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Getting tired of peanut butter and jelly? “Never!” you say. Good, I thought so. 😉 This PB&J Protein Waffle is the perfect combination of flavors and textures in one simple recipe. You get the earthy peanut butter notes in the waffle, a burst of fresh strawberry on top, and over 20 grams of protein in a single serving! And…(drumroll please)…it’s a Fuel Pull, Trim Healthy Mamas! That’s right! No significant sources of carbs or fats.
Does the PB&J flavor combo intrigue you? Click here for a picture index of my peanut-butter-and-jelly-inspired creations!
What’s the secret to the boatload of protein and peanut butter flavor without the calories? Defatted peanut flour! This is quickly becoming one of my favorite ingredients, and thankfully it’s getting easier and easier to find. Quite a few grocery stores even carry it now, but it may be labeled as peanut butter powder or something like that. Check the ingredients to make sure only peanuts are listed – no added sugar allowed here. If yours has salt added, just remember to adjust the salt in the recipe accordingly. I usually purchase Protein Plus brand defatted peanut flour online. iHerb.com is currently the cheapest place I’ve found this flour; click here to see it on their website. (iHerb carries a lot of great THM-friendly healthy food products. Check out my Starting THM page for a list with links.) You can also find it on Amazon.
Peanut flour has an incredible amount of protein at 16g in 1/4 c.! Add some egg whites and Greek yogurt in this waffle and you’re up over 20 grams of protein! That means that even though this waffle pulls back on the carb and fat sources, it’s quite filling. Because defatted peanut flour has around 4g fat in a serving, this waffle is right around the 5g fat allowed in a THM Fuel Pull setting. If you don’t want to venture into S territory, don’t add any extra fats on top of the waffle. I like to eat it with sliced strawberries and sugar-free syrup.
You can find sugar-free syrup sweetened with Splenda (sorbitol) at most grocery stores, and this is OK for occasional consumption according to Pearl. If you’re not into that, make your own! There are several recipes online, or you can find one in the “Sauces, Spices, Spreads & Syrups” section of my cookbook, Necessary Food.
Click here to see a list of all my waffle recipes! For a regular THM:S (low carb) option, try these 5-Ingredient Waffles. For a crispy THM:E version, these Cheater “Sourdough” Waffles are amazing.
This yummy waffle gets crispy on the outside, which provides the perfect foil to the bursts of fresh strawberry on top. A little syrup brings the right amount of sweetness and moisture to balance everything out.
Need single-serve recipes? Click here for a picture index of mine!
As always, check out the Notes section of the recipe for extra info. Check out the links in and below the recipe to see the products I use and recommend. Some of the links included in the recipe and blog post are affiliate links, which means that if you make purchases through these links, I make a small commission to help defray the costs of running this blog (at no extra charge to you). Thanks for your help!
You may also enjoy:
- Starting THM
- my recipe index
- my recipes grouped by fuel type, allergy info, and theme
- all my strawberry recipes
- all my waffle recipes
- ¼ c. defatted peanut flour
- ½ tsp. baking powder
- ⅛ tsp. xanthan gum
- 1/16 tsp. salt
- 1/16 tsp. (2 doonks) THM Pure Stevia Extract Powder
- Dash cinnamon (optional)
- -
- 3 T. egg whites
- 2 T. low-fat Greek yogurt
- 2 T. water
- -
- Sliced strawberries and sugar-free syrup for topping
- Whisk the dry ingredients. Add the wet ingredients and mix well. Bake in a greased waffle iron. The outside will get a little crispy when it's done. Top with sliced strawberries and sugar-free syrup and enjoy!
Suggested products:
- Defatted Peanut Flour (iHerb)
- Defatted Peanut Flour (Amazon)
- THM Defatted Peanut Flour
- Xanthan gum (Amazon)
- Xanthan Gum (iHerb)
- THM Pure Stevia Extract Powder
Could Super Sweet or Gentle Sweet be used in place of the pure Stevia Extract Powder, and at what ratio?
I recommend just sweetening to taste to make sure you end up with something you like, but you can use this conversion chart to help estimate. 🙂 https://media.trimhealthymama.com/wp-content/uploads/sites/4/2017/05/07222306/THM.Sweetener-Conversion-Chart.pdf
I tried subbing 2% cottage cheese as I didn’t have Greek yogurt nor the time to attempt to make any-didn’t turn out too well but I ate it. Going to try again with Greek yogurt
You could also use sour cream in place of the Greek yogurt. 🙂 If a recipe specifies low fat Greek yogurt, use low fat sour cream.
Would this recipe work ok for pancakes?
I’m not sure; I’ve never tried that. You’re welcome to experiment! I think they’d probably be OK.
What brand of Greek yogurt do you recommend?
I prefer the taste of homemade (here’s a tutorial: https://www.briana-thomas.com/easy-homemade-greek-yogurt-video-tutorial/), but I’ve tried many brands from the store as well. I’m not really that picky so I’ll take whatever’s available, but Fage is especially good and is a little more mild in tartness, similar to homemade.
This!!! Wow so good?. I think it is my current favorite thing. So glad you created it?
Awesome! I’m so glad you like it, Marla!
You are the best!!! Thank you so much!
I have been wanting to let you know how much I like your recipe for Pancake Syrup from your cookbook! The two previous syrups I’ve made since starting THM, I just tolerated! But your recipe, I actually enjoy! Thanks so much for all your great recipes! Your cookbook is my favorite “unofficial” THM cookbook (I have two others!). You are an amazingly talented young lady! I’m looking forward to trying this recipe soon!
I’m so glad to hear that, Miriam!
Hi! Thank you for all your great recipes! I too am in need of dairy free alternatives for recipes. I will say tho, I have learned to substitute my stevia applesauce in place of Greek yogurt with great results! I am going to try that in this waffle! Hopefully it will be just as great!! Thank you!
Hannah, would subbing in the applesauce make this an E instead of FP? I’m dairy free now as well.
Thanks!
It would start taking it in that direction, but the amount is small enough that you’d probably still be in FP territory.