Super sleepy banana oat pancakes

These banana pancakes are not only a delicious treat, but also contain nutrients that can help your baby sleep better at night.

About this Recipe

By: Iva, baby sleep coach 

If you’re a parent looking to help your toddler sleep better, incorporating sleep-promoting foods into their bedtime routine can be a helpful strategy. Some foods are rich in nutrients or compounds that can help promote relaxation and regulate sleep, such as bananas, oats, and milk.

Nutrients found in these foods may have sleep-promoting effects. Bananas, for example, contain tryptophan and magnesium, which have been linked to improved sleep quality. Oats are high in fiber, which can help regulate blood sugar levels and reduce the likelihood of sleep disturbances due to hunger. Milk contains tryptophan, an amino acid that helps the body produce melatonin, the hormone that regulates the sleep-wake cycle.

Banana pancakes - a healthy bedtime snack for babies made with bananas and served with sliced bananas on top.

You could also consider adding other melatonin-rich foods to your toddler’s diet, such as kiwis or tart cherries or any foods from this list. However, it’s important to check with your paediatrician or healthcare provider before introducing new foods to make sure that they’re safe for your child and that they’re an appropriate addition to their diet.

By incorporating these nutritious foods into your toddler’s bedtime routine, you may be able to help promote relaxation and better sleep. Gradually introducing new foods in small amounts can help ensure that your child tolerates them well. Overall, incorporating sleep-promoting foods into your toddler’s diet may be a helpful strategy for promoting better sleep.

Ingredients and Instructions:

  • 1 ripe banana
  • 1/2 cup rolled oats – blend into flour
  • 1/2 cup milk (dairy or non-dairy)
  • 1 egg
  • 1 tsp baking powder
  • 1/4 tsp ground cinnamon
  • 1/4 tsp vanilla extract
  • Coconut oil or cooking spray for the pan
  • In a blender (can use mixing bowl), combine the banana, rolled oats blended into a flour, milk, egg, baking powder, cinnamon, and vanilla extract. Blend well until a smooth batter forms. Add handful of spinach for an extra boost.
  • Heat a non-stick pan over medium heat and add a little coconut oil or cooking spray to coat the bottom.
  • Using a 1/4 cup measuring cup, pour the batter onto the pan and cook until the edges start to dry out and the surface starts to bubble, about 2-3 minutes.
  • Flip the pancake and cook for another 1-2 minutes until golden brown.
  • Repeat with the remaining batter, adding more coconut oil or cooking spray as needed.
  • Serve the pancakes warm or cold with your toddler’s favourite toppings, such as sliced bananas, kiwis, cherries and other sleepy topping – list of all sleepy foods is here.
Toddler eating a banana pancake bedtime snack to help with sleep
Toddler asleep after eating banana and oats pancakes bedtime snack