Here is a healthy protein fortified meal that you can share with your kids!
 Protein Pancakes |
Remember when you were kid and your parent or guardian grilled up some pancakes for you in the morning?
Remember the smell of the pancakes cooking and how they taste with fresh butter and warm maple syrup?
Well now you can have that again but you don’t have to feel bad about it. I have been enjoying protein pancakes for the last 10 years of my life and now you can too. So, without further delay allow me to introduce you to… the protein pancake recipe!
The Recipe
- 1 cup of whole wheat pancake mix
- 2 scoops of your favorite protein powder, I recommend Optimum Nutrition
- 1 cup of low-fat or non-fat cottage cheese
- 2 egg whites
- 1/4 cup of water
Preheat a frying pan or skillet on the stove or oven, coat lightly with non-fat cooking spray.
Blend egg whites, cottage cheese, and water in a blender until it reaches a liquid consistency.
Mix the protein powder with blended ingredients in a bowl. Stir until lumps are gone.
Next add the pancake mix and stir until mixture is fairly uniform.
Do not over stir!
Add additional water only if mixture is not to your desired consistency.
Pour onto skillet, cook until edges start to turn brown, then flip and cook for a couple more seconds.
Do not overcook!
Optional Upgrades
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Pancakes and fruit – eat fruit with your pancakes; put no sugar added jelly on them; drink some OJ with the meal; just get some fruit in you. I recommend strawberry.
Pancakes and syrup – feel free to use all natural maple syrup if you wish to add 40g of sugar per serving to your meal. Otherwise use a light syrup or a sugar free syrup. I still prefer to spread no sugar added jelly on mine.
PB and pancakes – if you have any leftovers you can make a high protein peanut butter sandwich later on. Add jelly to make a protein fortified PB&J.
Protein flavors – experiment with various flavors of protein. Often, then chocolate protein powder does not make for great protein pancakes. Try vanilla, strawberry, banana, or anything else you can find.
I recommend Optimum Nutrition protein powder. It’s good stuff and it’s cheap!
It’s easy to make your own healthy and downy homemade Denny’s flapcakes with this easy-to-follow Denny’s pancake recipe with healthy ingredients, such as Whole Wheat Flour and Canola, served with a dollop of cream cheese and utter maple syrup or honey , or create your own healthy hotcake toppings.
Perfect souce of protein for breakfast and snacks
Thanks fir the reps, know my breakfast and snacks are guilt free
Brian:
Heat denatures protein, this is true. It would be best to use the protein powder in a cold recipe, but for the sake of eating pancakes we sort of need the heat. I basically just suck it up with the knowledge that I’m still eating some protein, and while it might not be as bioavailable as it was before cooking, it is still good for you.
hi i m 36 years old man, i do cardio and musculer exercise ulternate day, i use to take 100% whey protein from optimum,morning 1 scoop and in the night iuse to take 1 sc oop but whenever icontinue this i feel and get constipation,gas,and stifness in my stumuck, so pls suggest me the reason and solution.
Since I just got this via e-mail…and I have been wondering about something related to this…I will ask.
There is a lot of advertisement energy spent convincing us to buy protein powder that has been processed without heat so the protein does not denature—>Then they suggest adding it to pancake mix…which you cook by heating. Why should I care about a cold processed whey powder if I then denature the protein content in a pancake?
Don’t get me wrong I am not critical of the recipe it looks like something I will try. My question is just a stream of consciousness sort of question due to the advertising I have been noting.
Thanks for shedding some light on this for me.
nice post bro
great, I will try this recipe this week end 😀 , thank for sharing such a good recipe
REcipe looks awesome. Thanks
Kenny:
Yes 90 grams is a considerable amount of protein for one person in one meal. So either:
a) make two meals out of it
b) cut the ingredients in half
c) share the pancakes with whoever you live with
This is lots of proteins! Probably too much.
Whole Wheat mix- 4g to 8g protein
Two scoops of my whey protein powder- 40 g ”
1 cup cottage cheese- about 30g ”
2 eggs- 14g ”
In total… 90g of PROTEIN for a BREAKFAST!
But I prefer 20g to 50g protein per meal.
Just tried this recipe today. I was skeptical at first, but it turned out amazing. Thanks!