Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Enhanced Three Ingredient Pancake


Hey Friends,

Just droppin in for a quick recipe post. A recipe for a three ingredient pancake stack showed up on my Pinterest feed last week and it reminded me of the super simple stack I had made for my boyfriend a while back that I didn’t share. I cannot take the credit for this recipe though as I totally stole the bloggers amazing idea of using peanut flour in the batter rather than whey or oat flour. Regrettably I cannot for the life of me remember who it was that posted the stack, and I apologize but thanks for the inspiration mystery blogger! My own creativity came in when it came down to proportions and add-ins as I just added what I felt would taste good and would create the proper batter consistency.

Rule: Proper pancake batter should NOT be runny!! No, no! That leads to flat pancakes. You want a thick batter than has to be spread on the pan. This leads to big, thick, fluffffaaayy cakes. Just thought you should know. πŸ˜‰

Despite not really going in with much of a plan other than the three basic ingredients, this mighty stack did its job at waking up my sleepin boyfriend as he gobbled them all up with a smile.

I mean, how could you not when they looked like this:


Enhanced Three Ingredient Pancakes (Gluten free)

Inspired by Pinterest

Serves 1


  • 1 medium-large banana (preferably a ripe one) or about 110grams
  • 1/4 cup peanut flour (or PB2)
  • 2 eggs (or can sub egg whites for one or both of the eggs. 1 egg=> 3 tbsp egg whites)
  • 1/2 tsp baking powder (optional)
  • 1/2-1 tsp vanilla extract (optional)
  • Cinnamon to taste

Directions: Slice your banana into a bowl keeping a few pieces out for garnishing. Place a little bit of water in the bowl (less than a tbsp), place a lid on the bowl and microwave for 45 seconds. This is simply to make the mashing process easier (via steaming first). If your banana s super ripe, you may not need to do that, just mash it. In another bowl, whisk you eggs then add to the banana. If you steamed your banana first, temper your eggs in, meaning do a lil bit at a time while stirring quickly to prevent the eggs from cooking from the heat. Add in the rest of your ingredients and combine well. Preheat a pan with a lil bit of coconut oil on medium-low heat. When you pan is warmed up, spoon 1/3 of your batter onto the pan and spread it out to your desired size and shape. Let it cook until bubbles appear and than flip. Take care not to burn these pancakes as the sugars from the banana tend to brown fairly quickly. Repeat the process with the rest of your batter.

Cookin away

Cookin away

When all your pancakes are all done, top with whatever you heart desires. For my boyfriend here’s what I added:

  • Chocolate Peanut Butter Icing. Mix 2 tbsp of chocolate PB2 with a 1/4 cup of plain greek yogurt, Stevia to taste, and enough water or milk to make a thick icing (~1 tbsp or so). Spread the yogurt mixture between each of the pancakes. If you don’t have PB2, use peanut flour+cacao powder+Stevia OR you can use whey+yogurt instead.
  • The remaining banana slices.
  • Fresh raspberries.
  • Cashew Crumbles. This was the result of me attempting to make homemade cashew butter…My blender failed on me for this one so I ended up with crumbles.
  • Pure Maple Syrup.

The end result before handing it over to the boyfriend was quite pretty to look at:


Pancake Porn…

Than he got his hands on it and lets just say the maple syrup bottle got a lil bit more use

Slathered in his favourite condiment...Pure maple syrup.

Slathered in his favourite condiment…Pure maple syrup.

After drowning my beautiful stack in his favourite sticky sweetener he looked up from his plate and said, don’t be offended, these are really good and all… but you know I just need my maple syrup

No offense taken. If he’s happy, I’m happy. Even if that means having a maple syrup to pancake ratio of 10:1.

#ManLikesHisSyrup. #NeverEnoughSyrup. #DoYouEvenSyrup?

What’s your favourite pancake topping?Β What’s better than peanut butter? Maybe some melty banana and/or questbar bites πŸ˜€



18 thoughts on “Enhanced Three Ingredient Pancake

  1. Are you kidding me?! This recipe is ridiculous. A real LOL-er, right? Like, I’m never.ever.ever. making real pancakes again.

  2. Looks delicious πŸ™‚ I’ll have to whip these up! THNX πŸ™‚

  3. OMG, that sounds really delicious! I think I’ll try this recipe this weekend! I will tell you how it was! Thank you for your inspiring posts! Im so glad that I found your blog! And I am always happy to see a new post of you in my blogroll!

  4. I have a question thats non related to this post, but I’ve been dying to ask. With midterms, I haven’t been to the gym in a month. I work, volunteer, am doing my thesis blah blah. How did you do it when you were in undergrad? Also how did you handle all those drinking parties etc?

    • Yeah, the last year of undergrad is quite hectic! I was very stressed out during my thesis but the gym is MY TIME. I never let it slip away because it’s what keeps me sane and feeling good about myself during tougher times. If you can’t make it to the gym and really want to do something, there is always some amazing workouts on youtube that you can do to get yourself movin and break away from the studiousness for a lil bit to give yourself a breather. 30 minutes at least is totally fair to kind to yourself and do something for you when you are working so hard. Blogilates ( is great for posting at home workouts!

      Drinking…that’s an easy one for me as I don’t drink. I have never really had a desire to drink much and because I’m so tiny, a lil bit throws me right off the next day (even though I have never let myself get drunk or anything). It’s just not worth it to me as it would only mess with my tummy and my workouts. Gymrat freak eh? For most though, alcohol is part of their social life and there is no rule saying you have to be sober 100% of the time. Don’t deprive yourself but also know that alcohol is a key antagonist to almost all health and fitness related goals (stalls weight loss and muscle gain, leads to weight gain if binge drinking is common, etc).

  5. Are you most of your friends into healthy eating/living? I feel like it’s often easier to succeed when your friends are trying, too.

    • I’m quite extreme in comparison to many of my friends and family. That being said, they accept my choices and don’t harp on me for it. It does help a lot when others live a similar lifestyle to you, but sometimes that is tough. If there comes a time where your friends beg you to go to McD’s for food and you really don’t want to eat that, either a) go with them and find an alternative item there to eat, b) not go (but miss out on the socializing) c)bring something of your own to nom on. Make the decisions that make you happy and don’t worry too much about what others do and think. They should be accepting of what makes you happy.

  6. You actually are the cutest! You have inspired me so much!

  7. Do you have any workout tips for a pear-shaped body, how to get a slimmer lower body!

    • Unfortunately there is not such thing as spot reduction. What I mean by that is that you cannot just slim a certain part of the body. Through loosing weight, the weight will come off throughout the body. Embrace the curves that your pear shape gives you! πŸ™‚ As a few suggestions you could look into…
      ~plyometrics. These are exercises that use explosive power to build strength, similar to weight training, and give a great cardio burn. These will burn calories better than simply running on the treadmill and will also support strength building. One reason why I’m suggesting this is that a lot of bodybuilders tend to use plyos as a method of controlling the size of their lower bodies (ie. ensuring that their muscle development isn’t too much for their competition class. Bikini fitness models for example are supposed to be not as muscular as figure girls but still need some muscle definition. They tend to do a lot of plyos). Examples: Box jumps, jump squats, lunge jumps, high knees, etc are all good plyo exercises.
      ~include some (max 2-3 sessions per week) of HIIT cardio. Sprining for example is another way of torching fat and helping to slim all over while also building lean muscle mass, which, due to muscle being more compact than fat, will lean you out.
      ~Don’t fear weight training the lower body. Doing weighted exercises on your lower half (squats, lunges, etc) will not increase the size your lower half. Instead, you will build LEAN muscle and firm up that booty! πŸ˜‰
      ~Don’t forget the upper body. Remember that you can’t spot reduce so don’t stray your attention away from working on you upper body as well as you need balance. Ensure you also have some workouts that focus on chest, back, core and arms to keep body balance.

      Hope that helps!

  8. Do you weigh all your food!

    • Right now, yes. There are certain things (like fats and starchier carbs) that I’m not the best at eye balling and right now I need to ensure that I am getting enough of those things for my goals (to gain weight). I don’t mean to skimp, but because carbs are so heavy feeling to me, sometimes I subconsciously end up eating less if I don’t weight it out. I don’t advise this for everyone though as again, it is a number attachment which can lead to obsession and calories counting.

  9. Asking questions are in fact fastidious thing if you are
    not understanding something completely, but this piece of writing
    presents nice understanding yet.

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