High-Protein Peanut Flour Pancakes

dfDairy-FreegfGluten-FreevVegetarian

By Linley Hanson

4.50 from 4 votes

Published 5/9/2024

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These High Protein Peanut Flour Pancakes are perfect for a delicious and healthy breakfast. If you are looking for a low-carb pancake 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.

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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 who asked us to create more recipes using peanut flour and I got excited because this is a product I used to eat ALL THE TIME back when I started this website in 2010. I love peanut flour because it has a ton of protein and that peanut buttery taste you know and love, but it is great if you are trying to eat less fat.

What is peanut flour?

Peanut flour (commonly called PB2 or PBFit) 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! What better to make with peanut flour than pancakes.

Peanut flour vs. peanut butter

• Peanut Flour: 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

What do I need to make these high-protein peanut flour pancakes?

• Banana: Adding banana to your pancake batter gives it a fruity twist and helps create a thick batter. Plus, peanut butter and banana is the ULTIMATE combo. Make sure you use ripe bananas as they’re sweeter and easier to mash!
• Eggs: These act as the binder to hold the batter together and add a boost of protein.
• Peanut flour: This provides the structure for the pancakes. It’s basically peanut butter without the fat. What you’re left with is the protein from the peanut butter in a flour-like texture. This gives the pancakes a peanut butter flavor, a boost of protein, and thickens the batter!
• Peanut sauce: We make this delish peanut butter sauce to pour all over the pancakes! It’s totally optional, but it’s SO good on these homemade protein pancakes. We used peanut flour, unsweetened almond milk, and pure maple syrup.

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.

Add-In Ideas

Absolutely! You can play around with spices like cinnamon and nutmeg, add your favorite protein powder (check out our guide to the best protein powder), or toss in some chopped nuts! Adding some chocolate chips would also be BOMB. 

Topping Ideas

If you’re not feeling the peanut flour sauce (no judgment here), you can totally add any of your favorite toppings to these pancakes. Some tasty options would be spreading almond butter on top, keeping it simple with a drizzle of maple syrup, or drizzling melted chocolate on top! 

Can I swap the almond milk for coconut milk in the peanut sauce?

Yes! A coconut milk-peanut butter combo would be DELISH. 

Can I make a double batch of the recipe?

Totally! Just double or even TRIPLE the ingredients so you can have these bad boys on hand whenever you’re craving some peanut butter protein pancakes!

Storage and Reheating

storing

To store the pancakes, place each pancake layered with parchment paper in between each one in an airtight container for up to 5 days. After 5 days, we recommend freezing them for up to 3 months. 

reheating

These are so easy to reheat! Just pop them in the microwave for around 45-60 seconds.

How should I serve this protein pancake recipe?

• Solo: These pancakes can absolutely be eaten on their own, as they have plenty of protein to keep you full!
• Eggs: Eggs are a classic pairing for pancakes! If you love meal prepping, you’ll love these perfect hard boiled eggs, cheesy sous vide egg bites, or this Denver omelet bake! Got a bit of time in the morning? Whip up some plain old baked eggs or over easy eggs!
• Bacon: Pancakes and bacon is the perfect breakfast combo. Whip up some microwave bacon or make bacon in the oven for a quick breakfast. 
• Protein coffee: In a rush and don’t have time to make eggs and bacon? No worries. Try our cold brew coffee drink for an easy pick-me-up to pair with your pancakes!

4.50 from 4 votes

3-Ingredient Peanut Flour Pancakes

This incredibly easy recipe requires just 3 ingredients to whip up healthy peanut butter pancakes. Mashed banana, peanut flour, and eggs combine to create fluffy, protein-packed pancakes that are low-carb, gluten-free, and make the perfect easy breakfast.

By: Linley Hanson

Prep: 15 minutes mins

Cook: 15 minutes mins

Total: 30 minutes mins

Servings: 1

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Ingredients 

1x2x3x

• ▢ 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

Calories: 304 kcal, Carbohydrates: 35 g, Protein: 22 g, Fat: 10 g, Fiber: 6 g, Sugar: 17 g

Nutrition information is automatically calculated, so should only be used as an approximation.

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