kids alike.

Ingredients

Serves: 1-2 kids
Makes: 6 mini pancakes

• 1 medium ripe banana (best with brown spots)

• 2 eggs

• 2 tablespoons flour*

• 1 tablespoon milk of choice

• 1 to 2 scoops or stick packs of Growing Up Prebiotics

 *While this recipe works with many flours, coconut or oat flour would be great options. They both naturally contain fiber and pair well with the prebiotics in this recipe to help nourish the gut. 

Instructions

1. In a medium bowl, mash the banana until mostly smooth. Some chunks are fine! The riper the banana, the better - brown spots help with sweetness and texture.

2. Crack the eggs into the bowl and whisk with a fork until well combined. It’s okay if there are still some small banana lumps.

3. Add the flour and milk, then mix until combined. The batter should resemble traditional pancake batter.

• If it’s too thick, add more milk one teaspoon at a time until it reaches the right consistency.

4. Add in Growing Up Prebiotics. It mixes easily into the batter and won’t change the taste or texture.

5. Lightly coat a nonstick pan or griddle with butter, coconut oil, or olive oil. Heat over medium.

6. Once hot, add 1 heaping tablespoon of batter per pancake. Cook for 2–3 minutes, until the pancakes puff slightly, turn golden underneath, and small bubbles form along the edges.

7. Flip and cook until golden on the other side.

• If pancakes brown too quickly, lower the heat to medium-low.

8. Wipe the skillet clean, re-oil, and repeat with remaining batter.

Serve plain or topped with nut butter or yogurt. Always cut pancakes into age-appropriate sizes for toddlers.

How much fiber do these pancakes provide?

Coconut or oat flour is naturally rich in fiber, and bananas contribute a small amount as well. While exact fiber content will vary based on portion size and ingredients, these pancakes can meaningfully contribute to a kid’s daily fiber intake, especially when eaten regularly.

Adding Growing Up Prebiotics provides an additional source of gentle, soluble prebiotic fiber that feeds beneficial gut bacteria over time.

Tips for picky eaters

• Keep the texture soft: Lower heat prevents over-browning and dryness.

• Stick to familiar flavors: Banana alone is often enough—no need to add extras.

• Serve with favorites: Nut butter, yogurt, or applesauce can help with acceptance.

• Mini pancakes work best: Smaller sizes feel less intimidating for young kids.

Can kids eat these pancakes every day?

Yes. These pancakes can be part of a regular breakfast rotation.

That said, kids’ eating habits are rarely consistent day to day. Some mornings they’ll eat everything, and other days almost nothing. That’s normal. 

Many families focus on offering fiber through food first, while others choose to add a gentle prebiotic to help support consistency when meals don’t go as planned.

A note on adding prebiotics to recipes

If you’re looking for an easy way to boost fiber without changing taste or texture, Growing Up Prebiotics can be mixed directly into pancake batter, smoothies, yogurt, or oatmeal. It’s designed to be gentle, tasteless, and easy to use as part of everyday routines—especially for picky eaters.