Protein Pancakes : How to make the ultimate stack without going crazy on the calorie front. #HWPO
Detailed below is a quick, simple and effective recipe for creating a good ol’ batch of Protein Pancakes. Pancakes can be a great meal to kickstart your day and give you that boost before a workout, or even as a post-workout meal. Win Win
Ingredients Required for the masterpiece.
For the Blender or Nutribullet
- One medium Banana
- One Egg (medium or large)
- 25g Porridge Oats
- 1 Scoop of Protein Powder of choosing(we’ve used Reflex Instant Whey - Vanilla for this one)
- Teaspoon of Bicarbonate Soda (optional)
For Cooking
- Teaspoon of Coconut Oil
For Topping
- 120g Blueberries
- Teaspoon and a half of Stevia
- Teaspoon of Cinnamon
From the ingredients list, chuck all of this into your blender with a splash of water. Once blended, you should have a semi-thick consistency. If it’s too runny, you’ve overdone it on the water front. If it’s too thick, you’ll need to add a little more water.
Heat up your pan so it’s boiling hot, add your teaspoon of coconut oil (swish it around the pan) and then carefully pour the blended mixture around the pan in one full go (see below) so it’s a consistent layer.
Pro Tip №1 : Invest in a good quality non-stick pan and look after it. Not only is it easier to clean, but you’ll use less calories with sprays, butters and oils. Nothing worse than a terrible pan, when everything sticks to it and you use a ton of butter and oil in the process.
Keep an eye on the pancake as it cooks and you should be looking out for a couple of heat-bubbles, once you see one or two of these, the bottom half of the pancakes are almost done and should be a golden brown colour. Now turn on your grill fully.
Use a decent fish slicer to check to see how it’s looking underneath, if the colour is what it should be, you’re ready for the next stage.
Now put the pancakes under the grill. Like with the underside of the pancakes, you’re looking for a golden brown colour on the top layer of the pancakes.
Pro Tip №2 : Using the mixture in one go and using the grill helps avoid the gamble of flipping the pancakes and messing it up or potentially dropping the pancake on the floor (which of course we don’t want).
Now it’s almost ready to serve.
Take the delicious looking pancakes out the grill, use the fish slicer and place onto your plate. Serve with blueberries, stevia and a little teaspoon of cinnamon. You can use any berries, sugar or syrup that you prefer. Syrups, honey will be a little heavier on the calorie front, but that’s OK!
Enjoy and let us know how you get on.
Chef Moore
Head Trainer/Owner/Protein Panker at The Shredquarters Brighton / Instagram @shredquartersbrighton
Nutrition Information -
Calories : 500
Protein : 31g / Carbohydrates : 68g / Fat : 12g / Fibre : 9
