That said, I tend to go through phases with what I eat for breakfast and right now I’m in a tofu scramble and protein pancake phase. I do get cravings for oatmeal so that pops up too, but it’s been on the back burner lately.
I use protein powder in my usual protein pancake recipe but I was out of protein powder for a few weeks, which got me thinking about how to make a protein pancake without the powder.
I discovered 2 ingredient protein pancakes through Top with Cinnamon and decided to make my own version.
I can never stick with the two ingredient recipes — I always want to add something more. So yeah, my version has six ingredients. I added a little peanut flour (it’s full of protein and gives the pancakes a light peanut butter flavor) and cinnamon. I love cinnamon in the morning so I couldn’t leave it out!
Ingredients + Substitutions
egg whites – you can also use 2-3 large eggs instead of the egg whites if you prefer.
banana – 1 large banana (or 1 1/2 medium bananas), mashed.
peanut flour – I used the Protein Plus peanut flour, which adds about 8 grams of protein, but if you don’t have peanut flour you could use PB2 or 1 Tablespoon of peanut butter (or any nut or seed butter). I haven’t tried it, but I’m sure using almond flour or 1 scoop of protein powder would also work!
I like to serve these pancakes with banana slices, maple syrup and/or nut butter for drizzling, but feel free to use your favorite toppings! I always love fresh fruit paired with pancakes because it’s a light and refreshing side that goes great with a warm breakfast! You could also serve these with a breakfast meat for more protein, but these pancakes have plenty of protein on their own.
While I do like my protein pancakes made with protein powder, these pancakes taste just as good and still have 23 grams of protein!! The Protein Plus peanut flour adds about 8 grams! If you don’t have peanut flour, you should probably get some — it’s awesome in these pancakes and I use it all time for smoothies and light peanut sauce! You could also use 1 Tablespoon of peanut butter or almond butter. If you are allergic or just don’t like peanut butter/flour, I also think the recipe would work without the peanut flour. If you try it without the flour, let me know!
Protein Pancake Tips
Over the years, I’ve made so many protein pancakes and I’ve learned a few tips for making the perfect pancake every time.
Use non-stick spray and cook over a low heat. If you use medium to high heat, the outside of the pancake will heat too fast and burn before the center is set.
You’ll know the pancake is ready to flip when little bubbles appear across the pancake and you can easily get your spatula under the pancake.
I like using the batter to make 3-4 small pancakes for one serving instead of making one large pancake. They tend to cook faster, they’re easier to flip and it feels like you get more to eat! As a volume eater, this makes me happy!
These peanut flour pancakes are so easy to make and loaded with 23 grams of protein per serving! Just mix the peanut flour with a few simple ingredients and you’ll have fluffy, delicious pancakes.
1/2 cup egg whites
1 large banana (or 1 1/2 medium bananas), mashed
2 Tablespoons peanut flour or PB2
1/2 Tablespoon ground flaxseed
1/4 teaspoon baking powder
pinch of cinnamon
toppings: maple syrup, drippy natural peanut butter, banana slices (optional)
In a small bowl mix together the egg whites, peanut flour, flaxseed, baking powder and cinnamon.
Stir in the mashed banana.
Spray a medium sized pan with cooking spray and set heat to low-medium (I use the number 3 on my stove). The lower heat is the key to making sure the pancakes don’t burn.
Pour in about 1/4 of the pancake batter into pan at a time and cook until little bubbles form (about 5 minutes). Make sure the pancake is “set-up” enough before you flip or else you’ll end up with a scramble. Carefully flip the pancake over to the other side for another 1-2 minutes.
Cook each pancake until it’s done in the middle.
Place pancakes on a plate, top with toppings and enjoy!
Keywords: peanut flour pancakes
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