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Peanut Butter Protein Wafer
Lunch • India
How to Make Peanut Butter Protein Wafer (Traditional & Healthy Version)
Peanut Butter Protein Wafer is a modern, protein-rich snack with a delightful Indian twist. Drawing inspiration from the crispy 'soan papdi' and the beloved 'chakli', this wafer combines the nutty richness of peanut butter with wholesome grains and seeds, making it a nutritious addition to your lunch menu. The taste is an irresistible fusion of sweet, salty, and nutty flavors, enhanced by the crunch of roasted seeds and the subtle aroma of cardamom (elaichi). In India, peanuts (moongphali) are a staple in both rural and urban households, especially during festivals like Makar Sankranti and Lohri, where peanut-based sweets are offered. This Peanut Butter Protein Wafer is an innovative adaptation suitable for health-conscious families, fitness enthusiasts, and kids alike. Whether packed in a tiffin box or served with chai, it provides sustained energy and satiety. Its vegetarian ingredients make it inclusive for all, and the recipe can be easily adapted for vegan diets or specific health needs.
Ingredients(for 2 medium wafers (approx. 40g each))
- 1/2 cup Whole wheat flour (atta) (Atta)
- 1/4 cup Rolled oats (ground) (Chida)
- 1/3 cup Peanut butter (unsweetened) (Moongphali makkhan)
- 2 tbsp Jaggery powder (Gur)
- 1/4 cup Skimmed milk (Doodh (can use plant milk))
- 2 tbsp Whey protein powder (vanilla or plain, optional) (For extra protein) - optional
- 1 tbsp Chia seeds (Sabja)
- 1 tbsp Roasted flaxseeds (Alsi)
- 1/2 tsp Cardamom powder (Elaichi)
- 1/4 tsp Baking powder
- 1/4 tsp Pinch of salt (Namak)
Instructions
- 1
In a large mixing bowl, combine atta, ground oats, baking powder, a pinch of salt, and cardamom powder. Mix well to ensure even distribution.
3 minutes
Sift dry ingredients for extra lightness.
- 2
In another bowl, whisk together peanut butter and jaggery powder until smooth. Gradually add skimmed milk and mix to form a creamy paste.
4 minutes
Warm the peanut butter slightly for easier mixing.
- 3
Pour the wet mixture into the dry ingredients. Add chia seeds, roasted flaxseeds, and whey protein powder (if using). Mix to form a soft, pliable dough.
5 minutes
Do not overmix to avoid tough wafers.
- 4
Divide the dough into small balls. Roll each ball between two sheets of parchment paper into thin discs (about 2mm thick).
4 minutes
Use a rolling pin (belan) and keep the dough cool to prevent sticking.
Why This Dish is Healthy
This recipe is a healthy alternative to traditional high-fat, sugar-laden snacks. It uses wholesome Indian ingredients like atta and jaggery, providing lasting energy and keeping you fuller for longer. The use of seeds boosts omega-3 intake, supporting heart and brain health. With minimal added sugar and no deep frying, it's perfect for weight management and balanced diets.
This Peanut Butter Protein Wafer is packed with plant-based protein, fiber, and healthy fats from peanut butter, flaxseeds, and chia seeds. Whole wheat flour and oats add complex carbohydrates and dietary fiber to support digestion. Jaggery provides natural sweetness with trace minerals like iron and magnesium. The addition of protein powder makes it an ideal post-workout snack, and the absence of refined sugar and excess oil keeps it low on empty calories.
Pro Tips
- 💡Tip 1: For extra crunch, add a tablespoon of roasted sesame seeds (til).
- 💡Tip 2: Make a bulk batch and freeze the dough for up to 2 weeks.
- 💡Tip 3: Drizzle with a little melted dark chocolate for a festive touch.
Storage & Serving
Store in an airtight container at room temperature for up to 5 days. For longer freshness, refrigerate and re-crisp on a tawa before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
