May 292013



It’s another edition of ‘What I Ate’ Wednesday!

Let’s all look at what I devoured in a random day the other week!

First of all. If you are a Facebook follower of Nutritionist in the Kitch, you would have seen how I’ve been playing around with my protein pancake recipes a lot lately! I’ve had a ton of great suggestions on what to do about the dryness that sometimes occurs with coconut flour, so I think… I just think, I’ve got it figured out with these ones!

For breakfast I had a HUGE stack of these PB & J Coconut Flour Pancakes.  

Seriously, the fact that I actually got to eat ALL of these pancakes, and my breakfast was still in my ideal calorie and macro range was pretty much Heaven to me.

If I haven’t said it before, I LOVE BREAKFAST. It’s my most favorite meal, and probably the first thing that pops into my head when my eyes open in the morning…. “FOOD.. breakfast… nowww.”

These pancakes are a perfect combination of coconut flour, ground flaxseed, my favorite protein powder (in vanilla), egg whites,  unsweetened almond milk, vanilla extract, stevia, and raspberries! 

I cooked these fluffy pancakes of deliciousness up in the pan patiently (coconut flour pancakes need their sweet time), then I topped the stack with a dollop of natural peanut butter and my “jam”, which was really heated and mashed raspberries mixed with some stevia.

Yum, yum, yum!! I love these pancakes! Pillowy, moist, light, airy, tasty, pancakes. SO yeah, that HUGE breakfast pancake stack.. less than 320 calories, more protein (33g!!) than carbs, and loaded with fiber…14g to be exact…(oh and that includes the peanut butter and jam topping too!) 

My kind of breakfast! 

The full recipe for the pancakes is at the bottom of this post!! :)

A few hours later it was time for my mid-morning snack/pre-workout smoothie. I blended up some delicious vanilla protein powder (North Coast Naturals!) with frozen peaches, almond milk, and tons of ice to make it nice and thick!

Super tasty and fast-digesting, which was perfect for pre-workout!

For lunch I made some quick, throw-together-what-I-have-left-in-the-fridge chicken, quinoa, Thai peanut lettuce wraps!

I mixed together red curry paste with some lime juice, peanut butter, rice vinegar, sesame oil, and water to make a “Thai Peanut Sauce”. Then, in my wok I tossed in some mushrooms, cherry tomatoes, and already cooked chicken breast (leftovers), with the sauce and heated it all up until the mushrooms were cooked. I mixed in some cooked quinoa, and tossed it all into two big lettuce leaves, then sprinkled them with cilantro and a squeeze of lime juice!

Delicious, easy, and used up the leftovers… perfect! 

A few hours later… yep, you guessed it… I was hungry AGAIN, so I made myself some raspberry protein soft-serve. Pretty much the same thing as my morning smoothie, I just used raspberries instead of peaches!

This was the perfect afternoon snack, as it satisfied my craving for something sweet, was nice and cold for a hot day, and it gave me a boost of energy that I need to paint (we bought an old 1980′s trailer a few weeks ago and are renovating it!!). 

Dinner was barbecued salmon which I seasoned with fresh lemon, dill, Dijon mustard, and a tad of raw honey. I enjoyed the salmon with some grilled zucchini, and baked sweet potato.

Simple, delicious, and filling!

I always portion and measure out my food then pop it into My Fitness Pal to make sure I stay on track for the day with my portions. It’s too easy to over-eat when I “eye” things out, so I just use my scale and it prevents me from over-eating and feeling too full!

I’ve trained my body to work off small, frequent, portioned meals throughout the day, which is awesome… the only problem is when I go out for dinner, I can only get through half my meal because I get stuffed so quickly! A blessing in disguise I guess!

A couple hours after dinner I was ready for my last meal of the day.

Yep, I eat 6 meals.. every day. 

I have been trying out this new protein powder for my evening snack, casein protein powder. Casein is  a much slower releasing form of protein than whey or rice/hemp/soy, which is intended to help build and repair muscle tissue while you sleep.

It makes one delicious protein mug cake, which I topped with almond butter, peaches, and raspberries. The mug cake is made of the casein protein powder, baking powder, almond milk, egg whites, and coconut flour. 

This little mug cake is delicious, but the ONLY drawback is I have yet to find a casein protein powder that does not have artificial sweeteners in it… not cool.

Hmmph. I will continue my search, as I really do enjoy this little mug cake, but I don’t enjoy artificial flavors or sweeteners, at all.

If anyone has any recommended brands please do share with me!!  

And that was my day of eats!

Here’s the breakdown of my calorie and macronutrient intake for this day as per My Fitness Pal.

Calories: 1,637

Carbs: 125 g

Fat: 41 g

Protein: 168 g

Since our challenge I have maintained my weight loss (I lost 11 lbs in total!) and the muscle tone that I developed. I try to eat as clean as possible most of the time and still have a once-a-week “indulgence meal”, which is usually out at a restaurant!

I’ve been really getting the urge to do another challenge, just to keep pushing myself, and I would like to focus more on building lean muscle mass! So I just might, I think it’s always good to keep setting new goals with your health and wellness, and keep pushing yourself to be your “best you”!

4.6 from 5 reviews
PB & J Coconut Flour Protein Pancakes (GF)
Prep time
Cook time
Total time
Serves: 1
  • 3 tablespoons coconut flour (21g)
  • 1 tablespoon vanilla whey protein powder (10g) (you could use a vegan vanilla protein powder as well)
  • 1 heaping tablespoon ground flaxseed (10g)
  • ½ teaspoon baking powder
  • ⅛ teaspoon salt
  • ⅔ cup egg whites
  • ¼ teaspoon pure vanilla extract
  • 1 tablespoon unsweetened almond milk (or other milk of choice)
  • 1 packet stevia (divided) (or 2 teaspoons of another sweetener of your choice)
  • ½ cup frozen raspberries (65g) (divided)
  • 1 tablespoon natural peanut butter
  1. In a large bowl combine the coconut flour, protein powder, flaxseed, baking powder, salt, and stevia (if using a liquid sweetener, wait and combine with the wet ingredients)
  2. In a separate bowl combine the eggs, almond milk, and vanilla.
  3. Adding small amounts at a time, combine the wet ingredients with the dry until all is incorporated.
  4. Fold in half of the frozen raspberries and allow the batter to sit for 1 to 2 minutes.
  5. Heat a non-stick skillet to medium heat (spray lightly with olive oil spray if needed)
  6. Once heated, add in batter (about 2 tablespoons for each pancake).
  7. Flip each pancake only when the edges are fully cooked (these pancakes take longer than the typical pancake, and will not flip until ready), cook for an additional 2 minutes on the opposite side.
  8. While the pancakes are cooking, add the remaining raspberries to a small bowl and heat in the microwave for 45 seconds, once heated mash to make a sauce consistency, and stir in remaining stevia or other sweetener of choice.
  9. Once all the pancakes are cooked, drizzle with peanut butter and mashed raspberry sauce.
  10. Enjoy your huge delicious stack of pancakes.. guilt free! :)
I put the gram amount beside each ingredient as I find tablespoon measurements can sometimes vary.
Nutritional Information
Serving size: entire recipe Calories: 319 kcal Fat: 9g Carbohydrates: 25g Sugar: 5g Fiber: 14g Protein: 33g

Have a great Wednesday!


Nutritionist in the Kitch

  41 Responses to “WIAW #5 …with some PB & J Coconut Flour Protein Pancakes! (Gluten Free!)”


    [...] Woah, mind blown with a poached egg & zucchini noodle recipe. And oh yes, protein coconut flour recipe for pancakes, or my current craving, [...]


    Sorry, I did the maths wrong (I had to change around in the middle of my message…) it comes to 315 without the peanut butter and the berries.
    I tried to cook it though, and completely failed! They fell apart! I’ve cooked with coconut flour before to do pancakes and they’ve worked eventually. These just broke though.


      3 egg whites = 41 calories, they are only 17 calories each. Not sure where you got 146 calories from! 1 tablespoon of ground flax is 30 calories. Hmm, I’m not sure why they would have turned out lumpy and dry- you could try adding a little bit of almond milk to the mixture!


    I love the look of these, and the promised 319 calorie count… But it didn’t work like that for me!
    When I put it into my food diary, they came out like this… (and I didn’t even use all your ingredients!)
    3tbs coconut flour = 90 calories
    3 egg whites (I thought more would be way too many calories so couldn’t do them all!??) = 146 calories
    1 tbs flaxseeds = 59 calories
    1/2 tsp baking powder = 7 calories
    vanilla extract = 13 calories

    That’s all I put in, already that comes to 346 calories, without any oil to cook it in, or toppings. If I were to add the rasberries (32 calories) and the peanut butter would be 100+ calories, it would come to over 470 calories.
    Also, they didn’t work, they just sat in the frypan being lumpy and dry. WHAT DID I DO!?


      3 egg whites = 41 calories :) only 17 calories in each, a whole egg is 70 calories as there are 53 calories in the yolk!


    This is interessting. BUT I don’t understand all those packaged ‘isolated uh things’ and powders:/ Sorry. It just doesn’t seem natural for the human body. Ofcourse I do have my supplements (org hemp protein, moringa, carob powder etc bla) which I occasionaly take, but I must say it’s def. not supposed to be (even ALMOST) what a meal is made of! 8o
    I would say, having one small child and one on the way I’ve learned to relax a little when it comes to food and just stick to all natural organic homecooked meals. Being from the mediterranean region I found out (only now in my thirties!) that my grandma was actually right. It doesn’t have to be all that complex when it comes to meals. Fresh and simple is the way to go and the body will thrive as will spirit. I guess I’m writing this not because I want to leave a negative note (I like reading about many different ways of looking at food and I try many) but because I want to share this thought of ‘simplicity’ in food with people who are on this website and may have a different opinion.


      Hi Diana! “Isolate” simply means the whey has been stripped of the natural fats and carbohydrates to leave mainly protein. It’s the same protein you would find in greek yogurt. This would be the same process for the Hemp protein too. Certain protein powder brands add flavours/colors/preservatives to their powders, which I don’t like, but other brands are much “cleaner”.
      I don’t think a protein powder should supplement meals but you can add it to smoothies, or pancakes, etc, to increase protein content in a meal that might mainly be carbohydrates. This actually balances out the nutrient values. I too value whole foods as much as possible as well, and I wouldn’t consider this type of protein far from that! :)


    If I wanted to replace the egg whites with a whole egg, how many would I need?


    Thanks so much for posting your daily meals, you’re inspiring me and have done a few recipes already-Loving it!!!!!
    Oh, and You also inspired me to get going on a challenge!!


    How did your pancakes come out so thick?! Mine looked like crepes. I used oat flour instead of coconut flour. Could that be why? Everything else was the same. And it looks like you have a lot of batter from the picture but when I measured it out it was such a small amount. I’m confuseddddd


      Hi Steph, yes coconut flour is SO different than oat flour, it’s much puffier and more voluminous if that makes sense, you may have also been low on the baking powder?


    [...] I’m a lover of breakfast, and peanut butter, so today was my indulgence day, and veganized this recipe from one of my favorite holistic nutritionist bloggers. (Thank you!) Her coconut flour pancakes are [...]


    I made these pancakes with blueberries instead of raspberries for breakfast, and they were SO GOOD! I bought new protein powder just so I could start making some of your amazing recipes! (and because i’ve been going to spin so much recently, I figured I could use the protein) :)


      Hey Marlies! That’s awesome – I have a ton of recipes with protein powder now – there’s a whole section at the bottom of my recipes page! :)


    [...] almond protein pancakes for my last meal, but these are so much yummier.  I got the recipe from this blog.  Here’s how to make them (you can also go to her blog and scroll to the bottom of the [...]


    [...] eat that breakfast every single day for a month, easily… for a few months it was nothing but protein pancakes, now it’s this Cinnamon Raisin Protein French Toast… oh yum yum [...]


    [...] the pancakes, I used the same pancake base as I did for the  PB & J Coconut Flour pancakes I made a couple weeks ago! They are gluten-free and darn delicious…and as you can see, the [...]


    Made the pancakes this morning for my first experience with coconut flour….. loved them!! Can you please give the recipe for the mug cake? Thanks!


      That’s great Laura, I’m so glad you liked them! For the casein mug cake:

      in a mug add..
      1 scoop vanilla or chocolate casein
      1 tablespoon coconut flour
      1 tablespoon raw cocoa powder (optional if you want to do a chocolate mug cake)
      1/2 teaspoon baking powder
      1/2 packet stevia (optional)

      mix all together… then add in

      1 egg white (or 2 tablespoons liquid egg whites)
      3-4 tablespoons almond milk (use 3 if you go with just vanilla, and 4 if you go with chocolate/cocoa powder)

      then stir it all together. the mixture will be pretty thick.
      Cover and microwave for 50 seconds.
      Top with peanut butter, fruit, coconut etc!


    Optimum Gold Standard Natural 100% Casein (the natural line, not the usual one) doesn’t contain artificial sweeteners :)


    I can’t wait to try these-they look so good! Can you add some of your protein pancake recipes to the recipe section of your blog? Sometimes I forget where I have seen them, and when I try to find one later, I can’t see it under the breakfast section.
    Always love to read about your experiments with different ingredients.


      Hey Terri! I just added these to the Protein powder section under recipes, I’ll add the other ones I believe I did on another WIAW! Thanks for the feedback! :)


    Yuuuum these look amazing! BTW what kind of blender do you use? I just went to target recently because my $40.00 super cheap Oster blender broke, (I dropped it)…So anyway I decided to splurge and get a $90.00 Ninja 1,000watts but it still just isn’t giving me the creamy consistency that you’re getting when I make protein shakes with ice. The shake is still very icey and I hate it. :( Any cost effective suggestions?


      I actually use my old crappy Oster and I’m shocked I haven’t blown the poor thing up yet! I use a spoon to mash down all the ingredients as I blend everything up, it’s actually a pretty loud and annoying process, lol, but eventually it’s all smooth! I’d imagine a Kitchen Aid might do the trick without costing too much, what I’ve found is you typically want a blender with a “cup” like bottom, rather than a square bottom, the cup shaped bottom allows the ice to get pulled through the blade more evenly and really blend well.


      I’ve found that the secret to well-blended smoothies is a pinch of xanthan gum, which is available in most grocery stores. It’s not super cheap but a tiny bit goes a LONG way. Arrowroot powder may work as well.


    Christal, where do you buy your Red Mill products? I LOVE your pancakes!


      Hey! I get them sent to me for free, lol! :) …but when I have to buy them, I get them at Save-On in the natural foods section, usually the baking area, or Superstore Natural Foods section by the baking stuff … or Planet Organic has a whole wall dedicated to Bob’s Red Mill, but you’ll pay more there!


    I will certainly will try this pancakes.
    I love coconut and this ones sound yumy. I will make them on Sundays, and freeze some for later, since I always make a double recipe


    Hi Christal,

    I was told about your blog by a mutual friend, Keri. I’m really enjoying checking out some of your recipes! The protein pancakes look delicious!



    Oh my gosh! Everything looks delicious! I can’t wait to try the pancakes.


    Everything looks deee-licious! I’ve been meaning to make your protein pancakes for awhile.


    Hi Christal! Thanks for sharing your WIAW. I look forward to them as they are inspiring when looking for new menu ideas! There is a lot of controversy about casein protein in the media. What are your thoughts around this? Till now I have avoided it (as I do all dairy) but I am not sure how I feel about it. I appreciate your feedback!


      Hi Elsa! You know, to be honest, I’m not sure where I stand on the casein thing yet. I too have heard negative things about casein, and what may occur in the body, but I have also heard research supporting casein. I do not eat dairy, but I do have whey protein all the time which is derived from dairy. I know whey and casein have different properties, but they are both dairy proteins. I am still figuring this one out. As I know more, and decide more on the matter I will definitely update!

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