Protein Pancake

What’s not to love about a pancake, especially one that’s primed with protein?!?!  Plus, like a painter’s blank canvas, protein pancakes can be flavored and/or topped with a wide array of healthy ingredients.  I know what you’re thinking, but I don’t have time to make pancakes in the morning.  I have two possible solutions for you–make your pancakes ahead of time, or multi-task while making this fresh in the morning as it takes about 5-10 minutes of cook time, depending upon how hot your griddle or stove runs.

Starting your day of protein has numerous advantages.  To begin, starting your day with a protein-rich breakfast supplies your stomach with nutrients so that it feels full and reduces your desire to eat when you arrive at work.  Plus, it allows your body to maintain a lower level of a hunger-stimulating hormone called ghrelin–which can help reduce those brain-related “cravings.”  Additionally, people who consume high levels of protein in the morning typically consume less unhealthy, fatty foods later in the day.  Finally, some studies even indicate noshing a high-protein breakfast within 30-60 minutes of waking up not only jump start their metabolism, but often end up taking in 100 or so fewer calories per day.

Why not indulge in a tasty protein pancake for your next breakfast??  You can use your favorite protein powder, so it can be gluten-free (or other allergen-free), vegetarian, vegan, or animal based–the choice is yours! What’s more, your stomach, mind, and body will thank you later!

Steph’s Basic Protein Pancake Recipe

1 scoop or packet of your favorite protein

1/4-1/2 cup water, milk, or milk-product (The less liquid, the thicker the pancake)

1-2 egg whites (depending upon your protein level requirements–plus, egg white gives it a nice, fluffy texture)

1/8 teaspoon baking powder

Dash of salt (I use pink himalayan salt.)

Now, feel free to pick as many of the following add-ins as your taste and nutrition requirements prefer:

1/4 – 1/2 cup favorite berry

1 teaspoon – 1 tablespoon chia seeds, flax seeds, hemp seeds, etc . . .

1 teaspoon – 1 tablespoon cocoa powder

1 teaspoon – 1 tablespoon powdered peanut butter

1 packet of sweetener, especially if using cocoa (I prefer Stevia based sweetener.)

2 teaspoons –  1/4 cup oats or oat bran (for thickness & heartiness–only if desired)

1/4 – 1/2 teaspoon ground cinnamon, nutmeg, ginger, etc . . .

1/4 – 1/2 teaspoon vanilla extract (or maple, coconut, lemon, orange, etc. . .)

 

Coat griddle or small pan with nonstick cooking spray, butter, or coconut oil, and preheat to medium. (You’ll know it is warm enough if a drop of water “skitters” (bounces) across surface.)

Meanwhile, combine dry ingredients first, and then add wet.

Stir until protein powder had dissolved, but lumps may remain, depending upon additions.

Pour onto preheated pan.  If possible, cover.

Leave alone, and do not flip for 5-9 minutes until bubbles form across entire top of pancake and edges are firm when touched with a spatula. (While cooking you can pack your lunch for the day, check your Facebook or Instagram account, or even dry your hair!)

Using a large spatula, flip entire pancake over with one quick, fell swoop.

Turn off heat and allow to sit in pan for approximately 2 minutes.

Serve immediately; or allow to cool, and store in resealable bag in fridge for up to 2 days until ready to eat.  Then, simply reheat and enjoy!

Makes one large protein pancake!

Top with your favorite topping!

**In picture, I have topped my gluten-free, vitamin and protein enriched pancake with 1-tablespoon of powdered peanut mixed with 2, or so, teaspoons of water.  I sprinkled that with a few Enjoy Life brand (gluten-free) semi-sweet mini-chocolate chips for the picture!  Please contact me if interested in finding out more about protein source I used!