So I’m still prepping for contest, so I’m upping my protein and lowering carbs somewhat. It’s about two hours before my second workout (just cardio) and my tummy is rumbling. Hmmm…what to eat? I don’t want to eat any straight-up carbs (during this LAST week of contest, I’ll get my carbohydrate grams from other sources like veggies and shakes) like cereal or oatmeal, I don’t feel like having tunafish or a salad, but I could always use more protein. Hmm…oh yes–protein pancakes! I had played around with a recipe before, didn’t quite get it how I wanted it, so I used this recipe and altered it a bit to fit my needs. It’s extremely easy and filled me up without feeling sluggish.
Oooooh yes!
Macros (for 1 serving…even though I couldn’t finish the serving, maybe it’s 1.5 instead)
- Makes: 4 good-sized pancakes (I could only finish 3)
- Calories: 230
- Fat: 4.6g
- Carbs: 19g
- Protein: 33g
Again, I could only finish 3/4 of this serving, so I didn’t get those full macros above.
Ingredients
- 1/2 cup unsweetened vanilla almond milk
- 1 scoop protein powder (I am using MTS Machine Chocolate Whey)
- 1/2 small banana
- 3/4 tbsp cinnamon
- 2 egg whites
Directions
- Put in the (preferably over-ripe) banana in a small bowl and mash to smithereens
- Next comes the egg whites, stir furiously, in comes the cinnamon to spice up our lives, throw the protein powder and mix, and finally slowly add almond milk and stir. You may not need the whole 1/2 cup or you may need more, you don’t want it too liquidy.
- Cook like regular pancakes on a griddle or a pan on medium-heat. Mine made 4 big-ish ones, takes roughly 5 minutes to cook. Feel free to top with whatever you’d like. I would normally put maple syrup on mine (even maybe some greek yogurt), but not until this contest is over. Some fruit would be delicious too.
Really tough recipe, huh? Took me roughly 7 minutes and I got a whopping 30 grams of protein under 200 calories (because I couldn’t finish it all). This protein pancake recipe is worth it if you’re craving some good flap jacks, but are watching your macros. Even if you aren’t watching macros, this is a delectable snack or breakfast! It still has the pancake feel and taste, and makes us feel like we’re having that traditional drool-worthy breakfast. Use this recipe to stay hungry and fit!
Deeeeelicious
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5 minutes is faster than it takes to make my oatmeal! I’ll have to try these – they look fab! Celeste 🙂
You won’t regret it!
I love protein pancakes. They really keep you feeling full. I like to make a batch and store in the fridge. I just reheat and breakfast is ready with no effort 😀
Perfect
Thanks for this! So now my girlfriend can say I finally have more variety in my meals LOL! Going to try it this weekend
Haha there you go!
What a quick and healthy breakfast! Thanks for the recipe!
Absolutely, enjoy!
Reblogged this on Kathy's Blog.
That’s an awesome protein to calorie ratio! What’s the texture like? Do they taste like regular pancakes?
Texture is slightly different, but they really do taste like normal pancakes. I guess I would say they’re less fluffier?
Can I use dairy milk instead of almond milk? Have been looking for a recipe for protein pancakes! Will give this a go! Thanks!
Absolutely! It will probably just be a little thicker and/or fluffier
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I’ve made these twice now and they are fantastic! Just wondering how long in advance I could prepare them, and how long they store for once cooked. thanks
I’m actually not positive, but I would say if you kept them in the fridge, you could have it at least for a week.
I love protein pancakes! I also recently made a fall inspired “pumpkin protein pancake” their so yummy and gluten free. I made a video on how to make them on my youtube channel if your interested:) http://www.youtube.com/watch?v=d6eLIAIcPrc&feature=share&list=UUZB32syI0FFtThd6xkPTRrg
Yum!!
I wanted to thank you for your continued support of: louisjbianco.wordpress.com and this recipe looks yum!! To make it cleaner try ETB – Eat the bear protein only 110 calories a scoop. They even have a pancake recipe on site with all kinds like peanut butter and jelly etc… Yours looks yummy!
Yum!!
I am not sure what’s going on but this was a HUGE epic fail. They are sticking to the pan, they aren’t rising (even with the frantic whipping of the egg whites). I tried a little bit of oil and that didn’t work, tried no oil and they stuck.
Maybe put in how long you whipped your eggs and if you used non-stick spray, that’s key information needed too. Just suggestion so people like me who are hungry first thing in the morning, don’t waste 30 minutes trying to troubleshoot an issue.
Thanks
I’m so sorry!! That’s odd…mine were liquidy enough that it didn’t stick much at all. I used egg whites as in from an egg beater container. Maybe that would help?
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Tasty 🙂
Made one and I wasn’t too satisfied with the consistency- almost like scrambled eggs. Didn’t rise like the picture for me either! Not sure what I did wrong?
Anyways, added 1/8-1/4 cup raw oats and the consistently improved a lot- maybe try it when you’re not doing prep or for whoever isn’t being too strict 🙂
Hahah I was laughing because I was like, pffft prep people. How can they not eat it all? So few calories! But I couldn’t finish it either 😛 I added also 1 tsp of peanut butter on top. SO good! Very filling and low in calories- considering I only ate 1/2 the recipe 🙂
Ooh, I gotta try it with the oats!!
No. Something in this recipe is way off, if you follow exactly what it says they come out just like yu guys said.
These look great! I cant wait to try them out.
Hope you enjoy!!
What does two egg whites mean? 2 servings?
The whites of two eggs
These were awesome! Although I omitted the almond milk completely. I just didn’t need it because the mixture was almost too thin without it. Definitely a must try!
Yay!!
Stumbled across your blog whilst looking for a recipe for protein pancakes and was really impressed! I think i overdid the cinnamon but what a great recipe and i feel so full! I couldn’t finish them all either 🙂
Ah that’s awesome!!
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Would whole eggs work ??
I believe so! Probably be a little thicker
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little hint: bicarb soda!! helps heaps not lots though YUM!!!
Ooh good thinking!!
can i use normal whole milk instead of almond milk
Yep!
Hi! I love these! Tried them a few days ago and they were great. I had a question though. I am out of the house at 6am and so have to prepare my meals the night before. Could I make this at night and then freeze them and have them in the morning or will they not taste good? Thanks!
I would put them in the fridge, they should be fine.
I made these twice. They taste great but too dry. Are they supossed to be lik that. Anything i can do to make it moist
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just made these completely like your recipe says to, they didn’t come out like pancakes more like an omelette? but the texture and taste was beautiful! had a tbsp of peanut butter on top as well, will definitely be trying these again! need my mix to be thicker to get that pancake look though. thanks great mid afternoon snack!
Hmm maybe add more starch to it
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Made these this morning. Added 1/2 tsp baking soda and didn’t add the almond milk at all- they were very liquidy without it. My pancakes ended up kind of dry. Is it bc I left out the milk?
It could be
These aren’t very good. Too dry .
Sorry to hear that! Maybe try using some of the more wet ingredients as in more banana or almond milk.
Help! I did the recipe as exact and mind keep burning and sticking
Mine failed to epic proportion. …. not enough dry ingrerients to make it a pancake, how big is your scoop of protein?
We used MTS Nutrition protein for this specific recipe. The serving is 34g. Anything less or more would definitely change the structure. You might notice a few comments above that someone mentioned their pancake was too dry; it’s definitely based on the protein powder serving size. Hopefully, you can find a scoop that works for you!
Thank you for the recipe! My husband is very picky but he loved these! Made it this morning and will definitely make them again. Very yummy,filling and have so much protein! I didn’t have bananas at home and used unsweetened applesauce instead of it. It was delicious!
I’m so glad to hear that you enjoyed them!
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this is a horrible recipe… the pancakes don’t stay together because there isn’t enough dry ingredients
Hi Leanne, if you’re looking for something more along the lines of a fluffy pancake and less of a crepe, you’ll definitely need to make sure you’re using a larger serving scoop of protein. We’ve heard that a lot of people use this recipe with mass gainers and its come out even better. What protein were you using?
I’ve made something similar with raw oatmeal instead of protein powder. So i’m thinking if you add oatmeal and protein powder with about 1/4 t. of baking soda they would be “cakier”.
I also add banana, cinnamon and sunflower and pumpkin seeds. Soaking steel cut oats overnight and using those will also add a nice texture.
I tried out this recipe after searching amongst the results of protein pancakes. I have to say they weren’t too bad! I mean its no regular fluffy pancake but its better than I expected. I topped them with peanut utter and honey.
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The only problem with these is now I want more! 😀
When you say 1 scoop protein powder how much is that?
Hi Reece, it was one scoop of MTS Nutrition Protein Powder, which is approximately 32 grams. We can’t guarantee results with other protein powders but if you do use a different brand and it comes out well, let us know!
u use the word scoop, what do u mean 1/2 cup, 1/3, or 1 cup, please be clear to lay man language. i would love to try it, seem yummy.