PROTEIN PANCAKES
These are the high-protein, gluten-free pancakes you've been searching for--they are one of the most popular items among my clients. I've replaced the fat with applesauce, a healthy sub for fat in baked goods that also imparts a hint of sweetness with no added sugar.
Provided by Food Network
Categories main-dish
Time 15m
Yield four 6-inch pancakes
Number Of Ingredients 7
Steps:
- 1. In a small bowl, whisk together the applesauce, eggs, baking powder, and protein powder until just combined.
- 2. Heat a 6-inch nonstick skillet over medium heat. Coat with cooking spray and pour 3 ounces of batter into the pan.
- 3. Cook until the edges of the pancake are set, about 45 seconds. Flip and cook another 15 to 30 seconds. Repeat to make 3 more pancakes. Serve with Blueberry Syrup.
- 1. Place the blueberries in a small pot and cook over medium heat until they soften and begin to burst, about 5 minutes.
- 2. Transfer the berries to a blender, add the monk fruit, and puree until smooth, 15 to 30 seconds.
Nutrition Facts : Calories 43, Fat 0 grams, SaturatedFat 0 grams, Cholesterol 0 milligrams, Sodium 2 milligrams, Carbohydrate 11 grams, Fiber 2 grams, Protein 0 grams, Sugar 7 grams
LEAN PROTEIN PANCAKES
Super high protein pancakes. I've spent a couple years perfecting this recipe. It seems like a bit of a pain at first, but they are worth the effort. I make up the mix in 30 pancake batches (5x) and it lasts me 3 weeks or so. Perfect for any athlete and dieter.
Provided by Steve_G
Categories Breakfast
Time 30m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- TO MAKE THE MIX:.
- Grind oats in a food processor or use an equal weight of oat flour.
- Measure all ingredients into an air tight container, shake or whisk until well combined.
- TO MAKE 1 LARGE PANCAKE:.
- Combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.
- Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste. Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.
- Wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
- Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove).
- Add about 2/3rds cup of the pancake mix to egg mixture and gently combine. You may need a bit more, depending on the protein powder that you used. Some absorbs more liquid than others.
- Don't mix it vigorously or you'll have a dense, flat pancake.
- Add more water if necessary to make a medium batter.
- The thinner the batter the thinner and more dense the pancake will be.
- I prefer to keep my as thick as possible, the batter just barely pours out of the cup.
- Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
- Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
- Serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.
Nutrition Facts : Calories 280.4, Fat 7.9, SaturatedFat 1.3, Cholesterol 2.6, Sodium 773, Carbohydrate 35.1, Fiber 5.8, Sugar 6.3, Protein 18.2
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