Peanut Butter Oat Pancakes: Gluten Free Protein Pancakes – No Banana

Published on: 12/30/2023
picture of pancakes with strawberries and banana's on top

Are you looking for an easy, fast and delicious way to pack more protein into your breakfast?


Starting your day off with a high protein, high fibre breakfast can fuel your brain and body, helping you stay focused and preventing swings in energy and mood. 

If you’re like many of the nutrition clients I’ve coached, you probably immediately think “eggs” when you hear high protein breakfast. Although I am pro eggs, I know that you can’t eat them EVERY. SINGLE. DAY.

Enter Peanut Butter Oat Pancakes. As a busy ADHD mom and runner, I love that these offer something for everyone in our family. My kids get a solid breakfast before school and I have an easy pre or post run meal that I can take on the go.

Let’s take a look at why these pancakes are different from other protein pancake recipes you may have tried. Spoiler alert! These protein pancakes are made without protein powder and no bananas. 

Protein Pancakes Without Protein Powder

There are tons of protein pancake recipes out there. Many of them use protein powder, but I prefer to have a protein pancake recipe without protein powder that is suitable for everyone in our family.

Don’t get me wrong, there’s nothing wrong with using protein powder to supplement your intake. It can be a fast and convenient way for busy people to include protein with meals and snacks. When it’s possible, choosing food first, gives your body additional nutrients that can improve your overall health. 

You may be wondering why there’s so much hype about including protein with your breakfast in the first place. Keep reading to find out why starting your day with a balanced meal including protein is important.

High Protein, High Fibre Breakfast

Starting your day with protein is good for not only your physical body but also for your brain. 

When you eat a breakfast that is mainly carbohydrates, your body uses the energy quickly and it can leave you hungry and feeling tired. 

Eating a high protein, high fibre breakfast means your body will use the energy more slowly. This helps to keep your energy level consistent and makes it easier for your brain to stay focussed on work, school and all the other demands life is throwing your way.

If you are physically active, starting your day with a high protein breakfast will help you reach your daily protein requirements. Two of these pancakes paired with a latte or with extra peanut butter on top provides the protein and carbs you need to optimize your muscle repair after exercise.

For the full scoop on the role of protein in muscle repair, I break it all down in my blog on protein for recovery – Check it out here!

Protein isn’t the only reason these pancakes are a must have in your breakfast rotation. Did you know that oats are considered prebiotics? Next we’re going to take a look at all the ways oats help our bodies.

Benefits of Oats

You may have heard that oats are healthy, but do you know how and why they are so good for you? 

Some of the benefits of oats include (1):

  • Lowering cholesterol
  • Lowering blood sugar
  • Increasing satiety 
  • Improving your microbiome

Oats contain beta glucans. Beta glucans are a type of soluble fibre, which means they absorb liquid and help to slow down digestion. 

Soluble fibre helps to lower cholesterol by acting like a sponge and absorbing the cholesterol in your digestive tract. 

Slowing down digestion means that Beta glucans also help to keep blood sugars stable. This can improve your mood and focus by preventing peaks and valleys in your blood sugar levels (2). 

Did you know that Beta glucans are considered prebiotics? (3). This means they help to nourish the good bacteria living in your digestive tract. The bacteria that lives inside your body and on your skin is called your microbiome

Having a healthy microbiome can improve: 

  • Stress, Mood, Anxiety and Depression (4)
  • Sleep disturbances (5)
  • Your immune system (6)
  • IBS and digestive issues (7)

If you want to unlock the benefits of oats, there are many ways to use them in your meals and snacks. Whole oats can be added into baking like muffins and cookies. You can also use oat flour like these peanut butter oat pancakes, which are gluten free protein pancakes made with no bananas. 

If you’re looking for a protein snack option, these Peanut Butter Bliss Balls are one of my family’s favourites. They are quick and easy way to include protein at snack time with oats and lentils (and also no protein powder).

Let’s do a quick recap of how these peanut butter oat pancakes give you more than a yummy start to your day – they are the fuel your brain and body needs to perform your best. 

Takeaways 

These peanut butter oat pancakes are bursting with good things that help improve your overall health and wellbeing. Protein pancakes without protein powder will help you meet your daily protein requirements while also delivering important vitamins and minerals that may not be found in protein supplements. 

The oat flour base of these pancakes contains beta glucan, a type of soluble fibre that supports a healthy microbiome. Soluble fibre also helps to lower cholesterol and improve cardiovascular health.

Having a high protein, high fibre breakfast will help your energy level and mood stay consistent throughout the morning. This means you can work hard without distractions from your growling stomach. 

The most important thing about choosing a protein pancake recipe is taste! The peanut butter and chocolate chips together are so delicious and satisfying – even breakfast haters will be looking forward to the morning meal.

Enjoy!

picture of pancakes with strawberries and banana's on top

Peanut Butter Oat Pancakes

Protein pancakes without protein powder, no banana
Prep Time 10 minutes
Cook Time 10 minutes
Course Breakfast, Snack
Servings 10 each
Calories 184 kcal

Ingredients
  

  • 1 ¼ cup oat flour
  • 2 tbsp baking powder
  • ½ tsp salt
  • 1 ¼ cup milk
  • 1 egg lightly beaten
  • 3 tbsp maple syrup
  • cup natural peanut butter
  • cup chocolate chips optional

Instructions
 

  • In a large mixing bowl, sift together oat flour, baking powder and salt.
  • In a separate bowl whisk together milk, egg, syrup and peanut butter.
  • Gently fold wet ingredients into dry ingredients. Mix until just combined. Add chocolate chips if using.
  • Let sit for 3-5 minutes until mixture becomes light and fluffy.
  • Heat a pan or griddle over medium heat and coat with nonstick spray or oil. Scoop out slightly less than ¼ cup of batter onto the griddle for each pancake and cook 2-3 minutes until bubbles start to form. Flip pancake and cook for another 2-3 minutes.
  • Serve these pancakes with maple syrup, peanut butter for extra protein or my personal favourite – Nutella and banana slices!

Nutrition

Serving: 1eachCalories: 184kcalCarbohydrates: 22gProtein: 6gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.002gCholesterol: 20mgSodium: 393mgPotassium: 187mgFiber: 1gSugar: 10gVitamin A: 73IUCalcium: 204mgIron: 1mg
Keyword High Protein High Fiber Breakfast, Peanut Butter Oat Pancakes, Protein Pancake Recipe Without Protein Powder, Protein Pancakes No Banana
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Welcome to my blog! I’m combining my love of writing with my love of food to bring you evidenced based information on sports nutrition and mental health – specifically ADHD.

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