Protein Pancakes
User Reviews
4.5
Protein Pancakes
Description
The recipe begins by thoroughly mixing egg whites and protein powder to avoid clumps, ensuring a smooth batter. Mashed banana adds natural sweetness and moisture, while oat flour and baking powder contribute structure and lift. Almond milk thins the batter to the desired consistency for easy pouring. Cooking on a non-stick pan over low to medium heat allows the pancakes to develop a golden color and cook evenly. Flipping only when bubbles form and the surface sets prevents breaking apart, keeping them fluffy. Optional chocolate chips inserted into the batter provide bursts of sweetness.
These protein pancakes serve as a breakfast or post-workout meal with higher protein content than traditional pancakes. They work well with various toppings like syrup, fruit, or nut butter.
The recipe includes flexibility in ingredients, allowing banana substitution with applesauce and various protein powder types, accommodating different dietary preferences.
Ingredients
- ½ cup egg white, liquid form
- 1 coop (25 grams) protein powder vanilla
- 1 banana mashed
- ¼ cup oat flour
- ½ teaspoon baking powder
- 1-3 Tablespoons almond milk
- ¼ cup chocolate chips optional
Instructions
- In a small bowl whisk together the egg whites and protein powder with a fork or whisk until all the protein powder is dissolved. I find that a whisk does a great job for mixing in the protein powder.
- Stir in the mashed banana, oat flour and baking powder. Add the chocolate chips, if desired. If the pancake mixture seems too thick you can add almond milk to thin it out a bit (add 1 T at a time).
- Spray a medium sized non-stick pan with cooking spray and set heat to low-medium (I use the number 3 on my stove). The lower heat is the key to making sure the pancakes don't burn. Pour in pancake batter (I use ¼ cup for each) and cook until little bubbles form (about 3-5 minutes).
- Make sure the pancakes have set enough before you try flipping them, or else you’ll end up with a scramble. Carefully flip the pancakes over to the other side. Cook until pancakes are done in the middle (typically takes another 2-3 minutes).
- Place pancakes on a plate, top with your favorite pancake toppings. I like these with a drizzle of maple syrup, peanut butter and extra chocolate chips. Makes 4-5 pancakes.
- Store in the refrigerator for up to 7 days or in the freezer for up to 1 month. When you're ready to enjoy, you can eat them cold if you'd like but I like to reheat the pancakes by popping them in the toaster oven or microwave for 30 seconds - 1 minute. If frozen, you can thaw them in the fridge or pop in the microwave to thaw and reheat.
Notes
- Oat flour is key for texture; substitutions may alter pancake results.
- Whole eggs can replace egg whites; about 3-4 eggs equal ½ cup of whites.
- Mashed banana may be swapped with ½ cup applesauce for a different flavor.
- Vanilla protein powder is preferred, but other flavors like chocolate can also be used, affecting taste slightly.
- Cooking on low-medium heat prevents burning and ensures thorough cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1(4-5 pancakes)
Amount Per Serving
Calories 386 kcal
% Daily Value*
| Serving | 4-5 pancakes (w/o chocolate chips) | |
| Calories | 386kcal | 19% |
| Carbohydrates | 49g | 16% |
| Protein | 40g | 80% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 583mg | 24% |
| Potassium | 443mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 15g | 30% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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