healthy-peanut-butter-protein-pancake-recipe-1024x512high protein healthy peanut butter pancakes

Gym junkies with a sweet tooth – this one’s for you. Packed with 18g of protein and 13g of dietary fibre, these pancakes are to die for!
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Serves: 4
Course: Breakfast
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegetarian


  • 1 cup buckwheat flour
  • 1/2 cup wholemeal flour
  • 1 cup rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon sea salt
  • 1 teaspoon cinnamon ground
  • 1 large egg
  • 2 tablespoons rice malt syrup
  • 1 1/4 cup full-fat milk
  • 1/2 teaspoon vanilla extract
  • 1/3 cup peanut butter
  • Coconut oil for frying

Optional Suggested Toppings

  • Mixed berries
  • Full-fat plain or Greek yoghurt or coconut yoghurt
  • Peanut butter


  • In a large bowl, combine buckwheat flour, wholemeal flour, oats, baking powder, sea salt and cinnamon. Add in remaining ingredients and stir until a batter forms. Set aside.
  • Heat a large skillet pan over a medium-high heat. Add in a dollop of coconut oil, then add 1 cup of batter per pancake. Repeat for remaining mixture.
  • Top your pancakes with berries, full-fat plain or Greek yoghurt and peanut butter to serve.


For a dairy-free pancake option: Use coconut yoghurt in place of full-fat plain or Greek yoghurt. Replace milk with a nut-based milk.
Note: Buckwheat flour is very absorbent and makes the mixture thick, add extra milk if required.
Nutrition Facts
Healthy Peanut Butter Pancakes
Amount Per Serving
Calories 511 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 6g38%
Cholesterol 49mg16%
Sodium 781mg34%
Potassium 720mg21%
Carbohydrates 65g22%
Fiber 9g38%
Sugar 15g17%
Protein 21g42%
Vitamin A 183IU4%
Vitamin B3 7mg35%
Vitamin K 4µg4%
Calcium 197mg20%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at