Basic Protein Pancake Recipe

by Kristine on January 6, 2011

in 5 Ingredients, Gluten Free, Healthy Breakfast, Pre-Contest Recipes, Protein Pancakes, Recipes, Snacks

Ok, so I’m a big fan of protein pancakes.  You may think they sound weird, but they’re delicious and taste like a crepe!

IMG_4663 [1024x768].JPGSo quick & easy, you can do so many things with them too.  They are not just for breakfast!  I always have some handy in the fridge to cut up and pop in the toaster for a quick breakfast or wrap it around a banana with some almond butter (instead of a tortilla!) for a snack.  Strawberries & low fat cream cheese stuffed inside (see above!) is delicious.  There are many variations of protein pancakes (protein powder, cottage cheese etc) but I just like this more plain version.

You can top them with sweet things (my fave)
nectarine cream cheese protein pancake.JPGor even savory!
canadian protein pancake.JPGBASIC PROTEIN PANCAKES

Makes 4 large pancakes (5 minutes prep, 10 min to make all 4!)

1 cup oats (quick or old fashioned)
1 large carton egg whites (equivalent to 16 egg whites)
1 Tbsp cinnamon (or to taste)
1 Tbsp vanilla (or to taste)

SINGLE SERVING VERSION

Makes 1 large pancake

1/3 cup oats (quick or old fashioned)
5-6 egg whites (from carton. 1/2 cup + 2 Tbsp or 3/4 cup)
Dash cinnamon
Dash vanilla

Preheat a medium sized skillet to medium heat.  Using a blender (or Magic Bullet or something smaller for the single serving), add oats & cinnamon and grind into a flour.  While its running add vanilla and egg whites.  Mist pan with cooking spray.  Using a ladle, scoop 1 spoonful of batter to the pan.  Cook and flip like a regular pancake until browned.

protein pancakes batch.JPGNutrition (per pancake)
Cals: 148  Fat: 1.3g  Carbs: 15.3g  Fibre: 3g  Sugars: 1g  Protein: 16.6g  Sodium: 203mg

IDEAS FOR TOPPINGS

- 1 Tbsp peanut butter and apple slices
- 1 Tbsp coconut butter (not oil!) and low sugar strawberry jam
- Frozen berries cooked in the microwave and poured on top
- 1 egg, slice of turkey bacon
- 1 Tbsp chopped walnuts and fresh blueberries
- Low sugar maple-type syrup
- Frozen mango cooked in microwave and poured on top
- 1 Tbsp almond butter and sliced banana
- Sliced strawberries and 1 Tbsp low fat cream cheese or Tofutti (non-dairy substitute)
- Fresh pineapple pieces and 1 Tbsp coconut butter

 

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Kristine

I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • lcurt88

    This looks amazing! If I wanted to make waffles would the recipe be the same?

    • http://www.busybuthealthy.com Kristine Fretwell

      I don’t know how it would work as waffles as its really runny batter. I have a whey protein waffle recipe that I’m posting tomorrow so stay tuned for that.

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  • Lynn Charland

    This is what I eat every morning for breakfast. Yummy!  I top it with greek yogurt and almond butter.

  • Trixie

    These look great! I’d love to make that second one, is that peaches, cream cheese, syrup & cinnamon?

    • http://www.busybuthealthy.com Kristine Fretwell

      That’s right! Low sugar syrup, nectarines & cinnamon. Its a non-dairy cream cheese I used called Tofutti, but if you don’t have a dairy issue then low fat cream cheese is great!

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  • http://lsmalls.blogspot.com/ Linsmallw

    looks so simple!  How much flour would you use instead of oats if you already have whole wheat flour available?

    • http://www.busybuthealthy.com Kristine Fretwell

      Hmm, that’s a tough one as I’ve never made them with wheat flour. I can’t guarantee they would taste as good. I’d try with 1/2 to 2/3 cup and go from there. The batter should be more runny than regular pancakes.

  • Cindy Schulz

    I am in love with this recipe!  I used the batter to make crepes and I was probably the happiest human on earth as I tore through my half (unfortunately I had to share with the hubby)! 

  • Cindy Schulz

    I am in love with this recipe!  I used the batter to make crepes and I was probably the happiest human on earth as I tore through my half (unfortunately I had to share with the hubby)! 

    • http://www.busybuthealthy.com Kristine Fretwell

      Haha, I hate when I have to share too ;)

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  • Whitg08

    I am in love.

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