3-Ingredient Peanut Butter Pancakes


I have a secret.

I didn’t actually use any peanut butter in this recipe.  

Make these peanut butter pancakes with just 3-ingredients. They're low fat and high protein because they call for peanut flour, not peanut butter!I USED PEANUT FLOUR!

I got a reader request to make more recipes using peanut flour. I used to eat peanut flour all the time and then I ran out and kind of forgot about it…But I am fully restocked! I love peanut flour because it has tons of protein and that peanut buttery taste you know and love…but less calories and fat! Here is the brand I use.

For 1/4 cup of peanut flour it is 110 calories, 4g fat, 8g carb, and 16g protein. HAWT DIZAM! 

So the three ingredients I used are eggs, mashed banana, and peanut flour! Easy peasy. On top I mixed some peanut flour with almond milk to make my infamous peanut flour sauce.

3 Ingredient Peanut Butter Pancakes made with eggs, mashed banana, and peanut flour!

3 Ingredient Peanut Butter Pancakes made with eggs, mashed banana, and peanut flour!

You’d never even know these are grain free and dairy free!  Pancakes without flour…it’s possible! 

3 Ingredient Peanut Butter Pancakes made with eggs, mashed banana, and peanut flour!

3 Ingredient Peanut Butter Pancakes made with eggs, mashed banana, and peanut flour!  

5 from 1 reviews
3-Ingredient Peanut Butter Pancakes
Cook time
Total time
Nutrition (For just the pancakes, not the sauce): 281 Calories | 30 carbs | 10g fat | 17g protein | 16g sugar
  • -1 small-medium banana, mashed
  • -2 eggs, large
  • -2 tablespoons peanut flour + 1 tablespoon peanut flour (for the sauce)
  • ~1.5 tablespoons almond milk (for the sauce)
  1. Begin by spraying a nonstick pan with nonstick cooking spray or coconut oil and turning burner to low/medium heat. Next, in a medium size bowl, mash your banana until it is smooth (you are more than welcome to do this entire process in a food processor). Next, add in 2 large eggs and whisk until completely combined. Finally, add in 2 tablespoons of peanut flour and whisk until combined and the batter is smooth. Spoon about 2 tablespoons of pancake onto the stove top (the batter should be a little thinner than normal pancake batter). Let cook for about a minute or so, and then carefully flip. Let the second side cook for an additional minute. *Note: these pancakes will be small. To make the peanut flour sauce, mix together about a tablespoon of peanut flour with about 1.5 tablespoons of almond milk. You should get a thick saucy consistency. Pour on top of pancakes and eat!

3-Ingredient Banana Pancakes (a very close relative!)


I have loads of other delicious pancake recipes. Check em out: 

Cornbread Chocolate Chip Pancakes


Blackberry Banana Pancakes


Blueberry Protein Pancakes


Applesauce Skillet Pancake Cake


What’s your all time favorite pancake recipe?

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  1. says

    I’m kind of going through this phase right now where I’m obsessed with pancakes. I mean…if it was possible, I’d eat them for breakfast, lunch and dinner! 😉 I’m definitely looking forward to adding these to the rotation. They look amazing!

  2. says

    I’m not joking when I tell you that I had a DREAM about pancakes last night! But I have been on a kick lately, so maybe I need MORE pancakes in my life. 😉

  3. Michelle says

    What do you recommend as a substitution for bananas in recipes?? They seem to be in most pancake and smoothie recipes. I’m allergic :-(

  4. says

    As peanut butter is my favorite food, these are definitely like made for me. The one thing I don’t love about peanut flour is the fact that it does lose the fat aspect, but I would still utilize it in something like this but just add fat in a different way! YumO

  5. says

    Pancakes are a great way to sneak in nutrition if anyone has young kids! When my kids were toddlers, I’d put anything in a pancake and they’d eat it – broccoli, asparagus, meat, etc. I wish I’d had this recipe then. My kids are fantastic eaters now at 4 and 6 and I give pancakes some of the credit :)

    • says

      MEAT IN PANCAKES. Now we’re talking! The kids will never know….mwahaha. Wait, I don’t have kids. But when I do…I’m totally sneaking good stuff in their food 😀

  6. says

    Oh. MY. GOD. I am so into this! You are reading my frikken’ mind. I was JUST thinking about the tub of peanut flour I have and want to use! DONE, done, DONE. I love a simple pancake recipe and never thought to add peanut flour!

    • says

      Hmmm I am not sure that would work. I haven’t worked much with flax egg…but I think the normal egg is really what makes these pancakes. Try it and let me know!!

      • Emily says

        I think that the real egg must be the secret. I am trying to salvage this batch I made with flax by allowing it lots of extra time on the griddle… So far I’ve actally made 1 (count them, one) pancake that turned out to be a pancake, but was still slimy in the middle… I am going to fiddle with the recipe and see what I come up with!

        I love the idea and the batter is pretty yummy, perhaps I will switch off the stove, stir in some berries and call it breakfast!

        • Shannon says

          We used eggbeaters, but the pancakes still came out very slimy in the middle. Our dogs loved them, though! :) I also discovered that, for me, there is such a thing as too much banana flavor. I would definitely recommend these only for those who love bananas. Though the peanut smell is strong, the flavor of the bananas was extremely overwhelming.

    • says

      That is a really good question. I am not sure there is an easy way because essentially peanut flour is defatted peanuts. I want to say they suck some of the fat out of the peanuts in order to get to it to be flour like. You could ask Sir Google! Or- order from Amazon!

  7. says

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  8. says

    4) One cup of Campbell harvest light soup of a roasted chicken with Italian herbs is also a nice example of a healthy snack list.

    Finally, you will find that it is not appropriate for you to order oatmeal when you are out in a restaurant because you will never know if it is pure or
    not. Fortunately for me, I already know what to look for and how to prepare gluten free foods.

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    • says

      I don’t see why not. The only thing is that peanut flour is defatted peanuts ground into a flour so it’s much more flour like because there is less fat..where as almond flour is ground almonds. BUT- they are both a solid, so it should work!

  9. beth says

    looks delicious! what a great idea to use the peanut flour.

    do you think that unsweetened apple sauce might work as a substitute for the bananas? While I like pretty much every kind of food/flavor that is out there, the one thing that i hate hate hate hate HATE is bananas… the smell alone makes me nauseous.

    99% of it is mental. :-) But even if it’s not able to be tasted, I’m not sure I could force myself to take a bite knowing that it’s in there.


    • says

      hat is a really good question. These pancakes are very banana-ey…so yes if you don’t like bananas, I wouldn’t suggest this recipe 😀 Totally give it a try and report back!

  10. Kathy Anderson says

    I just got around to making my own oat flour and plan to use PB2 in pancakes tonight! Whoa… peanut flour…hm…haven’t heard of it it til today!! Sounds yummy!

  11. Aimee says

    Thank you for introducing me to the world of peanut flour!! I have PB2 but have always been frustrated by the added ingredients so I don’t use it much. I ordered peanut flour online before I even finished reading this recipe and just made the pancakes this morning – excellent! Very nice mild peanut flavor. For the sauce I used homemade coconut milk and added about a teaspoon or two of maple syrup. Heaven. Thanks again! :)

  12. says

    I have made this recipe every morning for a week straight. It’s so quick and so delicious! I replaced one of the eggs with egg whites, which lowers the fat substantially ( 5 g lower) and the calories (45 lower). Still just as delicious!


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