Tag: pancakes

Here are 5 cool, healthy & homemade protein pancake recipes for ya!

They are all made using the same basic recipe but each modified using simple adjustments to get their own unique flavour!

The macronutrients of the batter base is (amazingly):

• 137 kCal / 21 grams protein / 5 grams carbohydrate / 2 grams fat

Use your favourite healthy toppings to make the macros perfect for your own diet! For example:

• Nuts, seeds or dark chocolate for good fats!
• Fruit, berries or unsweetened granola for good carbs!

1. Mint chocolate chip pancakes

Ingredients

• 3 egg whites or 1 whole egg
• 100 grams cottage cheese
• 1 tablespoon fiber husk (psyllium husk)
• 1 teaspoon baking powder
• sweetener
• a dash of mint aroma or mint extract
• a few drops of green food colouring
• dark chocolate chips (I used sugar free chocolate but stevia sweetened with 70% cacao)

 

 

 

Instructions

1. Start by putting your pan on medium heat
2. Spray the pan with a non-stick cooking spray
3. Put together all ingredients except for the chocolate (if you want this minty green colour, use minimal food colouring, use too much and you will get radioactive looking pancakes)
4. Mix until you get a smooth pancake batter
5. When the pan is hot pour the batter in the pan
6. Put your dark chocolate chips on the pancakes
7. Wait till the pancakes starts to firm up
8. Flip!
9. Fry briefly on the other side
10. Top with some healthy chocolate, nuts or layer it with chocolate casein fluff!
11. Enjoy some minty chocolate pancakes!

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2. Cinnamon swirl pancakes

Ingredients

• 3 egg whites or 1 whole egg
• 100 grams cottage cheese
• 1 tablespoon fiber husk (psyllium husk)
• 1 teaspoon baking powder
• sweetener
• vanilla extract
• cinnamon
• cardamom

 

Instructions

1. Start by putting your pan on medium heat
2. Spray the pan with a non-stick cooking spray
3. Put all ingredients except for the cinnamon & cardamom together
4. Mix until you get a smooth pancake batter
5. Separate a small part of the batter and mix it with cinnamon (I also used some applesauce in here but i think that might have caused it to burn a little)
6. Put this mix in a plastic bag
7. Mix all the rest of the batter with cardamom
8. When the pan is hot pour the cardamom batter in cinnamon bun sized puddles
9. Cut of a corner of the plastic bag and make a swirl of the cinnamon mixture on top of the pancakes
10. Wait till the pancakes starts to firm up
11. Flip!
12. Fry briefly on this side
13. Enjoy some tasty & swirly cinnamon pancakes!

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3. Peachy pancakes

Ingredients

• 3 egg whites or 1 whole egg
• 100 grams cottage cheese
• 1 tablespoon fiber husk (psyllium husk)
• 1 teaspoon baking powder
• sweetener
• vanilla extract
• 1 peach

Instructions

1. Start by putting your pan on medium heat
2. Spray the pan with a non-stick cooking spray
3. Put together all ingredients except for the peach
4. Mix until you get a smooth pancake batter
5. Cut the peach in fine slices
6. When the pan is hot pour the batter in the pan
7. Wait till the pancakes starts to firm up
8. Put the peach slices on top of the pancakes
9. Flip!
10. Fry briefly on this side
11. Enjoy some peachy peach pancakes!

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4. Oreo pancakes

Ingredients

• 3 egg whites or 1 whole egg
• 100 grams cottage cheese
• 1 tablespoon fiber husk (psyllium husk)
• 1 teaspoon baking powder
• sweetener
• vanilla extract
• 30 grams reduced fat cacao powder
• black food colouring (if you want more of the oreo look)

Frosting/filling

• quark or low fat greek yoghurt
• vanilla flavordrops

Instructions

1. Start by putting your pan on medium heat
2. Spray the pan with a non-stick cooking spray
3. Put all ingredients except for the frosting/filling in a blender
4. Mix until you get a smooth pancake batter
5. When the pan is hot pour the batter in tiny oreo sized puddles
6. Wait for a while until the pancake is getting firm or until you see small bubbles
7. Flip!
8. Fry briefly on the other side!
9. Put the pancakes together two & two with some vanilla flavoured quark/greek yoghurt in between.

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5. Doughnut pancakes

Ingredients

Pancake batter

• 3 egg whites or 1 whole egg
• 100 grams cottage cheese
• 1 tablespoon Fiber Husk (ground psyllium seeds, very high in fiber and basically no carbs)
• 1/2 teaspoon baking powder
• vanilla sweetener
• vanilla extract
• a pinch of salt

Toppings

• blueberries
• walnuts
• casein icing (just simply mix your favourite casein with very little water)

 

 

Instructions

1. Start by putting your pan on medium heat
2. Spray the pan with a non-stick cooking spray
3. Put all ingredients except for the toppings in a blender
4. Mix until you get a smooth pancake batter
5. When the pan is hot pour the batter in a doughnut shape
6. Wait for a while until the pancake is getting firm and golden or until you see small bubbles
7. Flip!
8. Fry briefly on the other side until a nice golden brown color appears
9. Put icing and topping on the pancakes (the batter was enough for 2 big doughnut shaped pancakes so i put them on top of each other with icing in between)
10. Enjoy some glazed hollow pancakes!