Protein Pancakes
ID: 33e1443d...
These protein pancakes are quick, easy, and high in protein, making them the perfect macro-friendly breakfast. By prepping a large batch of dry pancake mix ahead of time, you can whip these up in just 5 to 10 minutes in the morning.
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🍳 Cooking Flow
Blend rolled oats into a fine powder to create oat flour if needed. → Whisk together oat flour, whey protein, casein protein, tapioca flour, and baking powder to create the bulk dry mix. → Combine 56g of the dry mix with egg whites, Greek yogurt, and water to make a smooth batter. → Cook the batter in a greased skillet over medium heat until golden brown on both sides. → Top with peanut butter drizzle, maple syrup, and chocolate chips before serving.
Cooking Steps
Brief Cooking Order
Blend rolled oats into a fine powder to create oat flour if needed. → Whisk together oat flour, whey protein, casein protein, tapioca flour, and baking powder to create the bulk dry mix. → Combine 56g of the dry mix with egg whites, Greek yogurt, and water to make a smooth batter. → Cook the batter in a greased skillet over medium heat until golden brown on both sides. → Top with peanut butter drizzle, maple syrup, and chocolate chips before serving.
Introduction
These protein pancakes are quick, easy, and high in protein, making them the perfect macro-friendly breakfast. By prepping a large batch of dry pancake mix ahead of time, you can whip these up in just 5 to 10 minutes in the morning.
Step 1
If you don't have store-bought oat flour, blend whole grain rolled oats in a high-speed blender until pulverized into a fine, powdery flour.
Step 2
To make a bulk batch of the dry pancake mix, combine 4 cups of oat flour, 250g of vanilla whey protein, 250g of vanilla casein protein, 1 2/3 cups of tapioca flour (or cornstarch), and 5 tsp of baking powder in a large bowl. Whisk until thoroughly combined and free of clumps, then transfer to an airtight storage container.
Step 3
To make a single serving of pancakes, weigh out 56g (about 1/2 cup) of your prepared dry pancake mix into a bowl. Add 60g of liquid egg whites, 75g of plain nonfat Greek yogurt, and approximately 25g of water. Stir with a spoon until the batter is smooth.
Step 4
Heat a non-stick skillet or griddle over medium to medium-high heat and spray lightly with cooking oil. Pour the batter into the pan and cook like regular pancakes: wait for bubbles to form on the surface, flip, and cook until golden brown on both sides.
Step 5
Transfer the cooked pancakes to a plate and add your favorite toppings, such as reconstituted powdered peanut butter, maple syrup, and mini chocolate chips.
Ingredients List
Important Notes
Do not use 100% whey protein powder for this recipe; it will make the pancakes dry, rubbery, and unappealing. A 50/50 blend of whey and casein is highly recommended to achieve a fluffy texture.
Casein protein is essential for absorbing moisture and providing the thick, cake-like structure of traditional pancakes.
For an even faster breakfast, you can pour all the batter into a large skillet at once to make one giant protein pancake instead of flipping multiple smaller ones.
To lower the calories of the toppings, try using microwave-thawed frozen berries sweetened with a sugar substitute and fat-free whipped cream instead of syrup and chocolate chips.
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