5 Top Protein Pancake Recipes For your Pancake Day

  1. Banana Pancakes

¼ Cup coconut flakes

1-2 Scoops Vanilla Whey protein powder

6 Whole Eggs

2 Egg Whites

1 TBSP coconut oil

1 Whole Banana

Instructions – Makes 8

  1. Preheat Frying pan
  2. In a bowl mix eggs, 1/4 cup coconut flakes, 1/2 of a mashed up banana
  3. Melt coconut oil in microwave and add to mix.
  4. Stir in protein to a creamy & smooth consistency. (Add cinnamon if wanted for taste)
  5. Pour in frying pan and cook a few minutes on each side.
  6. Once all pancakes are made, slice up the remaining 1/2 banana (Top with Zero Calorie syrup)
  • 1 Pancake = 6.5 Fat, 5.5g CHO, 11.7g Protein, 127 Kcal.

 

2) Simple Banana Pancakes

1 Whole Egg

2 Egg Whites

1 Banana

1 Scoop Whey Protein powder (approx. 28g)

Instructions Makes 3-4

  1. Mash the banana and crack the eggs in it, stirring until the mixture becomes smooth & Stir in protein powder.
  2. Heat a greased griddle or frying pan on medium heat and pour about a 2.5-inch wide puddle of batter.
  3. Delicately flip the pancake after about 25 seconds or when it browns. The recipe makes 3-4 small pancakes.
  • 1 Pancake = 5g Fat, 38g CHO, 38g Protein, 315 kcal.

 

3) Oatmeal Pancakes

1 Cup Raw oats

1 scoop protein powder

3 egg whites

¼ cup of water

1 ½ tsp cinnamon

2 packets of sweetner

1 ½ tsp baking powder

Instructions  Makes 1 serving

  1. Place all ingredients in a blender and blend for 30 seconds.
  2. Then pour onto a hot grill and cook like a normal pancake.
  3. An optional addition is to add some frozen fruit after the batter is blended.
  • 1 Pancake  8g Fat, 57g CHO, 45g Protein, 465 kcal.

http://www.bodybuilding.com/fun/20-best-healthy-protein-pancake-recipes.html

 

3) Nut Protein Pancakes – Low CHO Recipe.

½ Scoop Vanilla Whey Powder

3 Egg whites

2 Tablespoons of almond or peanut butter

¼ cup (50-60ml) of unsweetened almond milk

Instructions: Makes 3-4 Pancakes

  1. Blend all ingredients in a blender
  2. Fry in pre-heated pan
  3. Top with Fresh fruit of choice

 

14g whey = 52 kcal, 1.1g cho, 9.8g protein, 1g fat

3 egg whites= 42kcal,  10,4g protein

2 tablespoon (50g) peanut butter= 303 kcal, 3.9 cho, 12.5g protein, 26g fat

¼ cup of almond milk = 16kcal, 1g CHO, 0.5g Protein, 1.5g Fat

  • 3-4 Pancakes = , 28.5g Fat, 6g CHO, 33.2g Protein, 413 kcal  

 

4) Vanilla Blueberry Cake Protein Pancakes

½ Scoop Vanilla shake protein powder

1/3 cup of oat flour

2 egg whites

¼ cup almond milk

¼ cup blueberries

1 tablespoon cashew butter

Instructions – Makes 5 Pancakes

  1. Pre heat pan
  2. Blend in food processor: egg whites, almond milk, blueberries & Cashew butter
  3. Mix together protein powder & oat flour then add to bowl with other ingredients.
  4. For the jam heat the blueberries and maple syrupin pan for approximately 8 mintues
  5. For the glad stir the protein powder & Almond milk
  6. Spoon onto pancakes and serve
  • 5 Pancakes = 13g Fat, 49.2g CHO, 38g Protein, 457 Kcal + 8g Fiber.

 

http://www.proteintreatsbynicolette.com/2015/04/vanilla-blueberry-cake-protein-pancakes.html

 

5) Lemon Chia Seeds Protein Pancakes

1 scoop vaniila protein powder

2 egg whites

65g banana

1 tsp chia seeds

1/8 tsp vanilla extract

½ tsp baking powder

½ tsp lemon zest

1 tbl lemon juice

1 tbl oat flour

Instructions

  1. Smash bananas with a fork
  2. Add all remaining to the bowl
  3. Cook until brown on each side
  • 4 pancakes= 6g fat , CHO 30g, 33.2g protein, 289 Kcal

 

Lemon Chia Seeds Protein Pancakes

By | 2017-03-09T12:11:12+00:00 February 27th, 2017|Diet, Eleanor Rees' Posts, Fat Loss, Personal Trainer, Personal Training|0 Comments