Protein Pancake Recipe - A Healthy Pancake Recipe From Scratch
There are various recipes for making healthy pancakes that also taste well - this is one of them and I like both it's taste and it's nutrients profile. Recipe is simple to follow, but it takes some practice when baking pancakes.
Make Pancake Batter
Making pancake batter is easy - put ingredients in suitable pot, add some salt and water - milk if you like - and blend everything. Amounts of ingredients in this recipe is for 5, relatively thick, pancakes.
|In suitable pot add 25g of wheat bran, 25g of oats (oat flakes or oat flour), 10g of low-fat cocoa powder ...|
|... and 50g of rye flour.|
To increase protein content, add some protein powder. You can add whey protein, protein blend or pure casein powder - depending on the desired speed of digestion. I am endomorph, so I prefer slow digesting meals - my choice here is Optimum Nutrition Gold Standard 100% Casein. If you have only whey protein (on photo - Optimum Nutrition Gold Standard 100% Whey), feel free to add it - other ingredients will significantly slow down digestion of whey protein, but it will still be faster than digestion of casein powder. Of course, I have chocolate flavors only :o)
Note: This article is not sponsored in any way by Optimum Nutrition - any whey, protein blend or casein powder will do fine. These links are links within our site, but some articles DO have affiliate links - please read disclaimer regarding our supplement reviews!
|Add 50g of protein powder ...|
... and add one egg and 5 egg whites.
Add some salt. There is no need for adding baking powder, but if you like to experiment, feel free.
|Add some water and blend everything with hand blender. Gradually add water - this will help in avoiding lumps in pancake batter.|
Preheat non-stick frying pan and bake batter. After few minutes, flip pancake over.
Note: With batter of this kind, be very, very careful - pancakes are very gentle and can be ripped easily. Also, don't make them too thick nor too thin. If you rip your pancakes, don't throw them away - they still taste good and have great nutritional content, just they don't look like pancakes :o)
Bake second side of pancake few more minutes - depending on the pancake thickness.
Note that my pancake on photo has small rip - patch it with small amount of pancake batter and then bake pancake on first side for minute or two more.
|Baked pacakes - it is time to make pancake filling.|
|Pancake filling is made out of raspberries ...|
|... and low-fat or cottage cheese.|
|Mix everything with large spoon or hand blender (without adding water). I prefer mixing everything with a spoon, since I like chunks of raspberries and cheese in pancake filling.|
|Spread filling on the pancake ...|
... and roll the pancake.
And that is all. No additional sugar or any source of simple carbs or unhealthy fats.
Nutritional content of these pancakes is given in the following table:
|Optimum Nutrition Gold Standard 100% Casein||50g||36g||6g||2g||2g|
|Low fat or cottage cheese||200g||24g||5g||5g||0g|
|Calories:||420 kcal||420 kcal||162 kcal||-|
These 5 pancakes have around 1000 kcal - most calories come from protein and carbohydrates (105g each) and some from fats. There are also 28 grams of fibers in this meal - if you consider these 5 pancakes as a single meal :o)
More often, single pancake can be considered as a meal - for daily snacks, breakfasts and similar. Every pancake has around 21g of protein, 21g of carbohydrates, 4g of fats and 6g of fibers - 200 kcal in each pancake.
Note: It is important to use whole grains - oats, wheat and rye - in the form of flakes and flour. If you can buy other whole grain products, feel free - whole grains are full of complex carbohydrates, fibers, B complex and other vitamins, iron and other minerals, they have some protein and some healthy fats.
Raspberries and other berries are loaded with vitamins and minerals, not to mention broad spectrum of antioxidants.
Low fat or cottage cheese are great source of lean, slow digesting protein and calcium.
Of course, adjust amounts according to your needs and experiment if you like with batter and filling ingredients.