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-   -   Protein Pancakes (http://www.bodybuilding.net/recipes/protein-pancakes-12248.html)

AthMuscle 11-14-2008 11:37 AM

Protein Pancakes
 
Traditional pancakes are basically just flour and eggs, so you can tweak the traditional recipe to make it more physique friendly.

1 cup oat flour
2 whole eggs
4 egg whites
1 scoop protein powder
1/4 cup blueberries

Mix above ingredients together and cook in a hot pan or griddle.
Serve with sugar-free syrup.

Play with the ratios of eggs to flour to get your preferred recipe. Too many eggs and too little flour makes the cakes too dense, but if you go too far the other way you will be increasing the carbs and decreasing the protein, and at some point you might as well just eat regular pancakes.

arnold1 03-02-2009 03:06 AM

Quote:

Originally Posted by AthMuscle (Post 71775)
Traditional pancakes are basically just flour and eggs, so you can tweak the traditional recipe to make it more physique friendly.

1 cup oat flour
2 whole eggs
4 egg whites
1 scoop protein powder
1/4 cup blueberries

Mix above ingredients together and cook in a hot pan or griddle.
Serve with sugar-free syrup.

Play with the ratios of eggs to flour to get your preferred recipe. Too many eggs and too little flour makes the cakes too dense, but if you go too far the other way you will be increasing the carbs and decreasing the protein, and at some point you might as well just eat regular pancakes.

I have a similar recipe that uses whole oats and all egg whites. A little tip I can give anyone using this recipe is to add a half cup of apple sauce to the mix. This will keep the pancakes from being too dry. Works great!

blimp 08-09-2009 01:21 AM

Mmm. This I'll have to try.

383dime 06-18-2010 07:06 PM

props to the original poster for the recipe idea. i played around a bit and made a pretty good version and added up all the numbers.

recipe, makes about 4 cups total, then i split each pancake into 1/3 of a cup. so this recipe makes 12 pancakes.

1 cup wheat flour
1 cup oats
1 cup protien powder ( i use banana flavor, looking forward to trying it with chocolate)
4 whole eggs, 6 egg whites
2 cups frozen mixed berries
1 cup natural apple sauce ( no added sugar)
i add cinnamon to taste

so this makes about 12 cakes, each being 1/3 cup.
so each cake has roughly
15.4 grams protien
15.8 grams carbs
2.6 grams fat
and what ever sugar the berries and apple sauce has.
like the second poster said the apple sauce keeps them moist, and the berries give you bursts of flavor.

i am gonna try replacing a half cup of the flour with a half cup of more protien powder next time to see what happens, if it works out that will make the ratios alot better.

escapist 05-31-2011 06:41 AM

This is one of my favourite power breakfasts.

Tmno 06-23-2011 08:41 PM

great recipe, a real power breakfast.. thanks

snordi 08-11-2011 09:15 PM

will going to try this for sure thanks

FitnessFreek 08-25-2011 03:44 PM

I've saw many different protein pankcake recipes but both of these of this thread like good. Thanks.

Michealleo 10-07-2011 10:55 PM

Thanks .................................................. .................................................. .................................................. .......................

RN1986 10-08-2011 07:04 AM

thanks will try this


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