Lean Protein Pancakes Recipes

LEAN PROTEIN PANCAKES

Lean Protein Pancakes image

Super high protein pancakes. I've spent a couple years perfecting this recipe. It seems like a bit of a pain at first, but they are worth the effort. I make up the mix in 30 pancake batches (5x) and it lasts me 3 weeks or so. Perfect for any athlete and dieter.

Provided by Steve_G

Categories Breakfast

Time 30m

Yield 6 serving(s)

Number Of Ingredients 12

Ingredients

1/2 cup whole wheat flour
1 cup oats
1 1/2 tablespoons vital wheat gluten (optional)
1/2 cup non-fat powdered milk
2 cups nonfat protein powder
2 tablespoons baking powder
2 tablespoons ground cinnamon
1/2 teaspoon salt
1 1/2 cups egg substitute or 1 1/2 cups egg whites
3 cups water or 3 cups fat-free buttermilk
3 teaspoons vanilla extract
1 1/2 ounces nuts

Steps:

TO MAKE THE MIX:.
Grind oats in a food processor or use an equal weight of oat flour.
Measure all ingredients into an air tight container, shake or whisk until well combined.
TO MAKE 1 LARGE PANCAKE:.
Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
Don't mix it vigorously or you'll have a dense, flat pancake.
Add more water if necessary to make a medium batter.
The thinner the batter the thinner and more dense the pancake will be.
I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.

Nutrition Facts : Calories 280.4, Fat 7.9, SaturatedFat 1.3, Cholesterol 2.6, Sodium 773, Carbohydrate 35.1, Fiber 5.8, Sugar 6.3, Protein 18.2

EASY PROTEIN PANCAKES

Easy protein pancakes image

Up your protein with these pancakes made with eggs, oats, milk and protein powder. A great breakfast after a workout, enjoy with nut butter or fruit

Provided by Cassie Best

Categories Breakfast, Brunch

Time 25m

Number Of Ingredients 9

Ingredients

1 banana
75g oats
3 large eggs
2 tbsp milk (dairy, soya, oat or nut milks all work)
1 tbsp baking powder
pinch of cinnamon
2 tbsp protein powder (whey, pea or whatever your preference)
coconut oil, or a flavourless oil, for frying
nut butter, maple syrup and berries or sliced banana to serve

Steps:

Whizz the banana, oats, eggs, milk, baking powder, cinnamon and protein powder in a blender for 1-2 mins until smooth. Check the oats have broken down, if not, blend for another minute.
Heat a drizzle of oil in a pan. Pour or ladle in 2-3 rounds of batter, leaving a little space between each to spread. Cook for 1-2 minutes, until bubbles start to appear on the surface and the underside is golden. Flip over and cook for another minute until cooked through. Transfer to a warmed oven and repeat with the remaining batter. Serve in stacks with nut butter, maple syrup and fruit.

Nutrition Facts : Calories 437 calories, Fat 16 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 9 grams sugar, Fiber 4 grams fiber, Protein 31 grams protein, Sodium 1.4 milligram of sodium

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