Protein Pancakes
There are several ways you can pack protein into pancakes and other baked goods. How much protein you get per serving depends on what combination of those ways you use (not to mention the size of your serving. You can also serve with breakfast meats like sausage or bacon, but the truly meatless meal will offer fruit with non-fat Greek yogurt to retain the protein without the meat and offer additional nutrients not offered in meat. Because the recipe presented here is a foundational one, feel free to shake it up as you see fit.
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Ingredients
1 cup protein pancake mix
1 scoop protein powder 1 egg 1/2 cup milk 1 Tbl vanilla |
Prep Time: 5 minutes
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[Note: Nickel pancakes are so called because they measure about 5 inches in diameter.]
Directions
Mix dry ingredients together.
I find the flavor is more uniform if I mix the dry ingredients together first. Simply use your spatula to sift the dry ingredient mix over itself repeatedly until you get a uniform mixture. You don't need to use protein pancake mix; regular pancake mix (your own or store bought) will do, though you'll get less protein. And you don't have to use the protein powder, but again, you'll get less protein leaving it out. I add it in because it helps to take away the flavor of the protein pancake mix, which by itself doesn't really appeal to me. The cake batter flavor seems to work best for masking that flavor. |
Add wet ingredients and stir until well combined.
The protein pancake mix I buy says you can use water, but I like using milk because it gives some added flavor and texture to the pancake as well as a little more protein. Once the batter is made, this is then time to add any other ingredients if you want a different variety --- blueberries or chocolate chips, for example. |
Pour prepared batter onto a heated surface and allow to cook.
You'll notice I'm using an electric griddle here. Not only does the larger surface allow me to cook an entire serving of pancakes at the same time, I can also control the temperature with the electric thermostat. I like 275ºF for pancakes; it cooks them readily but not too quickly, leaving a nice outside edge. |
Watch the pancakes for the appearance of bubbles in the undercooked batter. When you start seeing multiple bubbles, it's time to flip your pancakes.
How many bubbles qualifies as "multiple"? There's no set definition, but with enough practice, you'll know. The picture here gives a fairly good visual description, though the lighting isn't the best. |
Once the pancakes are ready to flip, flip them and allow to cook for an equivalent amount of time.
It's helpful to keep track of how long the pancakes cooked before you flipped them so you can know how long to let them cook after you flip them. There is no need to be exact to the second, though, especially if you use a lower temperature like 275ºF as mentioned earlier. |
Serve with butter and maple syrup.
The picture here shows turkey breakfast sausage, but if you prefer a truly meatless meal, serving with fruit and Greek yogurt is probably your best bet. These are also good with strawberries and whipped cream. What I like best about this recipe is that the different flavors of protein powder available allow for almost endless flavor combinations, like vanilla protein powder combined with blueberries, or chocolate protein powder mixed with chocolate chips, or banana creme protein powder with chocolate chips, or cookies and creme protein powder mixed with Oreo crumbs, or graham cracker protein powder mixed with chocolate chips, and the list goes on! |
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