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Prep Time: 15 Minutes Cook Time: 45 Minutes |
Ready In: 60 Minutes Servings: 14 |
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This recipe yields about 14 medium sized, delicious, high protein, pancakes; using the optional vital wheat gluten allows for a much fluffier pancake. I add the non-flavored, sugar-free, fiber supplement for just a bit more fiber. If you choose to refrigerate the left-overs you should consume them in 7 days or less; freezing will allow for more time. When frozen, I allow them to thaw overnight in the fridge and then re-heat them in the microwave on high for about 2 minutes per 2 pancakes. Enjoy! Ingredients:
1 cup whole oats (equal weight) or 1 cup whole grain oat flour (equal weight) |
3 1/2 tablespoons sugar-free fiber supplement (non-flavored) (optional) |
1 1/2 tablespoons vital wheat gluten (optional) |
1/2 cup non-fat powdered milk |
1/2 cup whole wheat flour |
2 tablespoons ground cinnamon |
2 tablespoons baking powder |
2 cups protein powder |
1/2 teaspoon salt |
6 tablespoons sugar-free preserves (strawberry, apricot etc...) |
5 teaspoons unsalted natural-style peanut butter or 5 teaspoons nut oil |
1 1/2 cups egg substitute or 1 1/2 cups egg whites |
3 cups fat-free buttermilk or 3 cups water |
3 teaspoons vanilla extract |
Directions:
1. Grind the oats in a food processor, or equivalent, to a medium/fine texture.
2. Mix the first 9 ingredients in a large mixing bowl.
3. Mix the last 5 ingredients in a separate bowl.
4. Combine all the ingredients into one bowl and hand whisk them together (Do not use a mixer).
5. Mixing vigorously will cause the pancakes to be more flat and dense; ideally your mix should have a nice thick semi-smooth texture.
6. Warm a skillet, or griddle, to 275-300 degrees (approx. med/high on a stove top).
7. Apply a 1/2 cup of the pancake mix for each pancake.
8. Use a pancake dispenser or a measuring cup to transfer the pancake mix from the bowl to the cooking surface.
9. Cook each pancake for approximately 6 minutes, flipping half way through (approx. 3 minutes per side).
10. Repeat steps 7-9 until all the pancake mix is used (yields approximately 14 medium sized pancakes).
11. Let each pancake cool for a minimum of 1-2 minutes and serve.
12. Add sugar free syrup, as desired, for a low calorie topping (approx. 35 calories per 1/4 cup).
13. Refrigerate or freeze the left-overs.
14. Enjoy!
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