Over the last several years, my girlfriend has experimented with a lot of different varieties of protein pancakes. I think they’re one of the tastiest ways to get in a nice serving of carbs and protein (while keeping fat content low) before or after a big workout and a fun dish to make on a weekend morning.
We’ve made them with regular flour, oats, almond flour, coffee flour, coconut flour, you name it. I actually was going to post a recipe with coffee flour last month but a common issue presented itself when we tried them again: they were way too dry. That seems to occur quite a bit when making the pancakes using alternative flours, so we reverted back to good old fashioned flour and did half all-purpose and half cake flour which definitely made a big difference! We made these this past weekend, and I think it's safe to say these are some of the best protein pancakes we’ve had.
Protein Pancakes
Dry ingredients:
1.5 scoops whey protein (we use DeNovo Nutrition White Cake flavor)
1/2 cup cake flour
1/2 cup all-purpose flour
1/5 tablespoon baking powder
pinch of salt
Wet ingredients:
3 whole eggs (can also sub in 1/2 cup and 3 tablespoons egg whites instead)
1/2 cup applesauce (we use unsweetened applesauce)
1/4 cup 0% fat Greek yogurt
1 teaspoon vanilla extract
3 tablespoons almond milk (can sub in any other nut milks or regular milk too)
Fruit:
1/2 cup
In this batch, we used blueberries. Raspberries, strawberries, cherries, bananas, or even mango would all be great too, just make sure to chop them into small pieces.
Mix all of the dry ingredients together, then combine dry mixture with wet ingredients in a blender. Let the batter sit for several minutes to thicken. Cook on medium low heat. The protein seems to respond better on lower heat and cooking the pancakes a little longer compared to traditional pancakes. This made about 15 medium sized pancakes, so depending on how hungry you are, it will serve 2-3 people.
Here are the calories and macros for the whole batch:
Calories: 863
Protein: 73g
Carbs: 106g
Fat: 15.6g
I did not include the blueberry calories here. Instead, here’s a handy infographic with the calories for some common fruits depending on which fruits you decide to mix in the pancakes (note that 100g is right about 3.5 oz, so very close to a half cup).
If you opt for different protein, milk, Greek yogurt, or use egg whites the nutrition info will obviously be a bit different. Give these a try next weekend and comment with any other tweaks you make to the recipe!
