Posted by on Sep 19, 2013

Recipes

Anna Sward holds a PhD and is the founder of www.proteinpow.com – the fitness world’s number one resource for protein powder recipes. Besides uploading daily new content on her website, Anna is a columnist at bodybuilding.com and a writer at Muscle & Fitness magazines where she runs a monthly Protein Pow! cookery column. She recently released her first cookbook: Protein Pow(d)er: The Cookbook.

Visit Anna at her website, and find her on Facebook and Twitter.

Who doesn’t love a freshly-made batch of protein pancakes? Steam rising up, syrup tricking down, mmmm, it’s a breakfast at its finest! One of the things I like most about protein pancakes too is the fact that they’re so versatile. You can use any protein powder you want, flavor them as you please, play around with their macros, and in a matter of minutes end up with a customized stack of homemade protein bliss :-)

Now, let me tell you about THESE pancakes. I designed them to be eaten post-workout, thus their slightly higher carb count.  Do bear in mind though that if you want to bring their carb content down you can, by simply using coconut flour (about 1/4 cup) instead of oat flour or, better yet, a combination of coconut flour and almond flour. You can also use a protein powder that’s higher in protein than Sunwarrior’s classic rice protein blend but I really like the flavor the rice protein gives to pancakes – it makes them almost ‘wholegrainy’!

I invite you to try this recipe and play around with it too. If, say, you want to omit the eggs and make these pancakes vegan, you can. Just use less milk if you do and consider throwing in an extra 1/2 or 1 banana. The reason I used eggs though, is to compliment the rice protein powder’s amino acid profile. Because, you see, rice protein powder is low in lysine. Eggs, however, are a great source of lysine. So, by adding eggs to my batter, my pancakes ended up with a more complete amino acid profile ;-)

Anyways, here’s the recipe! Do read my Notes too for suggestions and tips on making your protein pancakes tick all your tastebuds’ boxes!

Ingredients

  • 1 medium banana
  • 1/2 cup of gluten-free oat flour (or buckwheat to make them even more GF)
  • 1/2 cup of Sunwarrior’s classic blend (vanilla)
  • 1.5 tbsp of apple cider vinegar
  • 2 eggs
  • 1 cup of milk (I used cartoned coconut milk but almond would be great here too)
  • 1 tbsp of sorghum flour
  • 1/2 tsp bicarbonate of soda

Directions

  1. Blend all of the above ingredients, except for the eggs, using a food processor or handheld blender. Once you get a  smooth batter, throw the eggs in there and continue blending. Your batter will be a bit ‘liquidy’; this is OK.
  2. Heat up a nonstick pan further nonsticked with some coconut oil, low-calorie spray or PAM.
  3. Once your pan is sizzling hot, pour your batter on it by the ‘ladleful’. I recommend you make small pancakes (3 pancakes per pan) instead of really big ones because they’ll be easier to flip this way – and you can stack them higher!
  4. Turn your heat down to medium and wait for bubbles to appear on the surface of the pancakes before flipping. Do this for all 12 pancakes, oiling or spraying your pan between batches to ensure none of them stick.

Macros Per Serving (6 pancakes):

  • 312kcals
  • 28g protein
  • 42g carbs (out of which 8g is fiber!)
  • 4g fat

pancakes

Notes

I ended up topping these pancakes with regular maple syrup but if you want a lower calorie version you could always use sugar free or even calorie-free syrup.

Another option is going syrup-less and using fresh fruit or jam instead. You can also go the savory route and just top them with bacon or even a couple of slices of cheese! Or add a layer of peanut or almond butter and make a few pancake sandwiches.

Consider adding some chopped nuts to your pancake batter too or even dark chocolate chips to turn your pancakes into a dessert you can then go on to top with protein ice cream of some good old protein fluff.

Here’s a link to more of my protein pancake recipes at Protein Pow! And a link to my cookbook which contains even more protein pancake recipes. It’s truly endless, what one can do in the land of protein pancakes! Your breakfasts will never be the same :-)

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