Description
These 3-Ingredient Peanut Flour Pancakes offer a quick, nutritious, and delicious breakfast option made with simple ingredients like banana, eggs, and peanut flour. They are naturally gluten-free and packed with protein and flavor, perfect for a wholesome start to your day.
Ingredients
Scale
Pancake Batter
- 1 medium banana, mashed
- 2 large eggs
- 4 tablespoons peanut flour
Peanut Flour Sauce
- 1 tablespoon peanut flour
- 1 tablespoon unsweetened almond milk
- 1/2 teaspoon maple syrup
Instructions
- Mash the banana and mix eggs: In a medium-sized bowl, mash the banana until smooth using a fork or a food processor. Add the two large eggs to the mashed banana and whisk until the mixture is completely combined.
- Add peanut flour to batter: Stir in the 4 tablespoons of peanut flour to the banana and egg mixture until the batter becomes smooth and well combined.
- Prepare the cooking surface: Heat a large skillet over low to medium heat and lightly spray with coconut oil cooking spray to prevent sticking.
- Cook the pancakes: When the skillet is hot and the coconut oil is fragrant, scoop about 1/4 cup of batter into the skillet for each pancake. The batter will be slightly thinner than traditional pancake batter.
- Flip the pancakes: Let the pancake cook for about one minute, or until bubbles start to form on top. Carefully flip and cook the other side for an additional minute. Remove the cooked pancake and keep warm. Repeat with remaining batter.
- Prepare the peanut flour sauce: In a mason jar or small container, combine 1 tablespoon peanut flour, 1 tablespoon unsweetened almond milk, and 1/2 teaspoon maple syrup. Cover and shake well until fully blended.
- Serve: Drizzle the peanut flour sauce over the warm pancakes and enjoy your nutritious meal!
Notes
- You can use a food processor to mash the banana and mix the batter more quickly.
- Use coconut oil cooking spray or any neutral oil to prevent pancakes from sticking.
- If the batter feels too thin, add a little more peanut flour to thicken.
- These pancakes are naturally gluten-free; ensure peanut flour is certified gluten-free if needed.
- For a vegan variant, substitute eggs with flax eggs, though texture may vary.
- Adjust sweetness of the sauce according to your preference with more or less maple syrup.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Pan-frying
- Cuisine: American
Nutrition
- Serving Size: 2 pancakes with sauce
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 120 mg
- Fat: 15 g
- Saturated Fat: 2 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Protein: 14 g
- Cholesterol: 155 mg
Keywords: peanut flour pancakes, 3-ingredient pancakes, gluten-free pancakes, healthy breakfast, peanut flour recipe
