Previously we wrote about what's all the fuss about protein for improving performance and body composition. In this earlier article we also talked about protein pancakes. We love them. We have them probably at least twice a week. They are easy to make, nutritious and delicious. Here we describe how to make them.
These are the ingredients for one serving. It is a good sized serving for hungry warriors.
- 1 egg
- 3 parts oats (45g)
- 2 parts vanilla protein powder (30g) This is our favorite protein powder from our GoPrimal.
- 1-2 table spoons low fat Greek yogurt (the more you add the more moist your pancakes become but you add further kcal. Alternatively you could use a squirt of sugar free almond milk)
- 1 dash of cinnamon
- 1 teaspoon of baking powder
- 1 table spoon coconut oil
Create your toppings as you like. We love to use any combination of the following:
- 30g of blueberries
- Half a banana (40-50g)
- 10-20g of nuts like walnuts or almonds
- 10g of dried fruits
- Tea spoon of coconut flakes
- Squirt of maple syrup or honey
- Mix together well the egg, oats, vanilla protein powder, low fat Greek yogurt (or sugar free almond milk), and baking power. You can add the cinnamon directly, add it later as topping, or both. This is a personal preference but I strongly recommend that you also already add some banana. It's a great taste and natural sweetener. Blend everything well either by hand or using a blender. The ideal batter should be thick but liquid.
- Pro tip: you may add some blueberries to the batter (instead of the topping) but not before you blend (looks disgusting). Just add the blueberries once the batter is in the pan.
- Heat up your pan and add the coconut oil. As soon as this is hot, add some batter. The world is torn between few big pancakes versus many small. We are on the side of many small. Takes a bit longer but looks prettier. This is now also a good time to add blueberries. Tastes nice because the blueberries get heated up too.
- Churn out your pancakes one by one. Build a pile and keep them warm somewhere (like in your oven). Don't heat up your oven too much, it will dry your pancakes out.
- Add topping to your liking. We have provided some ideas above. But your own creativity is your limit. For us, the pancakes are only complete with a large cup of black coffee.
The nutrition facts below (split of macro nutrients) are estimations and will vary based on the exact products you use as ingredients and the toppings you choose. The following is a good approximation related to the amounts outlined in this recipe:
- Total calories: 505
- Protein: 45g
- Carbs: 54g
- Fat: 14g
These pancakes are pretty awesome as a pre- as well as post-workout snack. Let us know what you think or share your pancake experiences in the comments section.