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Wednesday, April 7, 2010

Protein Pancakes (Base Recipe)

I make these pancakes alot on the weekends. You can also make a bunch during the weekend and freeze them, they are just as good tossed in the microwave in the mornings and topped with berries, honey, or Walden Farms Pancake Syrup. :) I make the pancakes with flour for some added carbs, but they can also be made without. Below are the nutritional breakdowns for the pancakes with and without flour. You can also add fruit (bananas, strawberries, blueberries, apples) or dark chocolate, whatever you like really to the pancakes. This is a great base recipe to build on, depending on what you like.

6 Servings

with flour:
158 Kcals
1.46g Fat
29.8g Carbs
3.46g Sugar
4.4g Fiber
15.4g Protein

without flour:
124 Kcals
1.26g Fat
22.5g Carbs
3.46g Sugar
3.2g Fiber
14.1g Protein

1 c Oats
1/2 c Flour (whole wheat)
1/2 tsp. baking powder
1 scoop protein of choice
1 packet stevia (or 1 tsp)
1 c non-fat cottage cheese (don't worry, i HATE cottage cheese and cannot taste it or the texture in this recipe, just adds some good protein to it)
4 egg whites
1/2 c unsweetened applesauce
1/2 c water
1 tsp cinnamon
1tbsp vanilla extract

  • Take all the above ingredients and put into a food processor or blender and blend thoroughly.
  • Warm up large skillet on medium heat, spray with cooking spray, and pour the pancake mixture (about a 3/4 c amount) into skillet.
  • Cover the skillet for about 2-3 minutes, make sure  the pancake starts to bubble and the bubbles start to burst, then flip for about 30 seconds on the other side.
  • Make sure to spray skillet after each pancake so they don't stick to skillet or use a good non-stick pan.

1 comment:

  1. I just discovered your blog yesterday because I googled the recipe for Jillian Michaels "quinoa granola" and it lead me here. Great blog!!! I've been reading some of the older posts and getting some great ideas from you.

    I also eat a "clean diet" and sometimes it gets hard to think of new things to eat so thank for all of the suggestions.

    Here is a recipe I use for protein pancakes:

    Ingredients(per serving):
    1/4 cup egg whites
    1/4 cup 1% cottage cheese
    1/4 cup quick cooking oatmeal (not instant)

    Use the magic bullet, a food processor or blender to blend all of this together until it is pancake batter consistency. I add a sprinkle of cinnamon in there too.

    Heat up a pan, pour batter in, wait until it bubbles (about 2 minutes), flip, and wait until done (about 1 1/2 minutes).

    It's really good served with either PB on it or apple sauce on top.

    The recipe makes one good sized pancake and the nutritional info per pancake is:
    Cals - 160
    Carbs - 19g
    Fat - 3g
    Protein - 17g

    Take care - Catherine