Looking to mix up your plain old breakfast or dessert? Well keeping in tune with our super-simple title, today’s post brings you a super easy protein pancake to try on the go – or for those lonely nights at home when you’re craving something sweet but really don’t want to cheat on your diet. It’s simple, it’s easy – but it works – and that’s exactly what you’re after in a diet right? And they don’t taste half bad either – on to the recipe!
I’m sure there’s a million ways you could put this recipe together – I mean, you could mix up some egg whites and protein powder and end up with.. a pancake – but, I like to do things a little differently! However, if you’re after something as simple as what I mentioned above (quite literally exactly what I mentioned) – give the following recipe a go.
For those of you that have stuck around and continued reading – I know you’re going to have a ball with this recipe, and I can definitely tell you’re the creative bunch in the kitchen.
Without further ado, let’s get to it!
The first ingredient we’ll be including is whey protein powder – and protein powder in itself is extremely versatile, offering flavours such as double chocolate, vanilla, cinnamon and coffee there’s no need for calorie-high toppings which cause adverse effects on your diet.
Secondly, we have oats, a complex carbohydrate which provide you with an excellent source of energy to help get you through not only your workout, but the entire day. We recommend that these pancakes be consumed during breakfast as opposed to dessert considering the high carbohydrate profile – however, feel free to omit the oats if you wish to eat these for dessert.
Moving on, we’ve got almond milk, I know, I know – you don’t like almond milk, right? Personally, I’m not a huge fan of the slightly woody taste either, however they seem to work nicely in this recipe. If I can’t persuade you to give it a go, feel free to try any of the alternatives at your disposal – namely, skim milk or soy milk.
Did someone say.. honey! It’s an option, and a delicious one at that which I like to include. If you’re hoping to keep your carbohydrate level low, sugar-free maple syrup is a perfect alternative and contains a far lower sugar content. And for those of you that are looking for a more savory pancake, peanut butter offers the perfect solution – low in sugar, with a decent protein profile dependent on brand – use with care however, as it is relatively high in fat.
Finally, we’ve got egg whites – you can of course use whole eggs if you’re after a higher fat content.
3 scoops whey protein
1/2 cup oats
3 egg whites
1/3 cup almond milk
I definitely wasn’t lying when I said this recipe is as easy as can be, and the method really is as simple as A-B-C. Add the liquids (egg whites, almond milk, honey), followed by the oats, whey protein and a fruit of your choice if you wish (strawberry, banana, apple). Place them on a hot non-stick pan, don’t be too concerned if it’s relatively thick. The above recipe makes three pancakes, which can be stretched to four if you add 1/2 cup of milk as opposed to 1/3.
Each pancake has 220 calories, 30 grams protein, 30 grams carbohydrates and 5 grams fat and does not account for added fruit.
Gluten-intolerant? Don’t like oats? Give this a go!
Remember, there’s plenty of variations out there. Low fat, plain Greek yoghurt is another substitute for almond milk which works nicely – and I often add baking soda which helps create more of a fluffy texture to these as opposed to a dense, heavy pancake.
And if you’ve got a little creative flare about you, check out this awesome design by Passionflower in Melbourne’s CBD – mind you, these were a fair bit more calorie-dense than the pancake recipe I’ve mentioned above – but who doesn’t love a tasty cheat meal? Bon Appétit!