You may think that eating healthy means giving up some of your favorite foods, but that doesn’t have to be the case. It’s just a matter of finding healthier modifications without sacrificing nutrition or taste. This is great news for all you pancake lovers. Unfortunately, your average pancake is usually a big no-no if you’re trying to stick to a healthy diet. Luckily there are some very healthy (and delicious) pancakes that you can enjoy for breakfast, and the best part is they’re packed with protein.
Here are some insanely sinless and mouth-watering protein pancake recipes that you and your family can enjoy:
Everything-in-One Protein Pancakes: It’s a one-stop shop pancake! Take 1/3 cup of oatmeal (not instant), 1/3 cup of low fat (1%, no salt added) cottage cheese and three egg whites combined with your sweetener of choice, one teaspoon of vanilla, one or two packets of Stevia or a quarter scoop of vanilla protein powder if you really need that extra protein boost. Mix it all together in a food processor or blender to make a “batter.” Pour half of the batter in a preheated, pre-greased pan and cook on both sides. Repeat with the remaining batter. These pancakes are pretty sweet on their own, but you can top them with fresh fruit, sugar-free syrup or jelly.
Nutrition Facts (without the protein powder or toppings): 211 calories, 25.8 grams of protein, 22 grams of carbs, 1.9 grams of fat and 2.5 grams of fiber.
Banana Protein Pancakes: This recipe is quick and easy. Take 1/3 of a small banana and mash it up until it’s a puree. Mix it with three egg whites and ¼ scoop of vanilla protein powder. Fry it up in your pre-greased pan and voila! Instant pancakes packed with lots of protein and lots of taste.
Nutrition Facts (makes one large pancake): 128 calories, 18.75 grams of protein, 11 grams of carbohydrates, 0.5 gram of fat and 2 grams of fiber. Note that protein powders all differ in their nutritional content. Try to find one that has little to no sugar, is low in carbs and fat.
Apple Protein Pancakes: If bananas are not your thing, apples make a pretty sweet and delicious pancake. Combine three egg whites, half a shredded apple (with the skin) and ¼ scoop of vanilla protein powder. To save time, you can use ¼ to ½ cup of unsweetened applesauce instead of an apple. Pour the batter into your pre-greased frying pan, let one side cook and then flip it over to finish it off. These are especially good with some cinnamon sprinkled over the top and a few warmed apple slices.
Nutrition Facts (using ½ cup of applesauce and without additional apple slices on top): 138 calories, 18.75 grams of protein, 15 grams of carbohydrates, 0 grams of fat and 2 grams of fiber.
Peanut Butter Protein Pancakes: Here is a simple, yet incredibly delicious pancake that is packed with protein and everyone’s favorite food—peanut butter. Combine ½ scoop of vanilla protein powder, 3 egg whites, 1-2 tablespoons of natural peanut butter (or nut butter of choice) and ¼ cup of unsweetened almond milk. Combine everything in a blender or food processor until a thick batter is formed. Pour it into a pre-greased frying pan and cook on both sides. If you really want to go for it, top it off with some low sugar or sugar-free jelly for a peanut butter and jelly pancake.
Nutrition Facts (using 2 tablespoons of peanut butter and no jelly): 322.5 calories, 33.75 grams of protein, 8.25 grams of carbohydrates, 17 grams of fat and 3.25 grams of fiber. (photo credit here)
No Grains Protein Pancakes: If you are trying to avoid grains, this recipe is perfect for you. In a blender or food processor, combine ¼ cup of coconut flour, one tablespoon of ground flaxseed, one egg, three egg whites, ¼ cup of unsweetened almond milk and ½ tsp. baking soda. If you want a bit more protein, you can also add ¼ scoop of vanilla protein powder. Pour the batter into a preheated, pre-greased pan making sure the entire batter is spread out into a large circle. Cook both sides and then top with your favorite fruit, nut butter spread, or sugar-free syrup or jelly.
Nutrition Facts (without any toppings or the protein powder): 248.5 calories, 22.75 grams of protein, 14.25 grams of carbohydrates, 10.5 grams of fat and 6.25 grams of fiber. (photo credit here)
There are still healthy and nutritious ways to enjoy pancakes. Some of these are great as a post-workout snack or meal since they’re packed with protein and the best part is that you don’t have to skimp on the fruits or toppings, since you really need those carbs after a workout. So the next time you’re in the mood for pancakes, try one of these for lots of taste, but none of the guilt! Looking for high protein, low carb breakfast recipes? Click here!