Protein Pancakes Recipe

Now I have a number of ways I make protein pancakes which is dependent on the ingredients I have available.

Today I had a carton of Two Chicks Egg White to use up and various flavours of The Protein Works Protein Powder so I thought I would get a little creative and also try save myself some time during the week.

What you will need.

  • 1 x Scoop Protein Powder (I use The Protein Works and today did in Banana, Butterscotch and Chocolate Mint)
  • 75g Two Chicks Egg White (you can always de-yolk your eggs)
  • 1 x Large Banana
  • 50g Superfast Oats
  • 20g Flax Seed (I used Linwoods Flax, Sunflower, Pumpkin Seeds & Goji Red Berries)
  • 1 teaspoon Ground Cinnamon (I left out for the Butterscotch & Choc Mint varieties)

Protein Pancakes - Process

Put all the ingredients in a blender and mix until smooth – add a little water if you feel the mixture is too thick. I would say the mixture makes up a good 8 American style pancakes but it depends on how big, small, thick you want them.

Then taking a large frying pan, use whichever oil you like. I used Flora Sunflower Spray but sometimes use KTC Coconut Oil but I was using some of that to put on top so went for the low cal option to make up.

Once the pan is warm put a few dollops of mixture in the pan. I use a fairly large one so manage to get 4 pancakes in all at once.

Allow to cook for about a minute on one side then flip over and cook for about another minute. Depending on the heat of the pan you may need to leave a little longer, but you’ll know when its ready as the pancake will lift easily from the pan.

Then serve!

Today I served mine with a Chocolate Peanut Butter Coconut Oil (I’ll pop the recipe another time). I had made some fudge up earlier in the week and thought this would go rather nicely! It was divine!

Alternatively I tend to have with fruit and perhaps a little honey.

As you can see I have made a rather huge batch up, sometimes I just don’t have enough time in the morning so being able to get these out of the freezer and popping them in the toaster will certainly help free up some time.

Don’t forget if you purchase from The Protein Works to enter referral code KC18322 into the Registration Page to be gifted with a free pouch of Whey Complex 80 (this is how I got my Butterscotch flavour!)

Plus I just want to give a little shout out to Nics Nutrition, her site is where I first came across recipes for Protein Pancakes and along the way I have adapted to suit my taste.

Batch Protein Pancakes

Nutritional Information (I have done this based on the whole mixture as it depends on how many you would like although I reckon this mixture would do me 2-3 times)

  • 410 Calories
  • 12.7g Fat (2.5g Saturates, 4.5g Polyunsaturated, 3.1g Monounsaturated)
  • 41.2g Carbs
  • 12.1g Fibre
  • 12.9g Sugars
  • 33.7g Protein
  • 1.1% Vit A
  • 14.5% Vit C
  • 12.9% Calcium
  • 22.5% Iron

Beautiful Bank Holiday

This weekend was spent with family, having fun, doing jobs round the house and cooking!

After an action packed Saturday taking my youngest daughter to Swimbabes, (after she managed to get hold of the Sudocrem tub and covered her face) visiting the supermarket and just generally trying to keep the kids away from their dad who was putting a new garden fence up I made some Beetroot Burgers.

Beetroot Burgers might sound pretty disgusting, but they made a gorgeous change from normal burgers and were packed with lots of healthy goodness and at only 166 calories per serving (minus the bread) what’s not to love. In fact, in hindsight I would have preferred these burgers on their own with a nice salad and dressing to accompany as otherwise it can be a kind of carb overload. But definitely worth trying it you fancy a healthier option or are veggie.

Alongside these I made some peanut buttercups as a little sweet treat for the weekend. I subbed for Organic Peanut butter and managed to make 16 of these coming in at 78 calories per serving. They are rich enough and tasty enough to be satisfied eating the one! Or maybe two if you’re following the 80/20 rule! Perfect for when you need a little treat.

Both the above recipes can be found at Sprouted Kitchen a fab website with hundreds of whole food recipes. There are plenty here that I plan to try in the future and will no doubt cover.

Sunday was a little bad on the food front after starting off so well. The main issue was that I had to take the kids to TWO parties and party food has to be the worst! Even worse not even one veg stick in sight. So after consuming around 1000 calories in unsatisfying rubbish I really though I ought to do a little workout. Cue FitnessBlender a site with lots of free full length workout vids! 30 minutes burnt off 294 calories so made me feel a little less guilty about a day of not eating too great!

Bank Holiday Monday was spent with the kids, the husband cooked poached eggs on wholemeal toast for me – just how I like. He knows how picky I am at breakfast now and helps ensure I get as much protein based foods whenever he decides to make me something. We then took the girls swimming then came back to enjoy the garden and the first decent weather the UK has had this year!

I was starving when I got back and after much debate I finally opted for a protein pancake – I wanted something healthy but sweet so opted for a recipe from another of my favourite sites, Nic’s Nutrition! I’m really loving this site at the moment, but have so far only made various breakfast concoctions. Although there are plenty of other amazing recipes I plan to try.

She has so many amazing recipes but I opted for the Oat Banana Protein Pancake as it had the highest amount of protein, but with the oats and banana’s would leave me feeling fuller for longer. These make proper American Style pancakes (3 in total) all coming in at a total of 271 calories! I then added some blueberries to the mixture and then topped with a little honey and extra slices of banana. Just perfect for the summer sunshine!

After enjoying the summer sun and listening to the girls play together (mostly) nicely my husband made a Roast Chicken dinner with plenty of lovely veg. Topped off by a visit from my mum and more time in the garden it made for a lovely weekend (aside from the pile of ironing I then had to get done!)

Ooh and I lost 2lbs since my last weigh in! Happy Days!

Oat Banana Protein Pancake Peanut Butter Cup Beetroot Burger