Protein pancakes - help need advice!

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louiserebe
louiserebe Posts: 7 Member
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!

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  • louiserebe
    louiserebe Posts: 7 Member
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    *coconut flour
  • notcrazychef
    notcrazychef Posts: 15 Member
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    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
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    Thanks yes I use those other ingredients but not the milk :)
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    edited July 2015
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    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
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    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
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    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
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    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
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    When I think of protein pancakes I think of cricket flour...
  • lewhitney8
    lewhitney8 Posts: 1 Member
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    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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