[Actual pancakes pictured above]
Protein Pancakes that are high in satiety and low on the naughty refined sugars
As you may be aware, I have a bit of a sweet tooth. I tend to make a lot of ‘seemingly’ off-limit food that most people would think should be sending me to the ‘Fat Clinic’.
Thankfully, I’ve become pretty good at finding alternatives to the not-so-good food options and making them filling and down-right tasty.
Now, if you’re a maple syrup fan, the nutritional value of these pancakes would be somewhat compromised. There may be options for low calorie maple syrup out there, so you could perhaps use that as a viable alternative.
High protein pancakes (makes 3 large)
|2 eggs||Protein (and for binding).|
|1 scoop (35g) whey protein powder (choc preferred)||I use what ever’s around. Chocolate or banana are my faves.|
|1 cup oats||Low GI carbs (like it really matters). Oats rock and are also packed with fibre.|
|1/4 tsp salt||For taste. Trust me, your pancakes will need it.|
|1 tbsp stevia||Or sweetener equivalent. Stevia can be found everywhere. It’s natural and derived from a plant.|
|1 tbsp flour||For density (not 100% necessary and can be sub’d with any form of flour (rice, quinoa etc).|
|150ml milk||For density and protein (almond/low fat – any will work).|
|1 tsp cinnamon||For depth of flavour (also helps stabilize blood-sugar levels).|
|2 tbsp cacao||For taste (cocoa can also be used).|
|1 tbsp olive oil||To stop your ‘protein’ pancakes from being dry and awful (mandatory).|
|1/2 tsp vanilla extract||For taste.|
|Maple Syrup, natural yoghurt (to serve)||These will ‘jazz’ it up somewhat (I find the natural yogurt cuts nicely through the sweetness).|
Note: Ingredients will affect nutritional values once substituted.
#1 - Combine the ‘dry’ ingredients in a small food processor (protein, oats, salt, stevia, cinnamon, cacao, flour).
Note: You don’t have to combine them this way as they will combine just fine by hand – i just prefer a more consistently smooth pancake.
#2 – Place dry ingredients into a medium sized mixing bowl
#3 – Whisk in your ‘wet’ ingredients (eggs, milk, olive oil).
#4 – You now have your batter!
#5 – Heat a medium size pan over high heat until hot.
#6 – Once hot, turn it down to medium and grease with a small amount of salt-free butter.
#7 – Using a soup ladle, spoon in your batter and cook until bubbles start appearing on the surface before flipping and cooking through.
#8 – Top with maple syrup, yogurt and/or berries & fruit.
There you have it
My recipe for protein pancakes. They’re pretty tasty, and if you’re looking to pack on some muscle, they just might be what the doctor ordered.
(Based on 3 protein pancakes without toppings)