Lean Protein Pancakes
"Super high protein pancakes. I've spent a couple years perfecting this recipe. It seems like a bit of a pain at first, but they are worth the effort. I make up the mix in 30 pancake batches (5x) and it lasts me 3 weeks or so. Perfect for any athlete and dieter."
- Ready In:
- 30mins
- Ingredients:
- 12
- Serves:
-
6
ingredients
-
PANCAKE MIX (6 Servings)
- 1⁄2 cup whole wheat flour
- 1 cup oats
- 1 1⁄2 tablespoons vital wheat gluten (optional)
- 1⁄2 cup non-fat powdered milk
- 2 cups nonfat protein powder
- 2 tablespoons baking powder
- 2 tablespoons ground cinnamon
- 1⁄2 teaspoon salt
-
FOR THE PANCAKES (makes 6 large)
- 1 1⁄2 cups egg substitute or 1 1/2 cups egg whites
- 3 cups water or 3 cups fat-free buttermilk
- 3 teaspoons vanilla extract
- 1 1⁄2 ounces nuts
directions
-
TO MAKE THE MIX:
- Grind oats in a food processor or use an equal weight of oat flour.
- Measure all ingredients into an air tight container, shake or whisk until well combined.
-
TO MAKE 1 LARGE PANCAKE:
- Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
- Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
- Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
- Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
- Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
- Don't mix it vigorously or you'll have a dense, flat pancake.
- Add more water if necessary to make a medium batter.
- The thinner the batter the thinner and more dense the pancake will be.
- I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
- Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
- Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
- Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.
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Reviews
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I love this recipe!!!! I'm a huge fan of high protein foods and these pancakes are the BEST! I just wish there were more breakfast recipes like this one. -
Dh is delighted with his new pancakes and so is his cook. He especially likes the fact that they're healthier than most other pancakes (lower in fat and higher in protein). I made three mornings worth and froze them. He gets them out in the morning and puts them in the toaster or microwave. I didn't tell him what was in them until he said he liked them. He says he never would have guessed and keep 'em coming. I appreciate being able to put up a large batch of mix and making a few at a time to freeze or eat freshly made. Per Steve G and with some input from me; for four to six 4 1/2" diameter pancakes use: 1/4 cup egg, 1/2 cup buttermilk, 1/2 tsp vanilla, optional nuts and pancake mix to desired thickness. I followed Steve's recommendation and made mine very thick, using about 3/4 cup pancake mix. If you don't add as much mix, they'll be thinner and you'll get more pancakes out of the batch. Thanks so much for sharing your hard work, Steve. -
i really needed da protien! thx! -
*Very* good and flavorful! Wife, toddler, and I all love them!
RECIPE SUBMITTED BY
Steve_G
Fort Myers, Florida
