Protein pancakes
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Mangopickle
Posts: 1,509 Member
Those of us transitioning to the new dietary lifestyle are always looking for ways to boost the protein and nutrition of our old carb heavy favorites. Some of the recipes we see floating thru MFP are really good and some just flop. I just made the Ultimate protein pancakes recipe for tomorrow's breakfast using Chike banana magic protein powder, Great Value egg makers for the egg whites and Bobs Red Mill gluten free flour. I also tossed in a heaping tsp of flax meal. I have to say I was impressed. These pancakes are super moist and as you should only eat 3 ( being a WLS pt) each batch makes 2 meals. The nutrition count is 17g of carb, 21.5 g of protein and 157 calories. Compared to Mcdonalds pancakes(3) 57 carbs, 9g protein and 340 calories
LaurenAOK is the original poster
Lauren's Post:
Pancakes are great. Protein pancakes are even better. For about a year now I’ve been trying to find the perfect pancake recipe; one that’s healthy, packed with protein, and amazingly delicious. I came pretty close with the original greek yogurt pancakes recipe, but I wasn’t satisfied with the high carb content. All the other lower carb/higher protein recipes I found online just didn’t taste as good.
Finally, an idea struck me. I decided to combine the greek yogurt recipe with a protein powder recipe, by replacing some of the flour in the greek yogurt recipe with protein powder. The result is a pancake recipe that has less carbs, more protein, and tastes even better.I swear, these taste better than the pancakes my mom used to make. I would eat those by the dozen, and they were about 1238484720 times less healthy than this.
Okay, here we go.
Ultimate Protein Pancakes
You’ll need:
6oz plain greek yogurt
1 large egg white
1/4 cup all-purpose flour
1/4 cup (about 2/3 scoop) vanilla whey protein powder
1 tsp baking soda
Anything else you’d like to add for flavor (I like adding in strawberries and vanilla extract)
In a bowl, combine the dry ingredients (protein powder, flour, and baking soda), and mix with a fork until well combined. In another bowl, combine the wet ingredients (egg white and yogurt) and mix until well combined. Slowly add the dry ingredients to the wet, stirring as you go. The batter should become thick. Add in any extras for flavor, and keep mixing until everything is totally combined.
Heat a skillet over medium heat and spray with non-stick cooking spray. Drop batter by the spoonful into the pan. Pancakes will expand as they cook, so don’t put them too close together. When little bubbles start to form all throughout the pancake, it’s time to flip it. Flip it a couple of times until it’s thoroughly cooked. Transfer pancakes to a plate, and top with whatever you’d like. They’re plenty flavorful on their own, but adding a couple tablespoons of syrup made them even better!
Makes 6 large pancakes. Nutritional information:
Calories: 314 | Carbs: 34g | Fat: 1g | Protein: 43g (!!!)
Edited by LaurenAOK On May 17, 2013 5:33 am
Tips that helped me. I set my stove just under medium. I brushed a bit of coconut oil between pancakes. I used a quarter cup measure to dollop out the batter. I cooked them 2 min each side and covered with a lid in between. I only flipped them once.
LaurenAOK is the original poster
Lauren's Post:
Pancakes are great. Protein pancakes are even better. For about a year now I’ve been trying to find the perfect pancake recipe; one that’s healthy, packed with protein, and amazingly delicious. I came pretty close with the original greek yogurt pancakes recipe, but I wasn’t satisfied with the high carb content. All the other lower carb/higher protein recipes I found online just didn’t taste as good.
Finally, an idea struck me. I decided to combine the greek yogurt recipe with a protein powder recipe, by replacing some of the flour in the greek yogurt recipe with protein powder. The result is a pancake recipe that has less carbs, more protein, and tastes even better.I swear, these taste better than the pancakes my mom used to make. I would eat those by the dozen, and they were about 1238484720 times less healthy than this.
Okay, here we go.
Ultimate Protein Pancakes
You’ll need:
6oz plain greek yogurt
1 large egg white
1/4 cup all-purpose flour
1/4 cup (about 2/3 scoop) vanilla whey protein powder
1 tsp baking soda
Anything else you’d like to add for flavor (I like adding in strawberries and vanilla extract)
In a bowl, combine the dry ingredients (protein powder, flour, and baking soda), and mix with a fork until well combined. In another bowl, combine the wet ingredients (egg white and yogurt) and mix until well combined. Slowly add the dry ingredients to the wet, stirring as you go. The batter should become thick. Add in any extras for flavor, and keep mixing until everything is totally combined.
Heat a skillet over medium heat and spray with non-stick cooking spray. Drop batter by the spoonful into the pan. Pancakes will expand as they cook, so don’t put them too close together. When little bubbles start to form all throughout the pancake, it’s time to flip it. Flip it a couple of times until it’s thoroughly cooked. Transfer pancakes to a plate, and top with whatever you’d like. They’re plenty flavorful on their own, but adding a couple tablespoons of syrup made them even better!
Makes 6 large pancakes. Nutritional information:
Calories: 314 | Carbs: 34g | Fat: 1g | Protein: 43g (!!!)
Edited by LaurenAOK On May 17, 2013 5:33 am
Tips that helped me. I set my stove just under medium. I brushed a bit of coconut oil between pancakes. I used a quarter cup measure to dollop out the batter. I cooked them 2 min each side and covered with a lid in between. I only flipped them once.
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Replies
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There are actually TONS of recipes like this. There are two of my favorites. I have pancakes for my evening "snack a few times a week. I should clarify that my evening snack is really my fourth meal. I divide my calories up so that I have four meals throughout the day. I found that I was always hungry again about 9 PM, so instead of fighting it, I just embraced it.
http://www.thefitbaldman.com/perfect-protein-pancakes.html
http://theworldaccordingtoeggface.blogspot.com/2008/03/chocolate-monkey-pancakes.html0 -
Thanks ladies, now when my grandson comes for his summer visits I can not only make him pancakes, I can eat some with him.0
