Post workout protein pancakes

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Its not an Instagram picture, but they tasted amazing!


I have always loved breakfast foods. I still remember that awesome feeling of waking up to the smell of my dad making chocolate chip waffles or my mom frying up some bacon and eggs. Over the years, I have tried to adapt healthier ways to recreate these foods. The main problem I have with breakfast is that I often only have the time to grab something quick and easy. There are plenty of healthy options that can be made ahead for those on the go, but when I have a few extra minutes I like to make these protein pancakes. This recipe is designed for those that have a little extra time to sit down, but still does not require a lot of work or time. 

I came up with this recipe after searching online for protein pancakes, along with some trial and error. Most of the recipes I found online included bananas and/or oatmeal. I used to eat bananas on a daily basis, either with peanut butter, in smoothies, or just after a run. However, about a year or so ago I started developing GI issues whenever I ate bananas. I have certain foods that can really trigger my reflux, and unfortunately bananas is now on that list. I also love oatmeal too, but it is something else I can’t eat on a regular basis without some indigestion. So I had to do some tweaking. Those recipes out there with bananas and oatmeal are great for you too though, and I recommend mixing things up if you enjoy those ingredients. Anyways,  I tried substituting Greek yogurt for the bananas, and that seemed to work, but I also needed something to take the place of the oatmeal to bind things together. I happened to have some coconut flour in my cupboard so I tried that and I was pleasantly surprised with the outcome. Applesauce can also be used for the Greek Yogurt, but I really like the added protein and improved texture. 

These are all the ingredients I used. I really like the Ideallean whey protein, and I used the Cake Batter flavor in this recipe because I enjoy the taste and it contains no sugar. They have a whole line of different flavors, or you can use the protein powder of your choice. I will be discussing different formulations of protein powder in my nutrition section. 

After doing some research I prefer to use pasture raised eggs. This is different than organic or cage free eggs and if you follow the link there is some good information on the nutritional benefit.  Pasture eggs raised are more pricey, and you can use any eggs you like for this recipe and the taste will be the same. The nutrition facts I provide at the end are based on the ingredients that I used above. This recipe makes 3 small/medium size pancakes since I was only cooking for one, but can be expanded for larger crowds. 

 

Ingredients:

1 egg

1/3 cup Ideallean Cake Batter protein powder

1/3 cup Greek Yogurt, Plain Lowfat

1/2 teaspoon baking powder

1Tablespoon coconut flour

 

Mix together all ingredients. Spray non-stick cooking spray onto a pan or griddle. I love tabletop griddles for the even heating, like this great
oneOster Titanium Infused DuraCeramic Griddle with Warming Tray, Black/Crème (CKSTGRFM18W-TECO).

Once heated, ladle batter onto cooking surface and allow to cook a few minutes, until small bubbles appear in the batter and the edges brown. Flip and continue cooking on other side for an additional 2-3 minutes. Serve plain or with your choice of healthy topping. If you want to use a little bit of maple syrup thats fine, but I prefer just a little light butter with canola oil as seen in the picture. I mashed up some blueberries and boiled in a saucepan for some added sweetness. There are some recipes for blueberry syrup online that add in sugar or honey but I think the blueberries alone are perfect without the extra added sugar.

 
 

 

Nutritional Facts (without topping):

Calories: 211 calories

Fat: 7 grams 

  • Saturated Fat: 2 grams

Protein: 30 grams

Carbohydrates: 7 grams

  •  Sugar: 4.5 grams
  •  Fiber: 2.5 grams

Whatever topping you choose will obviously alter this. With the added butter and blueberries I was probably around 300 calories and 12 grams of fat. Additional calories may be needed depending on your activity level or your morning workout or training session. 

If you are interested in trying the Ideallean protein powder, or any other products in their line, the coupon code HOLLY-ROQ will give you 10% off of any orders over $20. 

I also really love Thrive Market to buy a lot of my pantry items, such as the coconut flour I used in this recipe. It is a $60 a year membership, but you get some great discounts and prices on healthy and organic products. Typical savings are around 25-50% off of what you would see in store and they are delivered to your door. Also if you click the link above and sign up you will save an additional 25% off your first order.  I have been using Thrive Market for a little over a year now and I have saved close to $500, so the membership has more than payed for itself. They offer free items and free shipping as well when you spend a specified amounts. Also, for every paid membership, they donate a free membership to a low income family, veteran, or teacher. They offer tons of items, from high quality meat and seafood to beauty products and even pet products.