Nutrition

PROTEIN PANCAKES

Here is a great protein packed recipe I have been wanting to share for a while.

 

I have been making protein pancakes for years and that over time I have simplified the recipe to a point where they still taste fantastic and take a minimal amount of time to prepare.

What You Will Need

  • Blender (I’m using a nutribullet)
  • Scales
  • Non-stick pan (preferably 26-28cm)
  • Liquid Egg Whites
  • Vanilla Whey Protein
  • Raw Oats
  • 1 Cal Spray (I’m using fly light olive oil)

Step 1

Pre-heat your pan to a medium heat while you prepare your mixture.

 

Put these exact amounts of ingredients into your blender.

  • 300ml Liquid Egg Whites
  • 60g Vanilla Whey Protein
  • 20g Raw Oats

 

Blend for approx 10 seconds and move onto step 2.

Step 2

Spray your pan with the 1 cal spray and add 1/4 of the mixture, covering the entire base.

 

Leave to cook for around 30 seconds before flipping, I recommend using a pancake flipper for this part!

 

Leave the opposite side to cook for another 30 seconds before transferring it onto a plate.

Step 3

At this point, you can choose to keep your pancakes as they are or add something to make them more enjoyable.

 

My two recommendations here are either some kind of nut butter if you need more fats in your diet, or honey/maple syrup if you need more carbs.

 

I am currently after more fats, but because I am currently on a diet I have switched to powdered peanut butter due to its 85% less fat content. This allows me to add more than usual, which can be very satisfying during a dieting phase.

Step 4

Repeat the process for the remainder of the pancakes, using an equal amount of your spread on each one in order to track the calories.

 

Tip: When bulking or on a higher carb day I sometimes like to wrap each pancake around a banana.

 

The mixture should give you 4 even sized pancakes, enough for 2 meals which can easily be stored in a tupperwear and kept in the fridge.

The totals for each meal (2 pancakes) without the spread comes to

 

Carbohydrates: 23g

Protein: 80g

Fat: 5g

Total Calories: 457

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