High-Protein Peanut Flour Pancakes
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.
Featured Comment
“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! 🙂” – Aimee
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
we love these peanut butter protein pancakes because they’re…
- dairy-free
- gluten-free
- low-carb.
- And? They taste good.
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.
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!
3-Ingredient Peanut Flour 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
Nutrition information is automatically calculated, so should only be used as an approximation.
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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!
I’m over visiting from The Healthy Maven. I’ve never heard of peanut flour! I love learning about new ingredients. 🙂 These pancakes look deeeelicious!
Woohoo! Thanks for stopping, I love Davida!!!!!!! If you’re a peanut butter addict like me you should totally try peanut flour 😀
Wow, where have I been?! I didn’t even know you could buy peanut flour. So need to get me some of that. They look fantastic Lee.
😀 I always feel like I’m the last to know about stuff too! Try it!