PROTEIN PANCAKE with ONLY EGG WHITES
If you’re on a diet but don’t want to give up a delicious breakfast, this PROTEIN PANCAKE with ONLY EGG WHITES is perfect for you!
A super tasty and nutritious but light treat because, unlike classic pancakes, it’s made with 0% fat Greek yogurt, skim milk, oat flour and above all only egg whites — a concentrated source of protein and energy with low calories, very few carbohydrates and no added sugars.
The recipe for these Protein Pancakes is very easy and you can make them at the last minute before leaving the house because they don’t require resting time. Just combine the dry ingredients in a bowl and then mix them with the wet ingredients, fold in the beaten egg whites to make the batter and in just 5 minutes they’ll be cooked and ready to enjoy with maple syrup, honey, fresh fruit or whatever you prefer.
I will also explain how to cook them to obtain soft, fluffy and flavorful pancakes that don’t burn — something that used to happen to me often.
Follow the recipe for PROTEIN PANCAKE WITH ONLY EGG WHITES and you’ll see how delicious and perfect they turn out, just like CLASSIC PANCAKES. Ideal in the morning for breakfast to start the day right or after a gym workout.
Enjoy them with a tablespoon of honey or maple syrup, chopped nuts or fresh fruit, or even peanut butter — perfect for athletes!
- Preparation time: 15 Minutes
- Cooking time: 5 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
- 5 oz egg whites (about 4 egg whites (approx. 140 g))
- 1/4 cup 0% fat Greek yogurt
- 1/4 cup skim milk (or whole milk, lactose-free milk, or plant-based milk)
- 1/3 cup oat flour
- 2 tsp baking powder
- 1 tbsp brown sugar (optional)
- 1 pinch fine salt
- 1/2 tsp baking soda
- 1/2 tsp apple cider vinegar
- butter (for greasing the pan)
- maple syrup (or honey)
- nuts (chopped)
- fresh fruit
- hazelnut spread (or pistachio spread)
- peanut butter
Tools
- Bowl
- Pan
PROCEDURE
Before starting, since this Protein Pancake recipe uses only egg whites, I recommend buying ready-made cartons of only egg whites at the supermarket (they are also pasteurized). If you use whole eggs instead, separate the whites from the yolks and if you like use the yolks to prepare a Pastry Cream.
To make the Protein Pancake, put the egg whites in a bowl and whip them until stiff peaks form, then set aside. In another bowl, mix the dry ingredients: oat flour, baking powder, baking soda and a pinch of salt. If you decided to use sugar, add it now. Mix everything with a fork. In a separate bowl combine the yogurt, milk and apple cider vinegar and stir with a fork. Then add this mixture to the bowl with the dry ingredients and fold gently. Finally, incorporate the previously whipped egg whites with a spatula using an up-and-down motion. Now the batter for the Protein Pancakes with only egg whites is ready.
Now that the batter is ready, it’s time to cook. Lightly butter a nonstick pan — preferably a small one so you can cook one at a time — it should be just greased.
Once the pan is heated, pour in a ladle of batter and cook over low heat for a few seconds. When you see the first little bubbles on the surface, check with a spatula to see if they release easily; at that point flip them to the other side. Cook for a few more seconds (less than 25 seconds will be enough), then remove and place them on a plate but do not stack them or they’ll deflate. Continue the same way until the batter is finished.Once your Protein Pancakes are ready and have cooled slightly, you can stack them and serve as you like — for example with maple syrup, bananas, berries, hazelnut spread, chopped nuts, peanut butter or simply whatever you have at home.
STORAGE
Once ready, Protein Pancakes can be stored in the refrigerator in an airtight container for up to 1 day. They are not suitable for freezing.
TIPS AND NOTES
YOGURT: For this recipe I used 0% fat Greek yogurt, but you can easily use full-fat Greek yogurt or lactose-free yogurt.
MILK: Both partially skimmed and whole milk work well for these Protein Pancakes, as do milk alternatives such as rice or soy milk — just use the same quantity.
BAKING POWDER AND BAKING SODA: Both are needed to obtain nice fluffy pancakes, but if you don’t have baking soda, use only baking powder and increase its quantity.
SUGAR: I didn’t add sugar to the batter in this Protein Pancake recipe, but if you prefer a sweeter version you can use granulated sugar or, better, brown sugar, adding at most 30 g together with the dry ingredients.
