Freedom, Business, Controversy and Fitness

Recipe: Ripped Recipes – Pb & J Protein Pancakes *


Recipe provided by Charlie Kwok

Pb & J Pancakes
Serves 1 Person, takes 00:05 to prep and 00:05 to cook.

Not absurdly high in fat, bit high in flavour. Sugar-free, dairy-free, high protein, and not too complicated, the hardest part is waiting for the pancakes to cook.


1/2 fl oz Skim or Nonfat Milk (0.5% or Less Butterfat)
1/4 cup, sauce Applesauce Unsweetened
2 large Egg White
2 serving (serving = 1 tbsp) Wal-Mart Sugar Free Strawberry Jelly
1 serving (serving = 1 packet) Whole Foods Market Stevia
1/2 serving (serving = 1 tsp) Kroger Baking Powder
1/2 serving (serving = 1 container) Stonyfield Farm Oikos Organic Nonfat Vanilla Greek Yogurt (4 oz)
1 serving (serving = 2 tbsp) Bell Plantation PB2 Powdered Peanut Butter
1 serving (serving = 1 tbsp) Now Foods Psyllium Husk Powder
1 serving (serving = 5-8 drops) Sweet Leaf Liquid Stevia
1 serving (serving = 1/3 cup) Arrowhead Mills Organic Oat Flour

PB & J Pancakes
40 g oat flour
1/2 tsp baking powder
1-2 tbsp sweetener
1/4 c applesauce
1 tbsp psyllium husk
2 egg whites
2 tbsp jam/jelly
2 tbsp peanut butter (I used 2 tbsp PB2, bit of stevia and salt, and 1.5 tbsp water)

1. Combine all ingredients except jam.
2. Swirl in jam and cook over medium heat for 2-3 mins per side.
3. Serve with cream (3 tbsp Greek yogurt, 1 tbsp milk, 5 drops stevia) and more pb mixed with milk. Enjoy.


I think I am going to change this up with my ETB PANCAKE RECIPE and make the low carb cottage cheese pancakes instead of applesauce and oat flour. Instead of Stevia and Truvia; I will use straight Xylitol.
2tbsp psyllium fiber husks
The rest will be the same:

This recipe can also be made using Mancakes! Just mix in the PB2 and swirl in the jelly and smother in pb2 sauce and cream! Much easier then making from scratch!


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