These 3-Ingredient PB2 Pancakes are perfect for a delicious and healthy breakfast. If you are looking for a low carb pancakes recipe that still tastes amazing, this is it! All you need are bananas, peanut flour, and eggs! Make a batch of these healthy pancakes this week.
So. I have a secret. I didn’t actually use any peanut butter in this recipe. I USED PEANUT FLOUR!
I received a request from an FFF follower that asked us to create more recipes using peanut flour. I used to eat peanut flour all the time, but hadn’t thought about it in forever! Our cupboards are officially restocked and now we have these tasty 3-Ingredient PB2 Pancakes ready for you to eat.
I love peanut flour because it has a ton of protein and that peanut buttery taste you know and love, but is great if you are trying to eat less fat. Peanut flour AKA PB2 is essentially defatted peanut butter meaning that a lot of the fat is sucked out of the peanut butter, leaving a coconut flour-like peanut butter flour! In addition to the peanut flour request, we’ve also received many comments from people asking for a pancake recipe without milk. So, this one is for YOU, my dairy-free homies!
These healthy pancakes are actually…
- dairy-free
- gluten-free
- low-carb.
- And? They taste good. HOLY DAY.
With that said, I would like to preface that these pancakes are not your typical super fluffy pancakes, they are a bit thinner and SO DELISH. As you can tell by the title, there are only 3-ingredients involved and we decided not to use baking powder or baking soda to keep this list down to 3.
Peanut Flour and PB2 Fun Facts!
What is Peanut Flour?
Like I mentioned above, peanut flour is actually defatted peanut butter. The majority of the fat gets sucked out of peanut flour and leaves a peanut butter flour that tastes just like peanut butter, but has a very different texture (similar to coconut flour). Peanut flour is a great thing to add to baked goods, sauces, and smoothies.
Is peanut flour and pb2 the same thing?
Yes, PB2 is just a brand of peanut flour.
Is peanut flour healthier than peanut butter?
It’s all relative, people! It all depends on what your health and nutrition goals are. Some people want the healthier fat from all-natural natural peanut butter and some people are looking for the low carb and low-fat option of peanut flour. Please talk to an RD for specific health needs. Check out the nutrition information for peanut flour and peanut butter below.
Peanut Flour Nutritional Information
Per 2 tablespoon serving: 2 tablespoons, 45 Calories, 2g fat, 0 Cholesterol, 94mg Sodium, 5g Carbohydrate, 2g Fiber, 1g Sugar, 5g Protein
Peanut Butter
Per 2 tablespoon serving: 2 tablespoons, 190 Calories, 16g fat, 0 Cholesterol, 120mg sodium, 8g Carbohydrate, 2g Fiber, 3g Sugar, 7g Protein
Is peanut flour gluten-free?
Most peanut flours are gluten-free, however, make sure to check the label if you have a serious gluten allergy.
Is peanut flour safe for peanut allergy?
NO! If you have a peanut allergy, stay the heck away from peanut flour.
We hope you love these pancakes. We also have quite a few other pancake recipes on FFF that you can check out. Are you wondering how to make banana pancakes? Check out some of our favorite banana pancake recipes below!
Banana Pancake Recipes
- Best Healthy Pancakes on the Internet
- Paleo Pumpkin Pancakes
- Healthy Sweet Potato Power Pancakes
- Super Simple Whole Wheat Vegan Pancakes
- 3-Ingredient Almond Four Pancakes
Healthy Peanut Butter Flour Brands
- PB2 Peanut Flour
- NorCal Organic Peanut Flour
- Anthonys Organic Peanut Flour
- Tru-Nut Peanut Flour
- PB & Me Peanut Flour
- Naked PB Flour
3-Ingredient Peanut Butter Pancakes
Ingredients
- 1 medium banana mashed
- 2 large eggs
- 4 tablespoons peanut flour
PB2 Sauce (optional)
- 1 tablespoon peanut flour
- 1 tablespoon unsweetened almond milk
- 1/2 teaspoon maple syrup
Instructions
- First, 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). Add in 2 large eggs and whisk until completely combined.
- Add peanut flour the bowl and stir until combined and the batter is smooth.
- Heat a large skillet over low/medium heat and spray with coconut oil cooking spray.
- When coconut oil is fragrant, use a 1/4 cup measuring device to scoop the pancake batter into the skillet (the batter should be a little thinner than normal pancake batter).
- Let cook for about a minute or until the top of the pancake begins to bubble and carefully flip your pancake. Let the second side cook for an additional minute. Remove and place onto a plate. Repeat until batter is gone.
- To make the peanut flour sauce, place ingredients into a mason jar, cover and shake until combined. Pour over your pancakes and enjoy!
Tips & Notes
- Nutrition does not include peanut flour sauce.
Nutrition facts
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I am eating these while I m typing this. They are delicious and I only used 3 tbsp of PB2. That made them 2 points on my weight watchers program. They are delicious! Thanks for the recipe.
Made these for breakfast today, and had a couple of issues. When cooking the pancakes on my no stick griddle, they were browned before they were ready to be flipped. I have made other keto pancakes with bananas, eggs and pumpkin without this issue, so I’m not as what caused the difference. Secondly, I used Nuts’N More salted caramel peanut butter powder in the specified amount, but we could taste only the banana!
The banana had been frozen at a very ripe stage, so that may be why it overwhelmed the peanut flavor, but I don’t really know. Any ideas why the batter performed as it did? I did not add the water from the recipe since there was extra water in the banana from it being frozen.
can i store these in the fridge for a couple days? or even freezer?
How should the batter look? Thick or smooth?
I had doubts because I made banana pancakes before but those were rubbery and blend. These are so tasty and the peanut tastes very strong 🙂 Love it and will be making these post workouts now!
can you sub anything for the banana? like maybe applesauce?
Applesauce should work! Try this recipe for our grain-free applesauce pancakes — https://fitfoodiefinds.com/grain-free-applesauce-pancakes/
Delicious. One of my new breakfast go to’s. I made one batch and saved half for the next day. Served with blue berries. Tasted more like a crepe. Yum!
YAYAYA!! Glad you loved it!
These pancakes sound amazing–I love that they only have 3 ingredients! <3 That sauce sounds great too!
Yes! Let us know if you try them!
Wow! This is so amazing. Homemade coconut milk…trying to figure out how to make that stuff!
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!
Awesome substitutions. So glad it worked out!
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! 🙂
Homemade coconut milk…HUBBA HUBBA! I need to figure out how to make that stuff!
Oh man sooooo easy! Water + shredded coconut + high powered blender + fine mesh strainer or nut milk bag = coconut milk! Adjust the amount of water for desired consistency (heavy cream vs milk for cereal). Recipes abound on the internet but this one from Food Renegade is pretty simple http://www.foodrenegade.com/how-make-coconut-milk/
(hope it’s OK to link through here, I’m not affiliated with FR, just like the recipe)
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!
PB2 is the same as peanut flour!
I’m super late to the party, but I’m definitely including this in a LIfehack pancake round-up!! YUMMM
YAY!!! You are the bestest!
I love the addition of peanut flour and the sauce on this Lee!
http://youtube.com/addalittlefood
Can you use PB2 for this recipe? is that the same as peanut flour?
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.
-Bethany
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!
Would almond flour be an ok substitute for peanut flour?
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!
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.
Look at my web blog gluten free society
You will come across distinctive gluten-free
breakfast cereals and in addition common cereals which might be the natural way gluten-free while in the current market that include anything comprised of corn or rice, these
kinds of as cornflakes or puffed rice. Cook time: 10 minutes (or until meat is done) 1
pound ground beef, turkey or chicken Pinch of
sea salt. Many parents notice vast improvements when they adhere to gluten free diet plans.
Here is my webpage: dr peter osborne
Oh YUM! I need to pick up some peanut flour asap!