Um…who doesn’t like pancakes? Especially when each serving has 32g protein! What a way to start the day!
Concocted these for a client who’s lil tired of savory eggs every morning. Voila! Here’s a high protein SWEET option to alternate with savory mornings. These fluffy stacks of goodness are so easy + yummy, you’ll definitely FEEL like you’re splurging.
I’ll expand on some flavor variations you can try, but my go to is always add a pinch of cinnamon to the batter. Top with fresh berries + LOW FAT PEANUT BUTTER SAUCE! *
YES! PB+J ALL THE WAY!
INGREDIENTS
8 large organic egg whites or 12 oz liquid egg whites
1/2 cup vanilla vegan protein powder. Try ORGAIN VANILLA BEAN
1/4 cup oat flour (or blitz 1/4 cup rolled oats in VITAMIX or food processor)
1/8 tsp pure powdered stevia. Try TRADER JOE’S PURE ORGANIC STEVIA
1/8 tsp baking soda
1/4 cup filtered water
Propellant-Free Nonstick Spray. Try POMPEIIAN EVOO NONSTICK SPRAY
DIRECTIONS
Blitz all ingredients until smooth using immersion blender. Spray nonstick pan with propellant-free nonstick spray + warm over medium heat. Pour or scoop batter onto pan, using approximately 1/4 cup for each pancake.
See bubbles? I’m ready. Flip me!
When bubbles surface, loosen edges + flip pancake with silicone spatula. Remove from heat when it’s just cooked through, approximately 1 minute each side. We find high protein/low fat/low sugar recipes cook a lil more rapidly + can also dry out quickly, so recommend erring on the conservative side. Afterall, we can always cook a lil more, but we can never cook a lil less!
Yields 2 Servings.
* For that LOWFAT PEANUT BUTTER SAUCE I mentioned earlier:
Combine 1 scoop ORGAIN PEANUT BUTTER PROTEIN POWDER with 1 tsp peanut butter + 1/4 cup hot water. Mix with fork or immersion blender. Add more water by the tablespoon to thin to desired consistency.
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NUTRITION INFO
Obviously, we all come in different shapes + sizes + with radically different health goals. I estimated this recipe to make 2 reasonable sized servings:
230 Calories, 3.4g Fat, 20g Carbs, 8g Fiber, 1g Sugar, 32g Protein
Clearly, adjust portion size as needed to hit your macros. Important thing to note is that through experimentation I was able to “max out” or increase protein percentage to highest level, without sacrificing integrity of fluffy pancakes.
Whatever your portion size, our Fitness + Fuel Protein Pancake Recipe provides the following ratios:
53% PROTEIN / 34% CARBS / 13% FAT
VS
Basic Pancakes: 11% P / 56% C / 34% F
Kodiak Cakes: 29% P / 62% C / 9% F
Bob’s Red Mill: 35% P / 57% C / 8% F
Wow! Latter 2 are PROTEIN PANCAKE MIXES! Shouldn’t there be a rule, to market a product as a Protein source, PROTEIN should be the dominant macro?!
WAFFLE PEEPS:
Yupper! Recipe totally works for waffles too. Just be sure iron is well-sprayed + go easy on cook time, as high protein recipes can be a lil stickier + cook lil more rapidly/dry out more easily if overcooked.
