PROTEIN PANCAKE with EGG WHITES ONLY
If you’re on a diet but don’t want to give up a tasty breakfast, this PROTEIN PANCAKE with EGG WHITES ONLY is for you!
A super delicious and nutritious yet light dessert because it’s made with fat-free Greek yogurt, skimmed milk, oat flour, and especially egg whites, a protein and energy concentrate that’s low in calories, with very few carbs and no added sugars.
The recipe for making Protein Pancakes is very easy, and you can even make them at the last minute before leaving the house because they don’t require resting. Just combine the dry ingredients in a bowl and then mix them with the liquid ones, add the whipped egg whites to make the batter, and in just 5 minutes, they will be cooked and ready to be enjoyed with maple syrup, honey, fresh fruit, or whatever you prefer.
I’ll also explain how to cook them to obtain soft, fluffy, tasty Pancakes without burning them, something that used to happen to me often in the past.
Follow the recipe for the PROTEIN PANCAKE WITH EGG WHITES ONLY and see how delicious and perfect they turn out, just like CLASSIC PANCAKES, perfect for breakfast in the morning to start the day on the right foot or after a workout in the gym.
Enjoy them with a spoonful of honey or maple syrup, chopped nuts, fresh fruit, or even peanut butter ideal for athletes!
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Energy 50.61 (Kcal)
- Carbohydrates 7.07 (g) of which sugars 3.16 (g)
- Proteins 3.79 (g)
- Fat 0.92 (g) of which saturated 0.26 (g)of which unsaturated 0.48 (g)
- Fibers 0.47 (g)
- Sodium 508.86 (mg)
Indicative values for a portion of 40 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 4.9 oz egg whites (about 4 egg whites)
- 2.1 oz 0% fat Greek yogurt
- 1/4 cup skimmed milk (or whole, or lactose-free or plant-based milk)
- 1.4 oz oat flour
- 0.3 oz baking powder
- 1 tbsp brown sugar (optional)
- 1 pinch fine salt
- 1/2 tsp baking soda
- 1/2 apple cider vinegar
- butter (to grease the pan)
- maple syrup (or honey)
- nuts
- fresh fruit
- hazelnut spread (or pistachio spread)
- peanut butter
Tools
- Bowl
- Pan
METHOD
Before starting, since this Protein Pancake recipe uses only egg whites, I recommend buying ready-made cartons of egg whites from the supermarket (they are also pasteurized). If you prefer to use whole eggs, separate the whites from the yolks and use the yolks to make a Cream Pastry.
To prepare the Protein Pancake, put the egg whites in a bowl and whip them until stiff, then set them aside. In another bowl, mix together the dry ingredients: oat flour, baking powder, baking soda, and a pinch of salt. If you have decided to use sugar, add it now. Then mix everything with a fork. In another bowl, combine the yogurt, milk, and apple cider vinegar and mix with a fork. Then add this mixture to the bowl with the dry ingredients and mix gently. Finally, fold in the previously whipped egg whites using a spatula from the bottom up. Now the batter for the Protein Pancakes with egg whites only is ready.
Now that you have prepared the batter, it’s time to cook it. Lightly butter a non-stick pan, preferably a small one, so you can cook one at a time, it should be just lightly greased.
Once the pan is heated, pour a ladleful of batter into the pan and cook over low heat for a few seconds. When you see the first bubbles appear on the surface, use a spatula to check if they come off easily, and then flip them to the other side. Cook for a few more seconds (less than 25 seconds will suffice), then remove them and place them on a plate, but not stacked, otherwise, they will deflate. Continue in the same manner until the batter is finished.Now that your Protein Pancakes are ready and slightly cooled, you can stack them and decide to serve them as you like by adding, for example: maple syrup, bananas, berries, hazelnut spread, nuts, peanut butter, or simply whatever you have at home.
STORAGE
Once the Protein Pancakes are ready, they can be stored in the fridge in an airtight container for a maximum of 1 day. They are not suitable for freezing.
NOTES AND TIPS
YOGURT: For this recipe, I used 0% fat Greek Yogurt, but you can easily use whole yogurt or even lactose-free yogurt.
MILK: Both skimmed milk and whole milk are suitable for Protein Pancakes, as well as milk substitutes like rice milk or soy milk, just respect the same quantities.
BAKING POWDER AND BAKING SODA: Both are necessary to achieve fluffy Pancakes, but if you don’t have baking soda, use only baking powder and increase the quantity.
SUGAR: In this Protein Pancake recipe, I didn’t add sugar to the batter, but if you prefer a sweeter version, you can use granulated sugar or, preferably, brown sugar, adding it with the dry ingredients in an amount up to 30 g.
