Here’s a quick recipe that I’ve been working on (and eating) lately.
It was inspired by watching my girlfiend make protein pancakes she learned about from Tone It Up.
These are fast, tasty, and most importantly they leave you full for hours.
I’m also a fan of overnight oats as well as smoothies using very similar recipes; however, of the three only the warm pancakes kept me full till lunch.
- 1 serving, frozen mixed berries
- 1 cup, Wheat flour, whole-grain
- 1 tbsp(s), baking soda
- 0.50 tsp, Sea Salt
- 1 cup, Unsweetened Soy Milk
- 0.50 Tsp, Cinnamon
- 1 tsp, Pure Vanilla Extract
- 2 scoop, Purely Inspired Protein Powder
- 1 tbsp, Flax Seeds
- 2 tbps pb2
436 calories per serving
29 grams of protein
7.5 grams of fat (15% of total calories)
- Mix the dry ingredients in one bowl and the wet ingredients in another bowl. With the frozen berries I tend to mix them in a blender with the soy milk. You can also easily use fresh berries or just about any fruit you like in exchange.
- Mix the wet and dry ingredients together and let them sit for 2 minutes. This helps activate the baking soda, flax, and other ingredients so the pancakes will rise more.
- Spray some oil spray on a skillet.
- Heat up the skillet on setting 3 (out of 10). For gas stoves just use a very low setting. Too low isn’t a problem as it will just take longer. Too high and they’ll burn on each side.
- Pancake tip – you can avoid having to throw out the first pancake, a common problem while starting to cook before the pan is heated, by simply cooking on a very low setting. This gives the pan time to heat up without burning the pancake.
- Pour in half the batter. This recipe makes 2 giant pancakes. For 29 grams of protein each they have to be big!
- Wait a good long while but check them every few minutes. On low heat these puppies take a long time to cook but it’s worth it. Low and slow means more perfect pancakes that don’t burn.
- When the outer edges looks dry, slip a spatula underneath. If it feels wet in the center then let it keep cooking. If it feels hard you may have to press a bit as you’ve likely got pancake batter stuck to the pan. Stuck batter is caused by a non-stick pan that lost it’s stick (they don’t last forever), not using enough spray oil (you shouldn’t need much), using too high a heat setting, or a combination of these things. Never stress, just adjust one of these things next time.
- Cook the second one. I frequently cook both at the same time on two skillets. Try the low heat approach. You might be surprised how easy it is to make perfect pancakes.
- Top with PB2. Adds 45 calories, 5 grams of protein, and that peanut butter taste without the fat.