How To Prepare Peanut Butter Protein Pancakes | Without Protein Powder

How To Prepare Peanut Butter Protein Pancakes | Without Protein Powder

These peanut butter protein pancakes are as nutritious as a cup of oatmeal in pancake form, yet they’re created without protein powder! Instead, organic rolled oats, peanut butter, egg whites, cinnamon, baking powder, and banana are used to make them.

They’re what I term “performance” pancakes because they’re high in energy and make an excellent pre-or post-workout meal. On the other hand, my kids adore them, so they’re perfect for meal prep as well.

How To Make Peanut Butter Protein Pancakes Recipe

I’m a holistic health and weight loss coach, and I am kicking off this New Year by making one of my favorite Goto breakfast recipes.

It is a peanut butter protein pancake made with oatmeal, egg whites, banana, cinnamon, peanut butter, and baking soda.

This is essentially a bowl of oatmeal cooked into a pancake. So it’s very delicious, very nutritious, and could not be any easier to make. Now, I love this recipe so much that you can easily scale it up or down depending on how many people you want to feed. It’s really versatile.

You can play around with the Sterns depending on what you like. And it’s a really hearty pancake that does excellent as a leftover. So it’s perfect for meal prep. And if you stick around to the end of the video, I’m going to show you three ways. I love to top them throughout the week because I like to make this one big pancake.

I usually make them one at a time, right in my neutral bullet, because it’s a little bit easier to work with, easier to clean up than pulling out a big blender, especially when you’re doing something that’s just a single serving.

Peanut Butter Protein Pancakes Ingredients

The ingredients below are used to prepare Peanut Butter Protein Pancakes.

  • 1/3 cup organic rolled oats 1/2 cup egg whites
  • a quarter teaspoon of baking powder
  • 1 tablespoon peanut butter (natural)
  • a half teaspoon of cinnamon
  • a quartered and sliced banana

Instructions

  1. In a blender, combine the oats, baking powder, egg whites, peanut butter, 1/4 banana, and cinnamon until you have a batter.
  2. Heat a non-stick pan over medium heat, coated with cooking spray. Fill the pan halfway with pancake batter (the batter may be a little runny around the edges, so gently pull the liquid edges towards the center of the pancake).
  3. Stir in the remaining sliced banana (or whatever else you like!).
  4. Flip the pancakes once they have firmed up and set up (about two minutes), and cook for another minute or until cooked through. Enjoy!

Notes

  1. I like to use egg whites in this recipe since they add a lot of protein while also keeping the pancakes light and fluffy.
  2. If you want, you may replace them with two whole eggs or two flax or chia eggs for a plant-based option.
  3. The banana adds sweetness to this dish. Add a couple of teaspoons of maple syrup to the batter if you want to add a little more sweetness.

Peanut Butter Protein Pancakes Nutrition

Serving: 1recipe | Calories: 316kcal | Carbohydrates: 37g | Protein: 21g | Fat: 10g | Saturated Fat: 2g | Sodium: 278mg | Potassium: 712mg | Fiber: 6g | Sugar: 10g | Vitamin C: 5mg | Calcium: 70mg | Iron: 1mg

Peanut Butter Protein Pancakes Step by Step (Procedures)

Step 1

And so I’ll make one, get it in the pan and then get the next one started and create a bit of an assembly line for myself. So to make one pancake, here’s what you’ll need. One-third cup of organic rolled oats and half a cup of liquid egg whites would be equivalent to four egg whites. You could also sub in two eggs.

Or, if you are vegan or don’t eat eggs, you could sub in two Chia eggs or two flax eggs here. Both of those work really well in a recipe like this.

Then one tablespoon of all-natural peanut butter. And honestly, you could do any nut or seed butter that you love or that you have on hand, a quarter teaspoon of baking powder. This is going to make our pancake nice and fluffy.

Step 2

Then I have a quarter of a banana. I love this because I love the banana flavor, and B helps to sweeten the pancakes a little bit without adding any additional sweeteners.

Of course, if you don’t want to do banana, you can easily swap in one or two teaspoons of Maple syrup here or even a little bit of liquid stevia. And then finally, half a teaspoon of cinnamon. Then I’m just going to pop on my lid and blend it up.

You just want everything to mix up really well until you have something that looks like a traditional pancake batter like I have here. You’ll see that? It’s nice and portable. It’s a perfect consistency. So over at the stove, I have an eight-inch non-stick skillet that I’m going to heat over medium-low heat.

You want to keep the heat pretty low. And I’m going to grease the pan with just a little bit of coconut oil. You could also do a little bit of butter if you prefer. I recommend that you don’t use cooking spray on your non-stick pans because you’re going to ruin the finish on the pans. And the life of the pan is going to be a lot shorter.

Step 3

Now, one more side note. If you’ve got an eight-inch skillet, use it because it makes the perfect size pancake. So if you’re doing what I’m doing and going for one big fat pancake, the coconut oil is melted, the pan is warmed up.

I will pour the batter into the pan set my timer for two minutes. And now is when I add my stirrings, I’m adding another quarter of chopped-up banana because I’m going for that peanut butter banana flavor.

But you could do literally anything you love. You could do blueberries apples. My kids love chocolate chips. You could do an additional sprinkle of nuts. Use what you have; use what you love.

Once the two minutes are up, you’re going to see that the edges of the pancake are starting to set up, and little tiny bubbles start to form over the top of the pancake. That’s how you know it’s ready to slip.

So you want to get your spatula underneath. You got to kind of go in there with confidence. Don’t hesitate, don’t overthink it.

Step 4

Just get under there and flip it over. Then set the timer for one more minute, and you will have a perfectly cooked, nice, fat, fluffy peanut butter protein pancake stuffed with whatever fillings you choose. But just look at this. I have to show you. See how all of the banana bits cooked right into the pancake-like this.

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They taste like little warm bites of banana bread. It is so delicious. So if you do like bananas, I highly recommend this. Now, what I really love about this meal is that it’s well balanced and I find it keeps me really satisfied for hours.

And again, it’s delicious like a pancake, but it has the nutritional profile of a bowl of oatmeal. So ultimately, you’ve got these really good quality carbohydrates. It has a lot of protein, over 20 grams of protein, which is a lot for a pancake, and some good, healthy fats.

So whether you are going to the gym or you’re just looking to start your day off on the right foot, this is an easy, delicious, nutritious breakfast to turn to. Now, if I was using this recipe as a Head Start ingredient and meal prepping them on the weekend, I usually like to make five pancakes and let them cool completely. Then I pop them right into an airtight container as I have here.

Step 5

I’ll actually link this one in the description box below because the pancakes fit in it perfectly. And so I just layer pancake, a little piece of parchment paper, pancake, a little bit of parchment paper, and keep going to all five are in there, pop on the lid, and this will stay in the fridge happily for five to six days.

If you want to go the long haul, you could also pop it in the freezer, which will last for months. Now, as promised, I want to show you three ways I love to enjoy this pancake. The first one is simply topping it with some plain Greek yogurt, a few extra slices of banana, a little bit of extra cinnamon, and then a big handful of walnuts or pecans right over the top.

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So delicious, so nutritious, and truly a rib sticker. This one will stay with you for hours. The second way I like to make this, which is actually my husband’s preferred favorite, is to make a little bit of peanut butter icing.

So I take that plain Greek yogurt again, and I mix in some PB fit, a dehydrated peanut butter powder. It’s basically peanut butter with a lot less fat.

And so you mix the powder into the Greek yogurt, and it makes like this icing that tastes like peanut butter. You spread it right over the top, and then we add a few cacao nibs over the top. So you got like that chocolate peanut butter thing going sometimes.

I’ll do it with actual chocolate chips if my kids want this. If you’re looking for something a little bit sweeter, if you’ve got a few berries on hand, those would be lovely over the top as well.

Conclusions

And then the third way I like to make it is I just take like really bright tart fresh fruit that I have in the house. So, for instance, right now, I’ve got some green apples, some gooseberries, and some fresh blueberries.

And I just chopped them up and put a big old sprinkle of that right over the top of the pancake. It just balances it out really well. Then, if you want to round it out, you just drizzle a little bit of Maple syrup over the top.

All three of these toppings are absolutely delicious. And it’s just the tip of the iceberg. There are so many roads to travel, and I am so eager to hear how you think you will enjoy your peanut butter protein pancakes.