Low Cal Protein Pancakes-Huge stack 225 kcal w/ pic!

jms3533

On my days off, I love to fix pancakes. I have modified a recipe I recently viewed on MFP, and it turned out spectacular! It has 28 g of protein, and for two huge pancakes, packs only 225 calories. I added sugar free syrup (Maple Grove-30 cal per 1/4 cup) and no sugar added apple pie filling (1/3 cup is 30 cal). They are very fluffy as well. The pancakes in the photo below are served on a large dinner plate, so you get the idea of how large they are. Photo was cropped by MFP.



Single Serving Protein Pancake

1/2 cup Bob's Whole Wheat pastry flour
1 scoop Spirutein Vanilla protein powder
1 tsp Rumford's low sodium baking powder

1/2 cup Egg Beater's or generic egg substitute ( I used Publix Eggstirs)
3/4 cup unsweetened vanilla almond milk

Mix dry ingredients well. In a separate bowl, mix wet ingredients well. Blend wet ingredients into the dry ingredients. Don't mix too much, just like any pancake recipe. You will have lumps.

I topped mine with no sugar added apple pie filling and sugar free Maple Grove syrup. Fantastic breakfast after a 2-mile run. They are very filling, so this recipe can easily satisfy two people, and thus the calorie intake is only half, or 112 kcal.

Nutrition Values:

Calories Carbs Iron Protein Fiber Sodium
225 22 31 28 3 683

BandForAlyAnne

bump

mrsmel55

I really need to find that low sodium baking stuff...we love pancakes on Sunday but I hate the sodium the mix has in it!

haylz247

they look super yummy! i love love LOVE pancakes so thank you!
but please come and make them for me as i'm rubbish

IamOnMywayNow

Bump!

yecatsml

Just wondering about the calorie count as 1/2 C of whole wheat pastry flour alone has 220 calories per their website.

rowlandk

Bump!

iluxoxo211

Yummm bump!

princess12370

BUMP

SuperAmie

bump!

WendyTerry420

I was hoping that the apple part was the recipe. Pancakes are low-cal anyway. It's the syrup that makes them a "watch out" food. That's interesting to add some protein to it. I usually go ahead and eat meat with my pancakes.

Did you get the apple topping out of a can then? I was thinking maybe using Truvia and making my own topping. I love Saturday morning pancakes, especially with sausage.

jms3533

Just wondering about the calorie count as 1/2 C of whole wheat pastry flour alone has 220 calories per their website.

Thank you, thank you!! Darn the incorrect entries in the MFP database. I chose the first entry for bob's whole wheat pastry flour, and it is incorrect. yecatsml is absolutely correct.

Drat. So now it is best as a recipe to serve two, which is a more realistic serving anyway. Good thing I ran so much this morning! Here is the new nutrition information for this recipe, which SERVES 2. NOT 1 serving.

I wish we could delete entries. Hope everyone reads this corrected entry.

Calories Carbs Iron Protein Fiber Sodium
204 30 22 17 5 342

jms3533

I was hoping that the apple part was the recipe. Pancakes are low-cal anyway. It's the syrup that makes them a "watch out" food. That's interesting to add some protein to it. I usually go ahead and eat meat with my pancakes.

Did you get the apple topping out of a can then? I was thinking maybe using Truvia and making my own topping. I love Saturday morning pancakes, especially with sausage.

Please see my corrected post about the calories. Also, I buy the canned no sugar added pie fillings. Only 30 calories per 1/3 cup. the syrup is only 30 calories per 1/4 cup.

Julia6633

Bump..those look awesome

Scubanana7

I was hoping that the apple part was the recipe. Pancakes are low-cal anyway. It's the syrup that makes them a "watch out" food. That's interesting to add some protein to it. I usually go ahead and eat meat with my pancakes.

Did you get the apple topping out of a can then? I was thinking maybe using Truvia and making my own topping. I love Saturday morning pancakes, especially with sausage.

I just slice an apple, add a tiny bit of water and lots of cinnamon and 'steam' in a pan. Sometimes I 'sprinkle' brown sugar VERY lightly while cooking. These are DELISH.

Haven't tried on pancakes. Just ate alone or better yet......as a topping for sugar free icecream. This is also awesome with a few chopped nuts!

Scubanana7

You can add ground flax seed and a little wheat germ too to bump up the fiber!

loula28

Bumpity Bump

dare2love81

bump!

Dawn793

bump

trybefan

Kick *kitten*! Thanks!

aspen_matthews

Thanks for the pic. With recipes like this it can be scary to try them, but these look GOOD, like REAL pancakes!

nannabannana

Just wondering about the calorie count as 1/2 C of whole wheat pastry flour alone has 220 calories per their website.

Thank you, thank you!! Darn the incorrect entries in the MFP database. I chose the first entry for bob's whole wheat pastry flour, and it is incorrect. yecatsml is absolutely correct.

Drat. So now it is best as a recipe to serve two, which is a more realistic serving anyway. Good thing I ran so much this morning! Here is the new nutrition information for this recipe, which SERVES 2. NOT 1 serving.

I wish we could delete entries. Hope everyone reads this corrected entry.

Calories Carbs Iron Protein Fiber Sodium
204 30 22 17 5 342



Will try now. Tks for all the MFP ers for post too:)

Jauryn

Bump - with a side of excitement since I have all these ingredients at home I know what I'm making this weekend! Thanks for the share.

gaylelynnmc

Oh thank you so much for sharing this recipie I have missed pancakes...cheers!!

ccsmiller

looks great!

californiagirl1950

bump, thanks for posting

mjhelton

bump... sounds yummy!

skinnyitaliannn

I'm obsessed with pancakes:)

cheergirl1993

bump looks amazing!!

ro90

bump

littlehealthyhope

bump