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Protein pancakes - help need advice!

louiserebe
louiserebe Posts: 7 Member
edited November 2024 in Food and Nutrition
My fitness plan says to use 30g count flour with water - but I don't know how much water to use and if that weight is including the water. Someone help me they tasted to floury!

Replies

  • louiserebe
    louiserebe Posts: 7 Member
    *coconut flour
  • notcrazychef
    notcrazychef Posts: 15 Member
    100ml water would be more than enough, plus you would need to add other items to get consistency right like egg, egg white, coconut milk etc, you are looking for a batter consistency, also try using protein powder instead of coconut flour
  • louiserebe
    louiserebe Posts: 7 Member
    Thanks yes I use those other ingredients but not the milk :)
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    edited July 2015
    I like
    1/4 cup cottage cheese
    2 eggs
    1/4 cup oats
    1/4 cup mixed nuts


    Throw in a blender. No water required, or you can add a little if you like thin pancakes
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Coconut flour may need more water than expected. Add water until it is spreadable on a pan, and then possible add more to the next batch because as it sits it will thicken up.

    These are the pancakes I serve my kids:
    7 eggs
    1.5 - 2 cups coconut milk or water or left over smoothie (not green)
    2 scoops protein powder (we use Vega and chocolate)
    1/4 c hemp seeds
    1/4 c chia seeds
    1/4-1/2 c flax meal
    2 mashed bananas or pumpkin from a can
    1/4c melted coconut oil
    1tsp baking powder
    salt
    1-3 tsp cinnamon (add nutmeg and cloves if using pumpkin)
    1/2 c coconut flour

    This makes a big batch that we freeze, and warm as needed later. I have no idea how it breaks down but they're higher in protein and fat than most.
  • SaffronSunrise
    SaffronSunrise Posts: 182 Member
    I make protein pancakes/waffles using protein powder. Here's what I do, but I weigh everything on the scale in grams.

    2 egg whites
    1 scoop protein powder (I use chocolate peanut butter cup)
    tiny bit of vanilla
    cinnamon
    maybe 1/8 tsp of baking soda to get a little more rise

    I sometimes add ground flax and chia seeds
  • porsiempre31
    porsiempre31 Posts: 5 Member
    I buy protein pancake mix from Amazon it's called flapjacked and you only add water. I find it to be just the right consistency every time and taste great. It does cost a lot though for the amount you get.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    When I think of protein pancakes I think of cricket flour...
  • lewhitney8
    lewhitney8 Posts: 1 Member
    These are my go-to: http://paleomg.com/3-ingredient-simple-protein-pancakes/
    Coconut flour can be hard to work with because it really needs to sit in order to absorb the liquid. Use a protein powder as the "flour" base. I've also heard 1:1 of eggs and bananas works as well. Good luck!
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