Peanut butter and Banana Sandwiches on Spaghetti Squash and Pear Pancakes

Peanut butter and Banana Sandwiches on Spaghetti Squash and Pear Pancakes
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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 196.5
  • Total Fat: 4.8 g
  • Cholesterol: 0.1 mg
  • Sodium: 74.0 mg
  • Total Carbs: 35.6 g
  • Dietary Fiber: 4.3 g
  • Protein: 5.5 g

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Introduction

Two of these sandwiches make a great breakfast! Less than 400 calories, high fiber and protein, low sodium, high potassium. I adapted this recipe from: http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=382678
Two of these sandwiches make a great breakfast! Less than 400 calories, high fiber and protein, low sodium, high potassium. I adapted this recipe from: http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=382678

Number of Servings: 10

Ingredients

    pancakes:
    1/2 large spaghetti squash, baked (700g)
    2 pears chopped (387g)
    1/2 c egg substitute (like eggbeaters)
    ~ 1/2 tsp nutmeg
    ~ 1 tsp cinnamon
    ~ 1/2 tsp ground ginger
    1 c flour (I just used white all purpose cause that is what I had on hand)

    toppings:
    5 Tbsp natural peanut butter (no sugar added)
    5 bananas

Tips

Cook time is high because each batch takes 12 minutes and with 5 batches of 4 pancakes at a time it comes to an hour. Make the pancakes the night before and reheat in a toaster oven or regular oven for a quick breakfast.

Cook time does not include time baking squash (I had leftover), but if you don't, to prepare spaghetti squash:
- Preheat oven to 450
- Cut squash in half length wise and scoop out seeds with a spoon.
- Cover baking sheet with foil and spray with cooking spray.
- Place squash halves cut side down on baking sheet.
- Bake at 450 ~45 minutes until meat it soft and shreds when you run a fork through it. Larger squash take longer.
- Remove flesh of squash with a fork. It should come out in spaghetti like threads easily.

I did not specifically measure the spices when I added them, these numbers are just rough estimates.

I reheated these the next day in a toaster oven and they were just as good as fresh if not better (they got a bit crispier which was nice)!

Alternative serving suggestions:
- Top with a drizzle of honey
- Pair one sandwich with a serving of greek yogurt and fresh fruit, an egg, or turkey sausage for a boost of protein to keep you full all morning :)
- Top a pancake with 1/4 T peanut butter and 1/2 T jam for an open-faced PB&J
- Serve as normal pancakes with fresh fruit (like peaches or strawberries) or syrup toppping
- Roll around a turkey sausage link

Nutrition info for pancake alone:
Servings: 20 (one pancake)
Calories: 49
Fat: 0.3 g
Carbs: 10.3 g
Protein: 1.5 g
Cholesterol: 0 mg
Sugars: 1.8 g
Fiber: 1.1 g
Sodium: 18 mg
Potassium 67 mg


Directions

- Put squash, pear, cinnamon, nutmeg, and ginger in larger bowl and stir to combine. Taste to adjust flavor as desired.
- Add egg substitute and stir to combine.
- Add flour gradually (so you don't make a mess) and stir to combine.
- Heat pan on medium and spray with cooking spray.
- Drop 1/4 cup of batter into pan and use fingers to press out into a thin pancake. Mine were a bit oblong about 4 inches by 2 inches -ish.
- Cook about 6 minutes per side (it takes a while to cook through, but be patient!).
- Respray pan between batches

- Spread 1/2 Tbsp of peanut butter between 2 pancakes.
- Slice bananas and top bottom pancake with ~5 slices of banana (half a banana per sandwich).
- Put second pancake peanut butter side down on top of banana topped pancake to make sandwich.


Serving Size: Makes 20 pancakes, or 10 sandwiches (2 pancakes, 1/2 T PB, 1/2 banana each)

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