After months of trial, error, success and documentation, I bring you my very own Perfect Protein Pancake recipe. This pancake has a light and fluffy texture, holds together like a traditional pancake and tastes yumm-o.
The texture is the tricky bit with high-protein pancakes. My Perfect Protein Pancakes don't have that rubbery texture and cardboard taste you may have experienced when trying to make protein pancakes. (Believe me, I've had a few like that while working this one out!) If you choose your protein powder, baking powder and oil accordingly, it can be gluten-free and paleo too.
One serve has 29 grams of protein, 11 grams of fat and only 5 grams of carbohydrates, so you can put all sorts of delicious toppings on and still have a balanced, nutritious breakfast, ready for whatever badass mission you're on today.
The texture is the tricky bit with high-protein pancakes. My Perfect Protein Pancakes don't have that rubbery texture and cardboard taste you may have experienced when trying to make protein pancakes. (Believe me, I've had a few like that while working this one out!) If you choose your protein powder, baking powder and oil accordingly, it can be gluten-free and paleo too.
One serve has 29 grams of protein, 11 grams of fat and only 5 grams of carbohydrates, so you can put all sorts of delicious toppings on and still have a balanced, nutritious breakfast, ready for whatever badass mission you're on today.
Ingredients:
2 whole eggs
1 egg white
1/2 large scoop (about 15g) protein powder of your choice
1 tsp psyllium husk*
1/4 tsp baking powder
pinch of salt
2-3 tbsp water
Oil for cooking
*Psyllium husk is available from supermarkets in the baking section. It's full on fibre so you may want to start with 1/2 tsp if you're not used to it. It's useful in this recipe as a binder to hold the pancake together, as well as being more valuable fibre in your diet. If you would rather not use psyllium husk, substitute 2tsp of wheat flour or rice flour. The Wikipedia on psyllium husk here.
Method:
| 1. Break eggs into a jug and whisk. I use two whole eggs plus one white, you can use more or less yolks according to your fat/protein requirements without affecting the perfectness of the pancake. |  |
 | 2. Measure the protein powder, psyllium husk, baking powder and salt into a separate container. A coffee mug works great. Add just enough water (2-3tbls) to mix it into a sloppy texture. Small lumps are ok. Don't leave it standing as the psyllium husk will form a gel. |
| 3. Add the protein powder mixture into the egg and whisk briefly. Apply tiny bit of oil to your frying pan (I do a very short spray of cooking oil) and set it on medium heat. Pour in all the pancake mixture, no need to wait for the pan to heat up. |  |
 | 4. Turn the pancake when the top surface is almost no longer runny. The bottom should be a toasty brown. Remove from pan and straight to your plate about 30 seconds after turning. |
5. Enjoy! I love my Perfect Protein Pancakes with a generous dollop of unsweetended yogurt, blueberries and a squeeze of lemon juice.
| Bonus Tips: • Time saver: measure multiple amounts of the dry ingredients into a lidded container and keep in the pantry with a spare scoop (pictured right), then you can just measure out a half scoop each time. • Be sure to rinse out the mugs/bowls used for mixing straight afterwards, because if the mixture dries on you'll have some scrubbing to do! |  |
| Other Topping Ideas: Chopped fresh fruit: apricots, cherries, pear, melon, pineapple, peach, mango etc banana with cinnamon cottage cheese apple sauce heated and mashed frozen berries bacon sweet potato cream mashed pumpkin peanut or other nut butter | Nutritional Info: This is as made using ingredients list above, without toppings. The protein powder used here is MusclePharm's Combat protein powder, banana cream. Energy: 1004kj / 240cal Protein: 29g Fat: 11g Total carbohydrates: 5g Dietary fibre 3g Sugars 2g |
Have you got a go-to recipe for pancakes, high-protein or otherwise? What are your favourite toppings?
Have you tired this recipe out? What do you think?
Leave a comment, I'd love to know how it went for you!
Have you tired this recipe out? What do you think?
Leave a comment, I'd love to know how it went for you!
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