Protein pancakes were all the rage on social media when I first started my weight lifting journey about 7 years ago. Unfortunately, the ones I made always turned out rather disappointing (think: if you soaked cardboard in chocolate protein for a couple of hours and then heated it up), so I just stopped making them.
I’m not sure what sparked my interest in them again but I recently decided to attempt to make some protein pancakes in the hopes that maybe this time they wouldn’t turn out like the paper plates I was eating before. I turned to Google to give me a hand and managed to combine a few different recipes that I came across to create these protein pancakes.
I just want to note that while protein pancakes are great and a pretty cool way to get your protein in, there are definitely other options. I used to think that if a baked good wasn’t “Protein ______” then I shouldn’t be eating it. If you thoroughly enjoy eating some regular ass pancakes then GO FOR IT. If you love real pancakes but are stressed about your protein not being high enough, DRINK your protein shake on the side. Don’t force this protein goods down yourself if you don’t enjoy them.
Anywhooo, if you do enjoy a solid protein pancake and count your macros, this is for you:
As you can see, this recipe is quite high calorie and high carb, so ideally it should be consumed pre or post workout to allow your body to make the most of the energy you are providing. If you have stricter macros, this recipe can be modified to make it a little more macro friendly – I have listed the substitutions below.
PROTIP: add the liquids into the blender first to minimize the amount of powder that sticks to the sides of the cup.
In a blender, mix:
- 3 whole eggs (220 cals, 15g fat, 1g carb, 19g protein)
- OR 1 cup egg whites (63 cals, 0g fat, 2g carb, 26g protein)
- 1-2 bananas (1banana = 105 cal, 0.4g fat, 27g carb, 1.3g protein)
- OR 1/2 cup low fat (1%) cottage cheese (81 cals, 1g fat, 3g carb, 14g protein)
- 1 scoop protein powder (I chose chocolate) (approx 120 cals, 1.5g fat, 3g carb, 24g protein)
- NOTE: many protein powders have different macros so choose the one that you prefer
- 1/2 cup rolled oats (add more if you want the pancakes to be more dense) (150 cals, 2g fat, 27g carb, 5g protein)
- A splash of vanilla extract
If you use all of the substitutions I suggested, the macros will be altered as follows: 414 cals, 4.5g fat, 35g carb, 69g protein – I personally prefer the original recipe as I find the banana really adds something to the flavour of the pancake, but the modifications are good too!
This recipe makes approximately 8 thin pancakes (crepes… ya, ya). However, if you’re not hungry for the whole batch, this mixture can easily be stored in the fridge for the next time you want to use it. They make for an easy on the go breakfast that you can make in seconds.
Blend until smooth.
When the mixture is done blending, don’t be alarmed that it looks incredibly liquid-y, it’s supposed too. Once it hits the pan it will firm up. The trick I find to making the perfect pancake is to heat your pan up on high. Start by adding a palm sized amount of batter to the pan and swirl it around to spread the batter around – making the circumference of the pancake larger. Then decrease the heat to medium once your mixture is on the pan.
Something else I have learned is to not over cook them, 30 seconds on each side is enough to crisp it up enough without turning into chocolate flavoured rubber.
What I love so much about these pancakes is that you can top them with pretty much with anything you wish, regardless of what flavour protein you use. I usually try and go for a healthier topping but sometimes ya girl wants to treat herself. Some of my favourites include:
- Yogurt, berries, and honey – Grab a handful of frozen (or regular) berries and heat them up until they turn into a sort of berry compote. Then roll them into the crepe along with the yogurt (I use vanilla flavoured coconut milk yogurt but your favourite yogurt will do). Then I drizzle the honey over the top.
- Butter and maple syrup – A classic… Still tastes good on protein pancakes, trust.
- Peanut butter and banana – If you use the original recipe and then top it with this concoction it is a complete banana overload… and it’s amazing.
- Nutella – Honestly makes me feel as though I’m back in Paris eating their food truck crepes – except these give you the good gains, not the belly gains.
Let me know if you decided to give these a try and let me know how you liked them! If you have any other suggestions on how I could further improve my protein pancakes I would love to hear them – I’m always up for trying something different!
Until next time