The Perfect Protein Pancake
Hey everyone! How’s your Monday been? I loved reading your responses on whether you thought it was healthy for anger to motivate workouts. As always, ya’ll had some incredible points and I think almost all of us agree that while it is a healthy way to get out emotions, not all workouts should be powered by anger. Working out should be ENJOYABLE and once the anger is gone, we need something else (a positive goal, like to live a long and healthy life) to fuel the motivation fire. You guys are awesome. That is all 😀
So here it is, the long-awaited recipe for the perfect protein pancake.
The Perfect Protein Pancake
I’ve always been more of an egg girl than a pancake girl. Not because I dislike pancakes, but because I feel like I could eat 12 of them and be hungry again 5 minutes later. Pancakes are like the sexy boyfriend with a lame-o personality- delicious, but lacking staying power. I had basically kicked pancakes to the curb, and then I fell in love with this one.
It tastes as good as a greasy-spoon pancake, but has the staying power of brown rice protein. Drizzled with a little real maple syrup and served with fruit, it’s perfect.
Yield 1-2 pancakes
Ingredients:
-1.5 scoops vanilla Sun Warrior protein (if you aren’t a Sun Warrior, use 1.5 servings of your favorite vanilla protein)
-1 egg white
-1/4 C almond milk
-2 T Bob’s Red Mill Gluten-free Baking Mix (can substitute with whole-grain flour of choice)
-3/4 t baking powder
-1/2 t cinnamon
-pinch nutmeg
-pinch sea salt
-1/2 t vanilla
-Stevia (optional) to taste
Heat a skillet to medium heat.
While the pan is heating up, in a small bowl, combine the protein powder, baking mix, baking powder, cinnamon, nutmeg, Stevia, sea salt and whisk to remove any lumps.
Whisk in the egg white, almond milk and vanilla.
Cook the pancake(s) for 2-3 minutes on each side, until golden brown.
Feast 😀
Nutrition stats (with a banana and 1 T maple syrup): 386 calories, 3g fat, 66g carbs, 25g sugar, 16g fiber, 30g protein
© 2010 The Fitnessista
The vegan version is still in progress, but it’s on the way. Enjoy and please let me know if any of you try it!
xoxo,
Gina
Something to do: New Iron Pumping Plan was posted this weekend! Check it out, yo 🙂 Also, this year’s Summer Shape Up will launch on May 24th- mark your calendars!
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can’t wait to try this recipe! hurray! one question. is “T” for tablespoon or teaspoon? sorry for the silly question. thanks!
a lowercase “t” usually means teaspoon while an uppercase “T” usually represents tablespoon. hope this helps! 😀
got it! thank you!!
yes, that’s right 🙂 thanks julz!
these look so good….i would say perrfect for sure 🙂
Looks so yummy. Can’t wait to try!
looks yummy! i feel the same way about pancakes and eggs so i will have to give this one a try!
I’m definitely putting your recipe to the test very soon! I feel exactly the same way about the staying power of pancakes being nil to none. I tried the protein pancake recipe of another blogger and I found it grainy 🙁 I’m hoping this is the winner for my taste buds too!
sounds fabulous…now i just need to find a protein powder i like and i’m set!
for the vegan maybe you can substitute eggs for chickpea flour with water!!!!!
can’t wait to try it!! thanx girl!
These look delicious! And I love that it yields 1-2 pancakes – I’m a single gal and it’s the perfect amount! Thanks for sharing 🙂
yum yum yum yum yum!! seriously craving pancakes now. will be making these for mother’s day breakfast on sunday! thank you for the great recipes! i love them all.
I’m so happy to see you posted the recipes! You’ve been tempting us for ages ;). I look forward to seeing the vegan version soon :).
Have a lovely day!
xox
I’m so psyched to try these pancakes! I like pancakes, but I always feel like I need a protein to help keep me full, and on a weekday sometimes I don’t feel like messing with heating up pancakes and cooking eggs, so this is perfect! Add some pumpkin to that mix, and I see you’ve also got a veggie in the mix- yummy! I’m not vegan, but I know Caitlin at HTP has used flaxseed and water mixed together to make a “vegan egg”.
i tried that already.. didn’t work :/
16 grams of fiber?!? WHAT? That is awesome! Where is all the fiber coming from? *Was that a stupid/obvious question?….i hope not :)*
the fiber is from the banana 🙂 not a stupid question at all!
Are you sure there’s that much fiber in a banana? I thought there was only around 4 grams of fiber in a banana no?
wow! sorry! i had read the wrong ingredient when i wrote the answer (and obviously didn’t think twice about it. space moment) checked online and it’s telling me that 10g of fiber is from the MAPLE SYRUP. hahaha. i think i’m going to have to re-calculate
Yayyyyyyyyy. Super excited to try!! Maybe even for dinner tonight.
I was inspired by your protein pancakes and made a modified version between Oxygen magazine & Dani Spies that turned out pretty good……1c oats, 1c cottage cheese, 2 eggs, 4 egg whites, 1/2 tsp vanilla, 1/2 tsp cinnamon, and 1 scoop protein powder (I used All the Whey cup cake batter). This made 5-6 pancakes.
I need to buy protein powder ASAP! These look awesome!
whats the nutritional stats without the banana and syrup?
229 cals, 3g fat, 25.7g carbs, 1.25g sugar, 2.37g fiber, 29.4g protein
I’ve been on a pancake kick (freezing them then toasting at work for lunch), so I definitely need to try these. They sound pretty substantial. I’d add blueberries, though, because those are the best!
Thanks so much for posting! I am excited to try this out 🙂
Those look great!! I’ve been looking for a good gluten-free protein pancake recipe so I can’t wait to try these. I’m picturing them with blueberries, mmmm… I’ve always had such a soft spot for blueberry pancakes 🙂
Thanks for sharing!!
these look spectacular gina! I’m also loving the nutrition stats 🙂
Cant wait to try these pancakes for breakfast tomorrow!!
This looks awesome! I’m making it this weekend 🙂
xo
K
I can’t wait to try these. I’m always looking for pancakes that fill me up, I make them for my husband a lot but try to stay away most of the time because I end up eating so many. I’ll have to try these…now I just need to get the gluten free baking mix!
these look great. I don’t know where sugar came into pancakes, but I don’t like mine sweet at all!
ang gluten-free too. 5 stars!
looks delicious!
oooh these are SO on my to-do list!! they look great! 🙂
I’m so excited to try these out! They have awesome nutritional stats. 🙂
Can’t wait for the new summer shape up!! I was pregnant last year, so I’m super psyched to do this and whip my booty into shape! 🙂
that looks so yummy!!!! Thanks for sharing!!!
i’m not much of a pancake person either, seems like i could eat a million and not have it fill me up but then just ate my days worth of calories haha.
might have to try those out sometime.
I’m excited for the Summer shape up! Woo 21 days left
I totally agree with you about the staying power of pancakes. I RARELY eat them because of that reason…thanks for sharing your recipe!
I make a very similar protein pancake but vegan-fy it by using 1/2 of a well smashed banana in place of the egg white. A little more almond milk may be required to get the batter to pancake consistency. Bob’s Red Mill GF Pancake mix also works well in place of the GF baking mix.
Thanks for the recipe! Yum!
I can’t wait to try this pancake in the near future! In fact, I wish I wasnt traveling this weekend so I could enjoy it Sunday morning!
Hi Gina, if I use the egg white from the carton how much should I use? One tablespoon? Thanks! Can’t wait to try this!
just do whatever 1 serving is.. is that a tablespoon?? should work 🙂
I don’t know, that’s what I’m asking 😉 I’ll try 1T
I used egg whites from a carton and it said 3 tbsp=1 large egg. that worked just fine!
woo hoo! awesome 🙂
These sound delicious!! This might be a stupid question but what exactly is the serving size for one or two pancakes?
Well I’ve got all the ingredients for this…so I am going to try it tomorrow morning. With coconut flour 🙂
Yummers! I don’t eat enough pancakes in my life. i’ve been obsessed with omelets lately
Looks great, thanks very much!
So, my cousin was heading off to zumba and toddler cousin goes, “what’s zumba?” older cousin replies “it’s a dance class,” lil cousin’s eyes light up and she says “your in dance class?! When’s your recital?”
haha, recital! So cute
Your=you’re ( shudders)
Oh my. Can’t wait til the vegan version. You make me rethink being afraid of protein powders.
Oh it looks so good; I can’t wait to try it! Thanks!!
I just love that more and more people are starting to create recipes that use a protein supplement in it. Great recipe and will be using it soon.
I totally agree about eating a pancake and feeling hungry 5 minutes later. Thanks for the awesome idea of pumping it up with protein. love your blog!!
Thanks so much for the recipe Gina! Can’t wait to try it! 🙂
Hi there, I used Vega for my protein source, add egg whites, cinnamon and oatmeal cooked in some water….and topped off with unsweetened apple sauce -that’s it! My 10 year old loves them!
Okay, I know what I am having for lunch!! Thanks Gina
The protein pancakes look amazing! I’m pretty lazy so I’m not into separating egg whites and I like the extra oomph of using a whole egg. Will this mess up the consistency of my batter? Should I put in a little less milk?
yeah it might make it more eggy, ya know?? maybe try 2 T of milk instead of 1/4 c??
That sounds GOOD!!! And I love the bf/pancake metaphor hehe