It is National Pancake Day – might as well share some healthier YUM-YUM versions as we go…
Quick & easy protein pancakes
1 Tbsp. coconut oil
for the pancakes:
- 2 eggs
- ⅓ cup vanilla flavor whey or plant-based protein powder
- ½ tsp. baking powder
- 2 fl oz. unsweetened almond milk
Serves 2 – Per serving (suggested toppings not included):
213 Calories
2g Carbs
22g Protein
13g Fat
Directions:
- Place the pancake ingredients in a blender and blend well until smooth. Heat ½ tsp. coconut oil in a large frying pan over a medium flame.
- When the oil is hot, pour around a quarter of the batter into the frying pan.
- When bubbles start to form on the surface of the pancake, turn or flip the pancake.
- Cook for another 1-2 minutes. Transfer to a plate. Repeat steps with the remaining oil and batter. Serve.
- Consume immediately.
Serving suggestion:
Drizzle lightly with honey or maple syrup and serve with fresh berries of your choice
Lemon oat pancakes
3 Tbsps. butter or coconut oil (if vegan)
for the pancakes:
- 1 cup oats (use gluten free if preferred)
- 3½ fl oz. cold water
- 1 tsp. vanilla extract
- 1 tsp. baking powder
- finely grated zest of 1 unwaxed lemon
- 1 heaping Tbsp. desiccated coconut
- a small pinch of sea salt
to serve:
- a drizzle of maple syrup
- a squeeze of fresh lemon juice (optional)
Serves 3 – Per serving (with toppings included)
311 Calories
30g Carbs
5g Protein
19g Fat
Directions:
- Place the pancake ingredients into a blender jug and blend well until smooth.
- Melt 1 tsp. butter/oil in a frying pan over a medium heat. Reduce the heat to low.
- Add 2 Tbsps. pancake batter and cook for 3 minutes. When bubbles appear on the surface of the pancake, flip or turn and cook for 2-3 minutes.
- Transfer pancake to a plate.
- Repeat with the remaining butter/oil and pancake batter.
- Serve with maple syrup and lemon juice.
Store any leftover pancakes in an airtight container and refrigerate for up to 2 days or freeze on same day.
Thick & fluffy protein pancakes
- 8 egg whites
- ¾ cup oats (use gluten free if preferred)
- ⅓ cup vanilla flavor whey or plant-based protein powder
- 1 tsp. stevia (or natural sweetener of your choice)
- 3½ fl oz. unsweetened almond milk
- ¼ tsp. xanthan gum (optional)
- 2 tsps. coconut oil
Makes 4 pancakes
Per pancake (suggested toppings not included):
168 Calories
15g Carbs
18g Protein
4g Fat
Directions:
- Place the egg whites, oats, protein powder, stevia, milk and xanthan gum (if using) in a blender, and blend well until creamy.
- Melt ½ tsp. oil in a frying pan over a medium heat. Pour ¼ of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle.
- Cook for 2-3 minutes. When bubbles appear on the surface of the pancake, turn over and cook for 2-3 minutes or until the underside of the pancake is golden.
- Transfer to a plate.
- Repeat steps with the remaining oil and batter.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Serving suggestion:
Serve with mixed berries and a drizzle of maple syrup or honey.
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