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hazelnut mocha amaretto protein pancakes
breakfastdessertspancakes/wafflesrecipessnacks

Hazelnut Mocha Amaretto Protein Pancakes

by gino
written by gino

hazelnut mocha amaretto protein pancakes

Hazelnuts and dark chocolate.

One of my all time favorite dessert combinations.

You’ll definitely be seeing this combo a lot in this little blog of mine.  And I mean, a WHOLE lot.

Just like Doc and Marty in Back to the Future, or Han Solo and Chewbacca in Star Wars, or The Macho Man and Miss Elizabeth—you CAN’T have hazelnuts without chocolate!

These two just go hand in hand.  End of story!

So what I have for you guys this time around, I’m taking the beloved combination of hazelnut/dark chocolate, and merging it with another favorite flavor of mine, one that definitely needs more attention in the food blogging world, amaretto.

And what I came up with has become one of my favorite recipes on the entire blog thus far, and one that I’m sure you’ll continue to come back to over and over again as well…

So without further adieu….

Enter….my Hazelnut Mocha Amaretto Protein Pancakes!!

hazelnut mocha amaretto protein pancakes

That’s right, hazelnut mocha amaretto infused protein pancakes!!

If the name alone doesn’t get your juices flowing, I don’t know what will!

Dark chocolate chips, chopped hazelnuts, espresso powder, amaretto, banana….dusted with cinnamon, more hazelnuts, more chocolate chips, and finally finished off with a 72% cacao dark chocolate drizzle….

So glorious….

So magnificent…..

So mind-blowing delicious….

and soooo addicting!!

You won’t be able to contain yourself!

Go ahead and let your inner beast out!  You have my permission to devour this like no tomorrow!

hazelnut mocha amaretto protein pancakes

YOW-ZA!!

OK, so I use a 72% cacao dark chocolate bar for that hypnotizing drizzle.  I feel that 70%-75% cacao is the perfect balance for flavor and nutrition when it comes to dark chocolate.

The higher the cacao percentage, the more fiber and nutrients it contains—but be aware that the bitter flavor intensifies as the percentage rises.

So for me, I like to use about a 72-73% cacao dark chocolate, that’s the sweet spot.

Amaretto is a sweet Italian liqueur from Saronna, Italy flavored from bitter almonds, apricot pits, and sometimes peach.  The non-alcoholic substitute for this is almond extract. 

This extract is so concentrated with flavor, you just need to use a tiny bit of it to get that boost of flavor.  Even so, I like to use 2 tsp per recipe just to make sure that flavor really pops.

I prefer to use the extract over the actual alcohol because it provides less sugars, and I feel the flavor is more intense and concentrated.

Almond extract is my preferred extract over vanilla.  It’s much cheaper, and the flavor is much more apparent versus vanilla extract.

Almond flour is my go-to flour of choice, pretty much every, single time.  It provides excellent nutritional value—-high in protein, fiber, vitamins, minerals, antioxidants….

And also, according to the Diabetes Education Online website, “because fiber is a type of carbohydrate your body can’t digest, it does not affect your blood sugar levels.  You should subtract the grams of fiber from the total carbohydrate.”

Generally, almond flour contains 5 grams of carbs, and 3 grams of fiber per serving.  Taking this into account, this means that almond flour only has 2 grams net carbs per serving!  Much leaner than the commonly used whole wheat flour or oat flour!

I mean, it tastes great too, so for me, why use anything else?!

hazelnut mocha amaretto protein pancakes

OK, here are more notes on the nutritional benefits of the main ingredients in these Hazelnut Mocha Amaretto Protein Pancakes…

Dark chocolate has been shown to contain high amounts of antioxidants, polyphenols, and flavonoids—all of which are believed to help fight cancer, fight free radical damage, and fight disease.   Certain research has shown dark chocolate to maybe help improve brain function, boost memory, and enhance focus.  Studies have found flavonols in dark chocolate may help improve blood circulation to the heart and may help lower blood pressure.

Hazelnuts are also loaded with vitamins, minerals, and antioxidants and they are known to be one of the most nutritious out of all the nuts found in the world.  Studies have shown that regular consumption may help to fight off cancer, help prevent heart disease, boost metabolism, protect the brain from degeneration, and its high Vitamin E content helps keep the hair and skin healthy.

Almonds which are basically ground up to create almond flour, contain exceptional amounts of protein, fiber, vitamin E, magnesium, manganese, riboflavin, calcium.  They contain a special kind of vitamin E called gamma-tocopherol—studies show this antioxidant may be a powerful cancer-fighter.  Almonds contain  monounsaturated fatty acids, “healthy fats,” which studies have shown may help support the heart and may help to lower “bad” LDL cholesterol.

Bananas are fully-loaded with potassium, a very important nutrient which has been shown to help support the body’s circulatory system, help move oxygen throughout our cells, and helps to lower high blood pressure.  Bananas are high in fiber, which helps to keep our digestive system running smoothly and helps to remove toxins.  

hazelnut mocha amaretto protein pancakes

Here’s what you’ll need…

hazelnut mocha amaretto protein pancakes ingredients

Some quick notes before you get started…

–Don’t over mix the batter!

-If the batter is too thick for your liking, just add more almond milk.

-Be sure to spray more olive oil onto the pan after each batch for easier pancake flipping.

If you prefer to use actual amaretto liqueur instead of almond extract, the substitution ratio is about:

2 tablespoons amaretto liqueur = 1/2 teaspoon almond extract.

(be sure to be of legal drinking age)**

–Also, for even more amaretto flavor, in addition to using almond extract, use amaretto liqueur instead of almond milk!  1:1 ratio.

**I don’t think the alcohol completely burns off when using amaretto liqueur cooking these pancakes, so please be aware that there may still be alcohol left in the final dish.**

-To keep the recipe non-alcoholic, don’t use amaretto liqueur!  Just use almond extract as specified in the recipe card down below.

hazelnut mocha amaretto protein pancakes

If you like these, then you should definitely check out my….

Alright then, let’s get to it!!

hazelnut mocha amaretto protein pancakes

Print Recipe
 Hazelnut Mocha Amaretto Protein Pancakes
Dark chocolate chips, chopped hazelnuts, espresso powder, amaretto, cinnamon, banana----these luscious pancakes are loaded with protein, antioxidants, fiber, and mindblowing deliciousness!!
hazelnut mocha amaretto protein pancakes
Prep Time 15 minutes
Cook Time 15 minutes
Servings
pancakes
Ingredients
Dry ingredients:
Wet Ingredients:
Garnish:
Prep Time 15 minutes
Cook Time 15 minutes
Servings
pancakes
Ingredients
Dry ingredients:
Wet Ingredients:
Garnish:
hazelnut mocha amaretto protein pancakes
Instructions
  1. Preheat pan on stove top to low/med heat.
  2. In a large bowl, mash banana with fork until mushy, no clumps. Add all wet ingredients. Mix thoroughly.
  3. In separate bowl, mix protein powder, almond flour, finely-chopped hazelnuts, cinnamon, espresso powder, and baking powder. Gradually pour into wet ingredients bowl, mixing thoroughly.
  4. Fold in dark chocolate chips. Fully incorporate, but don't over-mix.
  5. Once pan is hot enough, measure 1/3 cup of batter and pour onto pan. You should be able to form about 6-7 pancakes.
  6. Let cook for about 1 1/2 - 2 minutes. If spatula slides cleanly underneath, flip over.
  7. Let cook for about 2 more minutes. If spatula slides clean under, pancakes should be done. Thicker cakes may need more time.
  8. Meanwhile, add dark chocolate squares in microwave, using 30 second intervals, stirring in between, until melted.
  9. Remove pancakes from pan. Drizzle melted chocolate on top. Add additional toppings. Enjoy!
Recipe Notes

-Don't over mix the batter!

-If the batter is too thick, add more almond milk.

-Spray more olive oil onto the pan after each batch for easier pancake flipping.

If you prefer to use actual amaretto liqueur instead of almond extract, the substitution ratio is about:

2 tablespoons amaretto liqueur = 1/2 teaspoon almond extract.

-For even more amaretto flavor, in addition to using almond extract, use amaretto liqueur instead of almond milk!  1:1 ratio.

**I don't think the alcohol completely burns off when using amaretto liqueur cooking these pancakes, so please be aware that there may still be alcohol left in the final dish.**

-To keep the recipe non-alcoholic, don't use amaretto liqueur!  Just use almond extract as specified.

Did you try this recipe?  How did it work out for you?   Any questions about my method?  I would love to hear from you!  Sound off in the comments section below or use the social media links above or throughout the blog.  Thanks guys!!

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dark chocolate chip blueberry protein pancakes
appetizersbreakfastdessertspancakes/wafflespeanut butterrecipes

Dark Chocolate Chip Blueberry Protein Pancakes

by gino
written by gino

dark chocolate chip blueberry protein pancakes

Aaahhh.  Pancakes.

The breakfast of champions.

Nothing beats waking up to the aroma of early morning pancakes.  Am I right?

For me, this beats the smell of freshly-brewed coffee any day.  Well, I don’t drink coffee to begin with, so I’m kind of biased there.   But even though I’m not a coffee drinker, I still LOVE the smell of it!  Especially, when it’s freshly-grounded!  But anyway, back to the subject….

Pancakes.

*(this post was originally published on Jan 2018, but updated with new pics, new recipe, and updated text.)**

My love for pancakes is undeniable.  If I’m out having brunch or if I’m at a breakfast joint, the one thing I gotta scope out on the menu is what kind of pancakes do they offer??

Is there a chocolate chip one??  An apple cinnamon??  Blueberry banana??

Even back in my college days, after a night out in SF, we would go to a nearby Denny’s or Ihop, and in my drunken daze, after I finished eating mine, I would scarf down any and all leftover pancakes that my friends couldn’t finish.  And if there weren’t any, I would just order another batch all for myself!

I swear, it was like I would never feel full.  I could just keep eating and eating like no tomorrow.

Attack of the munchies, for sure!

But then I would wake up the next morning and feel and look like crap.

Then, I would just go to the gym to burn it off, adjust my diet accordingly, and then repeat the cycle all over again the following weekend.

I definitely do not recommended this type of behavior, guys.

But I just love my pancakes.   What’s a man gotta do??

Nowadays, I still love pancakes, but if I want to stay the course on my healthier, more natural, high protein, low carb diet, I definitely can’t do the standard pancakes served at the local restaurant, made of high carb all purpose flour, sugar, salt, milk—-and then topped with loads of fatty butter and sugary syrup.

That just can’t happen anymore.  Not regularly, at least.

So, how do I fulfill this void and satisfy a pancake craving while still eating healthy?

Enter….. my very own, extra special, Dark Chocolate Chip Blueberry Protein Pancakes!!

dark chocolate chip blueberry protein pancakes

These pancakes are loaded with muscle-building protein, lots of fiber, and superfood nutrition!

For me, a pancake just isn’t a pancake if there is no blueberry, cinnamon, or dark chocolate.  These are just standard requirements in my book.  And plus, these three ingredients are known to be antioxidant powerhouses.

The aroma of cinnamon, and blueberries, and dark chocolate—- when this baby gets cooking,  it’s crazily aphrodisiacal if you know what I mean.

Your mouth will be watering and you won’t be able to contain yourself from tearin’ these babies up!

dark chocolate chip blueberry protein pancakes

And when you add that warm, melted peanut butter on top, and you watch it as it just oozes over those hotcakes—-

dark chocolate chip blueberry protein pancakes

—-just like the Macho Man Randy Savage and Miss Elizabeth—–a match made in pancake and peanut butter heaven!

OK, this is what I used for this recipe:

dark chocolate chip blueberry protein pancakes ingredients

A few notes on the ingredients:

-I like to use a dark chocolate with around a 70% cacao content, for extra flavonoids, polyphenols, and fiber.  Studies have shown dark chocolate to have anti-inflammatory and antioxidant benefits.   Higher percentage cacao contains more nutrients and minerals than a lower percentage chocolate.

–Blueberries consistently rank as one of the most nutritious foods on the planet.   I like to use wild blueberries for these pancakes, because they are smaller than regular blueberries, and like chocolate chips, you can fit more in a pancake.

-I also like to use frozen berries because they are flash frozen at the peak of freshness.  All that goodness is preserved in its frozen state, and not exposed to the elements like fresh berries would be, as they are transported to the supermarket.  I still use fresh blueberries from time to time, and they will work just as fine for this recipe.  I also go organic as much as I can to limit pesticidal residue.

-I used almond flour because of its low carb, high fiber content.  Generally, this type of flour contains 5 grams of carbs, and 3 grams of fiber per serving—a great source of fiber!

Also, according to the Diabetes Education Online website, “because fiber is a type of carbohydrate your body can’t digest, it does not affect your blood sugar levels.  You should subtract the grams of fiber from the total carbohydrate.”  Taking this into account, this means that this almond flour only has 2 grams net carbs per serving!  Much leaner than whole wheat flour or oat flour!

–Cinnamon because it gives an added boost to the flavor.  Who doesn’t love cinnamon?!  And because it’s one of the most highly nutritious spices in the world.

–Whey protein powder gives these pancakes some muscle-building capabilities.  I’ve tried different flavors, and in the end, the powder you use doesn’t really impact the taste much.  I think the blueberries, the cinnamon, and the dark chocolate definitely overpower whatever flavor the protein is.  But, feel free to use whatever flavor you desire.  Plant or veggie-based proteins should work just as good.

dark chocolate chip blueberry protein pancakes

This dish alone contains 5 of the 8 foods I try to eat on a daily basis—-eggs, blueberries, peanut butter, dark chocolate, whey protein powder.  Check out that post here.  These foods are chock-full of nutrients, antioxidants, and muscle-building power—a definite must for daily consumption, in my opinion (if whey protein isn’t your thing, then sub in any other veggie or plant protein supplement).

If you like these, then you gotta check out my…

Alright then, let’s get to it!

dark chocolate chip blueberry protein pancakes

Print Recipe
 Dark Chocolate Blueberry Protein Pancakes
Dark chocolate chips, blueberries, banana, cinnamon, peanut butter----these protein pancakes are loaded with protein, antioxidants, and are exploding with flavor!! The ultimate combination of flavors and nutrition!!
dark chocolate chip blueberry protein pancakes
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time 10 minutes
Servings
pancakes
Ingredients
dry ingredients
wet ingredients
topping
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time 10 minutes
Servings
pancakes
Ingredients
dry ingredients
wet ingredients
topping
dark chocolate chip blueberry protein pancakes
Instructions
  1. Preheat a pan on stove top to low/med heat.
  2. In a large bowl, mash banana with a fork until mushy. Add all wet ingredients. Mix thoroughly.
  3. In separate bowl, mix protein powder, almond flour, cinnamon and baking powder. Gradually pour into wet ingredients bowl, mixing thoroughly.
  4. Add in blueberries and chocolate chips. Fully incorporate.
  5. Once pan is hot enough, measure 1/3 cup of batter and pour onto pan. You should be able to form about 7 pancakes.
  6. Let cook for about 1-2 minutes, if spatula slides cleanly underneath, flip over.
  7. Let cook for about 2 minutes. If your spatula slides cleanly under, pancakes should be done. Thicker cakes may need more time.
  8. Remove pancakes from grill. Pour the melted peanut butter on top of the pancakes. Add additional blueberries, dark chocolate chips, cinnamon on top. Enjoy!
Recipe Notes

-I use a vanilla flavored whey protein powder for this recipe, but I also use a cookies and cream flavor some other times.  Feel free to use any flavor you wish, these pancakes are very adaptable.

-Fresh or frozen berries will work just fine for the batter.  I recommend that wild blueberries are best because they are smaller in size---and get the frozen ones!!

-Make sure the pan is oiled up good before pouring the next batch for easier flipping.

-As batter is cooking on the pan, throw in more blueberries or chocolate chips here if desired.

-I like to toss more blueberries on top of the finished product for more fruitfulness.  You can add other berries as you wish.

-Sometimes, I also like to add a touch of pure maple syrup on top of the peanut butter for extra sweetness and flavor!

**Nutritional information is an approximation using Nutrifox, information from Google, and my own calculations to the best of my knowledge.  It is not the definitive values or guaranteed to be 100% accurate information.  Use only as a reference.**

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dark chocolate raspberry apple protein pizookie
appetizerscookiesdessertspizookierecipessnacks

Dark Chocolate Raspberry Apple Protein Pizookie

by gino
written by gino

raspberry apple cinnamon protein dutch baby

One of my favorite breakfast/brunch spots in San Diego is Richard Walker’s Pancake House.  They have a huge menu selection of all things breakfast:  omelettes, pancakes, waffles, crepes, you name it.  But the one thing they are “world famous” for, is their baked Apple Pancake.

If you ever get the chance to go here, get THIS!!

This thing is served hot out of the oven, it’s super decadent, full of flavor, and hands down, the MOST super delicious pancake I have ever had!!  Best breakfast cheat meal, no doubt!

So I knew I had to recreate this all-time favorite guilty pleasure of mine, incorporate my favorite flavors, and transform it into a protein–packed, high fiber, nutrient-filled powerhouse.

I consider it a cross between a baked pancake, like Richard Walker’s, and a cookie pizza, or “pizookie,” like what you would find at a BJ’s Restaurant/Brewhouse…

And I think the end result is nothing short of spectacular!

So without further adieu….

Enter….my Dark Chocolate Raspberry Apple Protein Pizookie!!

raspberry apple cinnamon protein dutch baby

This oven-baked protein pancake / cookie pizza / pizookie has all my usual healthy fixins‘…

low carb almond flour for its high fiber content…

whey protein powder for lean, muscle-building power….

nutritious berries and apples for a nice one-two punch of fruit…

Antioxidant-rich dark chocolate chips….

cinnamon for a spicy boost of flavor.…

Chopped pecans for added crunch…

and of course, that melted peanut butter drizzle…

raspberry apple pecan protein pizookie

KA-POW!!  

Breakfast/dessert heaven!

Just check out that lovely, decadent filling of melted raspberries, baked apples, and dark chocolate chips inside the moist, high protein batter…

raspberry apple pecan protein pizookie

Go ahead and tear that thing up guys!  You’ve got my seal of approval!!  Don’t feel guilty, this thing is mouth-watering, delicious, but it’s still made using healthy, natural ingredients!!

OK, so at first I set out to create a dutch baby for this recipe.  A dutch baby is a pancake, using a simple batter, baked in the oven at a super high temperature (450 degrees) in a cast iron skillet.  Baking at this high heat, especially in a cast iron, causes the batter to puff up and rise, well above the height of the skillet like so…(click here to see on Wikipedia)

Well, after substituting in healthier ingredients for the batter (almond flour for all purpose flour, olive oil for butter, and zero added sugars) and after numerous attempts, and adjusting oven temperatures, I still could not get this thing to rise like a typical dutch baby.

Maybe it was the almond flour? I don’t know, but feel free to comment below if you have any feedback on that….

So I thought long and hard about how to accurately name this monstrous, oven-baked dish..

It’s not really a pancake, but once you bite into it, its texture is very soft, and almost spongy, similar to a pancake’s.  And since there’s chocolate chips in this, like a giant cookie, and I enjoy it super hot right out of the skillet, it’s definitely a lot like a cookie pizza…

So, i don’t know, you can call it a “pan-zookie,” a “skillet cookie,” a “baked pancake,” but since “pizookie” is a more well-known term, and it has a nice ring to it, I’ll just leave it at that.  Hopefully it’ll be easier to find on google searches using this term as well lol…

raspberry apple pecan protein pizookie

But anyway, let’s check out the nutritional benefits of the main ingredients in this Dark Chocolate Raspberry Apple Protein Pizookie…

Raspberries are fully loaded with nutrients like vitamin C, manganese, vitamin K, fiber, magnesium, etc.   They also contain high amounts of tannin, an ellagic acid that studies have shown may help fight certain types of cancers.  Raspberries also contain a certain type of anthocyanin that has been shown to help support heart health.  

Apples contain unique antioxidants that have been shown, or believed to, help fight cancer, combat free radicals, fight off cell and DNA damage, and may help against cardiovascular disease.  Phytonutrients and phytochemicals in apples may help fight against inflammation.   Apples are also a great source of fiber, helping to ease digestion and remove wastes from the body.

Cinnamon is widely considered as the most antioxidant-rich natural spice available on the planet.  The antioxidants found in cinnamon are believed to maybe help fight cancer, protect cells from DNA damage, slow the aging process, and help fight disease.  Cinnamon also contains certain compounds that have been known to maybe help fight off viruses and infections. 

Pecans are good sources of fiber, protein, manganese, thiamine, copper.   Minerals found in these nuts have been shown to help support brain function, and fight off free radical damage.  Thiamine has been shown to help boost the function of the heart.  Copper in pecans may help fight and reduce inflammation.  

Almonds, which are basically ground up to create almond flour, are packed with nutrients, and are good sources of protein, fiber, vitamin E, riboflavin, magnesium, manganese, calcium.  They contain a special kind of vitamin E, called gamma-tocopherol—studies show this antioxidant to be a powerful cancer-fighter.  Their high fiber content helps support our digestive system.

raspberry apple pecan protein pizookie

Here’s what you’ll need…

raspberry apple cinnamon protein dutch baby ingredients

If you like these, then you’ll want to check out my Apple Cinnamon Oatmeal Protein Bars!!  And my Peanut Butter Bananas Foster Protein Pancakes!!

Here’s some quick notes before you get started:

-Whenever a recipe calls for apples, I love using honeycrisp apples.  They are the most flavorful of all the bunch in my opinion.  It just has that perfect mix of tartness, sweetness, and crispness.  Pink ladies come in at a close second.   Of course you can sub in your favorite variety, but I recommend honeycrisp all the way!!

–Maple syrup is completely optional, but preferred.

-I used fresh raspberries to top this baby off, but frozen raspberries will taste just as amazing, if not better!  Definitely a MUST try!

–Almond milk is shown in the picture above, but it is not really needed.

Alright then, let’s get to it!!

raspberry apple cinnamon protein dutch baby

Print Recipe
 Dark Chocolate Raspberry Apple Protein Pizookie
Fresh raspberries, honeycrisp apples, cinnamon, dark chocolate chips, chopped pecans, melted peanut butter----this protein pizookie is made with high fiber almond flour, and fully loaded with nutrients, protein, and flavor!
dark chocolate raspberry apple protein pizookie
Prep Time 25 minutes
Cook Time 20-24 minutes
Servings
slices
Ingredients
Batter:
Apple mix:
Toppings:
Prep Time 25 minutes
Cook Time 20-24 minutes
Servings
slices
Ingredients
Batter:
Apple mix:
Toppings:
dark chocolate raspberry apple protein pizookie
Instructions
  1. Preheat oven to 425. Also, at same time, preheat 8" cast iron skillet in oven for about 20 minutes.
  2. Slice apples into thin slices. Remove hot cast iron from oven. Add olive oil. Add apples. Should be sizzling. Add cinnamon, maple syrup. Stir and coat evenly. Throw back in oven for about 5 minutes.
  3. Meanwhile, make batter. Add dry ingredients to bowl. Add wet ingredients in separate bowl. Gradually add dry ingredients into wet ingredients bowl, mixing thoroughly. Fold in raspberries, chocolate chips.
  4. Remove hot cast iron from oven. Quickly pour batter on top of apples. Add more apple slices, choc chips, raspberries on top if desired. Bake for about 20-25 minutes, or until edges are golden brown and center surface is set.
  5. Remove from oven. Add toppings. Enjoy right out of skillet!
Recipe Notes

-I recommend using honeycrisp apples.

-Adding maple syrup to the apples is completely optional, but preferred for added sweetness.  Omitting this would subtract about 26g carbs, 26g sugar from the entire recipe.

-Try using frozen raspberries for topping!

Did you try this recipe?  How did it turn out for you?  I would love to hear from you!  Sound off in the comments section below or use the social media links you see above or throughout the blog.  Thanks guys!!

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peanut butter bananas foster protein pancakes
breakfastdessertspancakes/wafflespeanut butterrecipessnacks

Peanut Butter Bananas Foster Protein Pancakes

by gino
written by gino

peanut butter bananas foster protein pancakes

Bananas Foster.

One of the most decadent and revered desserts ever created.

This dish was first served at Brennan’s Restaurant in New Orleans, Louisiana back in 1951.  It traditionally consists of vanillla ice cream smothered with caramelized bananas in a brown sugar, butter, cinnamon, banana liqueur, and dark rum sauce that is flambéed, or ignited.  This process burns all (or most) of the alcohol from the sauce and leaves you with a unique, delicious dessert topping that has become a timeless favorite.

Now, I’ve been to New Orleans, but I’ve never had a chance to try bananas foster from there.  I’ve had beignets from Cafe Du Monde, some famous fried chicken from Willie Mae’s, had some New Orleans jambalaya—but not bananas foster.   If I could, I’d fly there right now and have a plate.  But it’s on my foodie bucket list though, that’s for sure!

I’ve tried other interpretations of this classic dish at restaurants in different cities, and they were all delicious and memorable in their own special way, and I knew that I wanted to create a muscled up version of this, that used healthier ingredients, and put my own personal twist to it—

It was going to be protein-packed, it was going to be lower carb, lower fat, lower sugar, than the original….

It was going to be antioxidant-rich, it was definitely going to have some dark chocolate in it…

And you know it was gonna include some peanut butter…..

So, without further adieu….enter my Peanut Butter Bananas Foster Protein Pancakes!!

peanut butter bananas foster protein pancakes

These protein pancakes will be your new favorite morning breakfast, post workout meal, afternoon “snack,”—or “whenever you feel like it” meal!  I’ve had these twice the past week already!

Traditional bananas foster calls for butter and brown sugar, but since I’m trying to make a “cleaner,” more pumped up version of this—

Instead of butter, in its place I used olive oil.

Olive oil is much healthier, as it is packed with antioxidants and healthy, monounsaturated fats, which is said to be good for the heart.  And plus, its flavor goes great with bananas.

Instead of brown sugar, I used maple syrup.

Maple syrup is a natural sweetener that also contains nutrients like manganese, zinc, and iron.  Certain studies have found maple syrup to have about 24 different types of antioxidants.   Maple syrup still has a lot of sugar, but it is somewhat a better choice than brown sugar.

And instead of vanilla ice cream, which is high in fats, sugars, carbs, and calories—I opted to douse the bananas foster sauce over protein pancakes.  And what a combination it is!

For the pancakes, I used a combination of almond flour and whey protein powder.   Almond flour is a much lower carb, high protein, high fiber, more nutritious option than other general flours, like all purpose or whole wheat.  And as you’ll see in the recipe below, these babies come out super, super tasty, and with some eggs added to the batter as well, they’re even more fully-loaded with protein!

peanut butter bananas foster protein pancakes

The sauce is finished off with the bananas, vanilla, cinnamon, sea salt, and rum!  It is said that the darker the rum, the more flavorful the sauce.  I used a gold rum for this recipe, which is about halfway between a dark and a light rum, and the results were still spectacular!  Experiment with different rums and flambé it to taste the difference.

Please note that adding rum is completely optional, as the recipe will still taste awesome without it.  More on rum and the flambé down below…

Two hidden features of these pancakes not shown in the pictures above—-they’re filled with dark chocolate chips and chopped walnuts!  

Check out this mouth-watering, euphoria–inducing, mountain of deliciousness….

peanut butter bananas foster protein pancakes

The ULTIMATE protein breakfast/dessert/snack/treat—whatever you wanna call it!!!

peanut butter bananas foster protein pancakes

KA-POW!!!  

OK, here are the nutritional benefits of this recipe’s main ingredients:

Bananas are fully-loaded with potassium, a very important nutrient which has been shown to help support the body’s circulatory system, help move oxygen throughout our cells, and helps to lower high blood pressure.   Bananas are high in fiber, which helps keeps our digestive system running smoothly, helps to remove toxins, and helps fight inflammation.  Bananas are also high in vitamins B6, C, and manganese.

Almonds, which are basically ground up to create almond flour, are a nutritional powerhouse containing exceptional amounts of protein, fiber, vitamin E, riboflavin, magnesium, manganese, calcium.  They contain a special kind of vitamin E called gamma-tocopherol—-studies show this antioxidant to be a powerful cancer fighter.  Riboflavin and L-carnitine in almonds have been shown to help support normal brain function and  maybe help prevent its decline as we age.

Walnuts have been shown to contain the highest amount of omega-3 fats versus all other nuts.  Omega-3 fats are a super nutrient shown to help the body by fighting heart disease, improve circulation, control blood sugar, among others—but its hugest benefit, is supporting brain health.   Studies show omega-3s in walnuts help keep memory sharp, fight depression, support the positive flow of neurotransmitters, such as seratonin and dopamine.

Cinnamon is considered to be the most antioxidant-rich spice available in the world.   The antioxidants found in cinnamon are believed to help fight off disease, protect our DNA from cell damage, slow the aging process, and may fight cancer.  Flavonoids in cinnamon have been shown to help fight inflammation throughout the body and may help to relieve muscle soreness. 

peanut butter bananas foster protein pancakes

Here’s what you’ll need for these Peanut Butter Bananas Foster Protein Pancakes…

For the pancake batter:

peanut butter bananas foster protein pancakes batter ingredients

And for the maple vanilla rum sauce:

peanut butter bananas foster protein pancakes maple vanilla rum sauce ingredients

If you like this recipe, then you gotta check out my….

IMPORTANT note….I do use rum for this recipe, and I use the flambé technique, which is a method used where you ignite the sauce with a hand held multi purpose lighter—this quickly burns up most of the alcohol, leaving behind the unique flavors, juices, and aromas from the rum….

peanut butter bananas foster protein pancakes flambé

***This is a dangerous technique and PLEASE TAKE ALL NECESSARY FIRE SAFETY PRECAUTIONS whenever introducing an open flame while cooking in the kitchen.  I am not a professional, I am not certified to teach you how to do this, and I won’t be responsible if anything bad happens.  (Sorry, just covering my ass here).  So please be EXTREMELY careful—-do some extra research, watch some Youtube videos, learn fire safety, learn proper technique, and/or have special supervision before even attempting to do this.  Please be careful guys, I cannot stress this enough.

Adding rum to the sauce is completely optional—-you can skip the last steps altogether, omit the alcohol, and the recipe will still taste great!***

Also, according to numerous sources, the flambé technique does NOT remove all the alcohol from the dish.  If so, there will still be some alcohol left over.  Please be AWARE of this.  And please be over 21 years of age if you will be using rum.

Alright then, let’s get to it!!

peanut butter bananas foster protein pancakes

Print Recipe
 Peanut Butter Bananas Foster Protein Pancakes
Dark chocolate chip protein pancakes...smothered in caramelized bananas...flambéed in a maple vanilla rum sauce...sprinkled with cinnamon....and drizzled with melted peanut butter---protein, breakfast, dessert, these peanut butter bananas foster protein pancakes got you covered!!
peanut butter bananas foster protein pancakes
Prep Time 10 minutes
Cook Time 10 minutes
Servings
pancakes
Ingredients
Pancake batter
Rum Sauce
Garnish
Prep Time 10 minutes
Cook Time 10 minutes
Servings
pancakes
Ingredients
Pancake batter
Rum Sauce
Garnish
peanut butter bananas foster protein pancakes
Instructions
Pancakes
  1. Set pan to low/med heat.
  2. In large mixing bowl, mash banana. Add eggs, vanilla extract, almond milk. MIx thoroughly. Set aside.
  3. In separate bowl, add flour, protein powder, cinnamon, baking powder. MIx thoroughly.
  4. Gradually pour dry ingredient bowl contents into large wet ingredient bowl while mixing. Mix until batter forms. Fold in dark chocolate chips, walnuts. Mix thoroughly.
  5. Measure 1/3 cup of batter and pour onto pan.
  6. Let cook for about 1-2 minutes, or until spatula slides cleanly underneath. Flip over.
  7. Let cook for another 1-2 minutes. When spatula slides cleanly under, pancakes should be done. Repeat until all batter is finished. Should make about 7 pancakes. Set aside.
Rum sauce
  1. Set stovetop to medium heat. Add olive oil. When hot enough, add sliced bananas.
  2. After about 2 minutes, add maple syrup, vanilla extract, cinnamon, and sea salt. Cook for another 2 minutes. Flip over. Add more seasonings if desired.
  3. (Optional) Turn off heat. Take pan off heat and away from stovetop. Add rum. Immediately, with pan away from face, hair, body, clothing, ignite using hand held lighter.
  4. (Optional) Place back on stovetop. Leave heat OFF! Let it cook until flames subside, about 30 seconds. Let sit for 1-2 minutes.
Garnish
  1. Meanwhile, in bowl, melt peanut butter in microwave for about 30 seconds.
  2. Drizzle peanut butter on pancakes. Pour rum sauce over pancakes. Add chopped walnuts, cinnamon dust on top. Enjoy!
Recipe Notes

-Adding rum and using the flambé technique is completely optional!  Recipe will taste just as good even without it!

If you're going to be adding rum, please be 21 years of age or older.

-Contrary to popular belief, even after a flambé, some alcohol will still remain in the dish.  If this is true, please be aware of this.

-PLEASE TAKE ALL NECESSARY FIRE SAFETY PRECAUTIONS whenever introducing an open flame while cooking in the kitchen.  I am not a professional, I am not certified to teach you how to do this, and I won't be responsible if anything bad happens.  (Sorry, just covering my ass here).  So please be EXTREMELY careful----do some extra research, watch some Youtube videos, learn fire safety, learn proper technique, and/or have special supervision before even attempting to do this.  Please be careful guys, I cannot stress this enough!

-When adding the rum, never pour straight from the bottle!   Extremely flammable!  Measure the amount needed and pour from a separate glass/container instead.

-Keep hair, face, body, clothing, children, pets, flammable items AWAY from the heat source at ALL times!

-I used a stainless steel sauté pan for the flambé.  Not sure how a nonstick, teflon, ceramic, or an aluminum pan's material will respond to the extra heat...

-Have a metal lid or a damp, wet towel at the ready to cover the flame, just in case of emergency.

-If you're using a new jar of natural peanut butter, it's probably still liquidy enough after you stir it so melting in the microwave may not be needed.

Did you try this recipe? How did it turn out for you?  I would love to hear from you!  Sound off in the comment section below or use the social media links you see throughout the blog.  Thanks guys!

Pancakes:

https://nutrifox.com/embed.js

Maple Vanilla Rum Sauce:

https://nutrifox.com/embed.js

Peanut butter and walnut garnish:

https://nutrifox.com/embed.js

**Nutritional information is an approximation using Nutrifox, information from Google, and my own calculations to the best of my knowledge.  It is not the definitive values or guaranteed to be 100% accurate information.  Use only as a reference.**

 

 

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