Lean Protein Pancakes Recipes

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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

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

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

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

PROTEIN PANCAKES



Protein Pancakes image

These are the high-protein, gluten-free pancakes you've been searching for--they are one of the most popular items among my clients. I've replaced the fat with applesauce, a healthy sub for fat in baked goods that also imparts a hint of sweetness with no added sugar.

Provided by Food Network

Categories     main-dish

Time 15m

Yield four 6-inch pancakes

Number Of Ingredients 7

1/2 cup unsweetened applesauce
2 eggs
1 teaspoon baking powder
1 scoop protein powder (such as Rocco's Protein Powder Plus)
Blueberry Syrup, recipe follows
1 pint blueberries
5 packets Monk Fruit in the Raw

Steps:

  • 1. In a small bowl, whisk together the applesauce, eggs, baking powder, and protein powder until just combined.
  • 2. Heat a 6-inch nonstick skillet over medium heat. Coat with cooking spray and pour 3 ounces of batter into the pan.
  • 3. Cook until the edges of the pancake are set, about 45 seconds. Flip and cook another 15 to 30 seconds. Repeat to make 3 more pancakes. Serve with Blueberry Syrup.
  • 1. Place the blueberries in a small pot and cook over medium heat until they soften and begin to burst, about 5 minutes.
  • 2. Transfer the berries to a blender, add the monk fruit, and puree until smooth, 15 to 30 seconds.

Nutrition Facts : Calories 43, Fat 0 grams, SaturatedFat 0 grams, Cholesterol 0 milligrams, Sodium 2 milligrams, Carbohydrate 11 grams, Fiber 2 grams, Protein 0 grams, Sugar 7 grams

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