REVIEW: flapJACKed Buttermilk Protein Pancake and Baking Mix

While I have so far only had experience with their Mighty Muffins, what flapJACKed is most well known for is their Protein Pancake and Baking Mix.  Utilizing a combination of whole oat flour and both whey and pea protein, they’ve put together a mixture that delivers approximately three pancakes for only 200 calories that provides 20 grams of protein and 5 grams of fiber.  Sounds almost too good to be true, but my good luck with the Mighty Muffin’s recently has me feeling optimistic.

Opening the bag it looks and smells like tan flour with no distinguishable pancake or waffle aromas except for a hint of sweet and salty shimmer.  Once you add in the 1/3 cup cold water, however, it smells distinctly like a pancake or biscuit dough, with the slight tang of buttermilk and a Bisquick familiarity.  Let the mixture sit for three minutes to thicken up, and all of the prep work is done.

I decided to start with a sacrificial cake and try the ratios exactly as recommended.  Coming off the griddle the pancake has a lovely sweet and cake-like smell with a solid fluffy appearance and bounce.  On its own the taste is a little dry and bland, with a slight grainy texture.  It reminds me a bit of when I make my own pancakes with whole wheat flour and don’t do anything to try and transform the flavor.  To be fair though, I don’t think I’ve ever eaten a naked pancake, and when the classic butter and syrup combination is applied the flavor is greatly improved.  The texture holds up just like a traditional pancake but a bit more dense and tough.


For the second, full batch, I added a little bit more water to thin out the batter, in hopes that they may cook a little more evenly with a slightly less tough result.  This was the right move, as these cakes are fluffier and wider with an overall more appealing look.  The smell, once again, is fantastic, with the flavor being good but a bit muted.  I tried them again with the classic butter and syrup combo and they were great.  Not as intensely indulgent as a true stack of pancakes but for 200 calories, 23 carbs, and 20 grams of protein these are a fantastic tradeoff.  To really put the cake to the test I made a short stack in a fashion that I would actually make if I was cooking from scratch; with syrup, butter, banana, blackberries, and peanut butter.

This was absolutely delicious, and the exact reason why this product has such potential, because when most people, myself included, eat pancakes or waffles, we put so many additional things on them that the base flavor gets lost.  The flapJACKed pancakes give you a great filling and fluffy base by which to build your masterpiece and leave extra macro-space for syrups, fruits, and delicious spreads.

The protein pancake masters at flapJACKed have slowly become one of my favorite companies, delivering great products that are filling, delicious, and an exciting way to still enjoy a weekend breakfast without the inevitable carb and sugar crash.  I’ll be on the lookout for other mixes but this Buttermilk version is a fantastic start to any pancake or waffle creation.
Rating: 9/10

RECIPE: Whole Wheat Spicy Gingerbread Muffins

Happy Holidays! It’s officially the best time of the year – full of foggy breath, peppermint, egg nog, and GINGERBREAD. Yes, one of the greatest flavors of the season is the merry marriage of molasses and spice. These muffins mostly focus on the moist bready aspect of the ginger experience, but one of the best parts of eating a good gingerbread man cookie is the cutting sweetness of the icing on his head, arms, and belly. I add just a touch of white chocolate to emulate that occasional sweetness that gives a little whimsy to your typical ginger muffin.


I like to do my baking in small batches, so when I find recipes in books or online I tend to cut them in half, which takes some math and some guessing – expertly reflected here.  I also like my spice-cake recipes pretty aggressive so here’s my take on some whole wheat, “kinda healthy but let’s not act like it’s not a muffin” gingerbread muffins.  Recipe makes six muffins, to make a full batch of 12 just double all the measurements.

What you’ll need:

1/4 cup coconut oil
1/4 cup molasses
1 egg
1/4 cup maple syrup
1/4 cup sour cream
1/4 cup nonfat Greek yogurt (can substitute all cream or yogurt if preferred)

1 cup white whole wheat flour (or any kind of flour you like)
3/4 teaspoon baking soda
1/4 teaspoon salt
2 teaspoons cinnamon
1 teaspoon ground ginger
1/4 teaspoon cloves
A couple cracks fresh black pepper
Turbinado sugar for topping (and/or other coarse sugar)

1/3 cup white chocolate chips/chunks

Preheat oven to 375 degrees

Melt the coconut oil and whisk with molasses.


In another bowl whisk egg, maple syrup, sour cream, yogurt, and ginger. Let it come to room temperature or microwave 30-40 seconds. Add the creamy mixture to the molasses and whisk until combined.


In another smaller bowl add the flour, baking soda, salt, cloves, black pepper, and cinnamon.  Mix them together well and then stir into wet ingredients until just combined. Fold in white chocolate.


Spoon evenly into muffin tin sprayed with non-stick cooking spray. Top evenly with turbinado sugar and other sugars if you have them (I used turbinado and red decorating sugar). Top each muffin with a little shake of cinnamon.


Bake for 15-18 minutes, or until the tops are firm to the touch and a fork/toothpick inserted into the center comes out clean.  Stand over the oven and inhale the insanely delicious smelling warm air taking over your kitchen.


Eat share and enjoy!!!