PB&J Pancakes_7815

I am a day late with this post.  Frankly, I am a day late with most things.  It has been crazy insane the past couple of weeks and I didn’t even get a chance to train in over a week.

<sadface>

I’m just like …

There was an earthquake!  A terrible flood!  It wasn’t my faaaaaauuuuult!!!!!

via GIPHY

So I won’t bore you with tales of my adventures these past few weeks.  I’ll just tell you about this funky delicious protein packed and macro-friendly alternative to ordinary peanut butter that I discovered.  It’s made right here in Australia and it’s amazeballs.

It’s called The Nutty Whey and it comes in original, chocolate and caramel flavours.  I love it!  When I need to keep my fats in check for the day, it makes a delish alternative to regular PB without all the fat and a boost of extra protein.  It is also fabulous in baking (watch this space) and damn fine in pancakes.

The recipe that follows is one I made to have as a post training snack or as a dessert (or for those times when I’m not that hungry).  You can easily scale this up x 1.5 or x 2 for a brekky sized meal.  The additional whey powder is entirely optional and, if you are scaling up the recipe, it’s redundant so you can omit it altogether.

The amounts seem small in this recipe but it is a short stack of pancakes after all 😉

For non Aussies, I have included a substitution for The Nutty Whey so you can make them too.

Light, delicious, soft pancakes with great macros and a perfect option for those of you dieting or in comp prep etc.

Macros are included with the recipe.  I have added macros for the pancakes only.  You will need to account for the toppings of your choice.

Enjoy!

PB&J Pancakes_7819

PB&J Protein Pancakes

Yield: 2 pancakes

Serving Size: Serves 1 (2 pancakes)

Calories per serving: 168

Fat per serving: 2

Saturated fat per serving: 1

Carbs per serving: 14

Protein per serving: 24

Fiber per serving: 6

Sugar per serving: 4

Sodium per serving: 516

I love the combination of peanut butter and raspberries ... such a great classic! This recipe is simple and quick to make as a post workout treat or a low calorie breakfast (meal) when you're stuck on low macros. It is also a great size for a simple delicious pancake dessert!

You can scale this recipe up easily to make a full breakfast serve or even times one and a half for a less generous but still hearty breakfast.

The whey protein powder is entirely optional in this recipe, as The Nutty Whey already packs a protein punch alongside the egg whites and buttermilk. If scaling up the recipe, it becomes totally unnecessary.

I use the original The Nutty Whey but the Caramel or Chocolate flavours would also be great.

NB: The macros are for the pancakes only and do not include the toppings of your choice.

Ingredients

12 grams / 0.43 oz The Nutty Whey *

7 grams / 0.25 oz coconut flour

2 grams / 0.07 oz psyllium husk powder

7 grams / 0.25 oz whey protein powder (WPI/WPC)**

1.25 grams / 1/4 tsp bicarbonate of soda

pinch of sea salt

67 grams / 2.4 oz egg whites

15 grams / 1 Tbsp buttermilk

28 grams / 1 oz fresh or frozen raspberries

To Serve

Any combination of the following is great:

Raspberries

Greek Yoghurt

Peanut Butter or more The Nutty Whey

Maple Syrup or Honey

Instructions

Sift the dry ingredients together and place in a small bowl.

Add the egg whites and buttermilk and stir with a fork or whisk to combine.

Tear the raspberries so they are not in large pieces. This will make it easier to incorporate them into the pancake batter as they cook.

Heat your pan and use whatever fat you prefer for cooking, as required.

Ladle half the batter into the pan to make a medium to large pancake.

Top with half of the torn raspberries.

When cooked on the base, gently flip over to cook briefly on the other side.

Place on a warm serving plate and repeat.

Serve warm with suggested toppings!

Notes

*For those of you outside Australia, you can substitute The Nutty Whey with 8.4g / 0.3 oz roasted peanut flour and 3.6 grams / 0.13 oz whey protein powder. The Nutty Whey is sweetened so you may wish to sweeten the mix to taste.

**The additional whey protein powder in this recipe is entirely optional. When scaling up this recipe, I generally omit it as it is not required.

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