Protein Pancakes Recipe

Posted by
Rate It!
Protein Pancakes
Add your photo!
Ingredients
12
Count
Nutrition
733
Calories
Total time
30
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. TO MAKE THE MIX:.
  2. Grind oats in a food processor or use an equal weight of oat flour.
  3. Measure all ingredients into an air tight container, shake or whisk until well combined.
  4. TO MAKE 1 LARGE PANCAKE:.
  5. Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
  6. Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
  7. Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
  8. Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
  9. Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
  10. Don't mix it vigorously or you'll have a dense, flat pancake.
  11. Add more water if necessary to make a medium batter.
  12. The thinner the batter the thinner and more dense the pancake will be.
  13. I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
  14. Fold in nuts (optionally you can use a teaspoon of nut oil or 1 1/2 teaspoons of peanut butter added to the liquid ingredients).
  15. Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
  16. Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 733.26 Kcal (3070 kJ)
Calories from fat 222.4 Kcal
% Daily Value*
Total Fat 24.71g 38%
Cholesterol 351.66mg 117%
Sodium 878.07mg 37%
Potassium 1821.6mg 39%
Total Carbs 57.4g 19%
Sugars 18.16g 73%
Dietary Fiber 8.99g 36%
Protein 69.9g 140%
Vitamin C 18.4mg 31%
Vitamin A 0.6mg 20%
Iron 10.4mg 58%
Calcium 788.4mg 79%
Amount Per 100 g
Calories 232.78 Kcal (975 kJ)
Calories from fat 70.6 Kcal
% Daily Value*
Total Fat 7.84g 38%
Cholesterol 111.64mg 117%
Sodium 278.75mg 37%
Potassium 578.27mg 39%
Total Carbs 18.22g 19%
Sugars 5.76g 73%
Dietary Fiber 2.85g 36%
Protein 22.19g 140%
Vitamin C 5.8mg 31%
Vitamin A 0.2mg 20%
Iron 3.3mg 58%
Calcium 250.3mg 79%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 15.9
    Points
  • 18
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top