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.
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