This morning I present to you the Recipe for High Protein Pancakes or Protein Pancakes for two people. Why are they called High Protein Pancakes? Because unlike the Perfect Pancakes already on the blog, these are made with protein powder which I have been taking since I returned to the gym in September. Why do I take them? I’ll explain right away. Along with a balanced diet and workouts, of course, proteins are a fundamental element for muscle development. Have you ever seen athletes who always carry a plastic shaker? That’s where the proteins are. They can be taken before or after workouts, or for breakfast as in my case. So, to alternate the shaker, I occasionally make these Protein Pancakes with protein powder.
Now if you are not following a protein diet and don’t have protein powder in your pantry, don’t worry, you can make perfect pancakes for two by following the recipe you find on the blog by searching with the “magnifying glass” and typing Perfect Pancakes. I also leave you the classic Pancake recipe in the link a little further down. You can also choose ready-made protein pancake mixes found in supermarkets, but I haven’t tried them yet. I’ve read some recipes that make breakfast pancakes with oat flour, but I haven’t tried those either. Maybe in the coming months, I’ll have the time and opportunity to do so.
Since in the Protein Pancakes recipe we will use two egg whites, I recommend setting aside the two yolks and making one of these three recipes: Zucchini with bacon or Egg strips or Risotto alla Carbonara! What a delight!
And if you really don’t want to use egg whites or don’t have eggs in your pantry but the craving for pancakes doesn’t go away, try this recipe: Eggless Pancakes light and delicious with butter and sugar!
Before moving on to the High Protein Pancake recipe I remind you that you can become a follower of the Facebook fan page of the blog Le Ricette di Bea. Or follow the Instagram profile of Le Ricette di Bea or subscribe to the YouTube Channel Le Ricette di Bea where there are many video recipes.
Pancake Recipes and other recipes for a savory or sweet breakfast:
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All seasons
- Energy 285.36 (Kcal)
- Carbohydrates 7.61 (g) of which sugars 5.60 (g)
- Proteins 43.75 (g)
- Fat 9.24 (g) of which saturated 5.49 (g)of which unsaturated 3.34 (g)
- Fibers 0.54 (g)
- Sodium 174.77 (mg)
Indicative values for a portion of 125 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
- 2.8 oz protein powder (cookies and vanilla flavor in my case)
- 2 egg whites
- 1/4 cup soy milk (or oat, rice, or almond)
- as needed butter (or coconut oil or olive oil)
- 2 tsp baking powder
- as needed fresh fruit (to your liking)
- 1 tsp honey
For the fresh fruit choose between your favorite fruits. I chose berries: blackberries, blueberries, and raspberries. I love combining them, quickly sautéing them in a pan with a little water to soften them and create a cream that I can then pour over the protein pancakes.
You can simply add a sliced banana, apple wedges, pomegranate seeds, pear, or enjoy orange segments. In my diet, I don’t have a lot of fruit, so I didn’t indicate the grams, leaving you free to choose the amount of fruit to add to this recipe.
For the protein powder instead, you can use either chocolate or cookies flavor like mine, the recipe will only vary in taste but not in texture. Try the possible variations so you can also alternate the choice of proteins as recommended by your protein diet.
If using packaged egg whites, the dose is about 110 grams, maximum 120.
Tools
- 1 Bowl
- 1 Electric whisk
- 2 Spoons
- 1 Pan
- 2 Teaspoons
- 1 Stovetop
- 1 Ladle
- 2 Plates
Steps
The first thing to do is choose and cut the fresh fruit. Having chosen the berries, as I explained before, I slightly wilted them in a saucepan with a little water. Just enough time to soften them and create a light cream with which I can drizzle over the pancakes. Let’s then move on to the pancake batter.
We start the preparation of the protein pancakes by pouring the two egg whites into a bowl along with the 60 ml of milk you have chosen. Remember that you can use soy, almond, rice, or oat milk. It depends on the milk and taste you are used to. You can, of course, use regular milk, preferably skim or semi-skim as they are lighter and less fatty than whole milk.
Then add 2.8 ounces of protein powder and the 2 teaspoons of baking powder, preferably not vanilla-flavored in my opinion. Work with the electric whisk or hand whisk until the flour lumps disappear.
When the batter is ready, we can proceed with cooking the high pro pancakes. Take a regular pan or a pancake pan if you’re lucky enough to have one. Unfortunately, I never had one. With a dash of butter, olive oil, or coconut oil, grease the bottom of the pan. With a ladle, not too big, start pouring the batter. I always proceed by cooking two pancakes at a time. I don’t want to rush for breakfast, I prefer to wake up a little earlier and do things calmly. I let each pancake cook for about 2 minutes per side. You’ll see small bubbles form on the surface, which is the signal that they need to be flipped. Let the other side cook for the same amount of time, then continue until all the batter is used.
At this point, we are ready to plate. Take two small plates and place the pancakes on them, I don’t add anything between layers, but you can spread some honey or jam if you like. On the second pancake, I placed the berries and added their juice with a teaspoon. A brush of honey and the protein breakfast is served! All that’s left is to wish you a good appetite, and I’ll see you in the next recipe!
Advice:
As anticipated during the reading of the recipe, there are variations that you can apply to this recipe. Always keep in mind your dietary plan if you have one to follow. My advice is not to go overboard with honey, jams, or other ingredients that could affect your intake of proteins, carbohydrates, and sugars in your diet.
