Protein Pancakes that Pack a Punch

by Lisa Niren                       

 

Happy IHOP National Pancake Day! Heres the good news, pancakes are no longer carbohydrate laden belly bombs - but have really gotten a healthy makeover with T.R.U.T.H. protein (vanilla wafer and chocolate bar) and other high protein ingredients.

 

Using T.R.U.T.H. protein powder, fat free greek yogurt, cottage cheese, almond flour, pumpkin filling or any other basic ingredients you can really give this breakfast favorite a much healthier nutritional profile. Happy Flipping!

 

Make sure to reach out to me on instagram (@LNiren) and let know which recipe you liked best or tag me in your best protein pancake picture.

 

 

Pumpkin Spice Pancakes

 

Pumpkin and Cinnamon…They’re the ultimate flavors of fall. Combine them together in a pancake that tastes as rich as a slice of cake, and you have the perfect warm & cozy breakfast to kick off any day.

 

Ingredients

1 scoop T.R.U.T.H vanilla wafer protein powder

1/2 cup pumpkin

1/2 tsp Cinnamon (or 1/4 tsp pumpkin spice + 1/4 tsp cinnamon)

1/2 tsp Baking powder

2 Egg whites

1/2 cup Oats (Gluten Free!!!)

1/2 cup + 2 tbs water

3-5 packets Stevia (or 1/2-1 tbs sweetener of choice)

1 banana mashed up

 

Directions

1. Put all of the ingredients in a blender and blend until smooth!

 

2. Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked. Serve warm!

 

Banana Walnut Protein Pancakes Recipe
Gluten, Grain & Soy Free. Organic. Non-GMO. Grass fed.

 

Ingredients

2 bananas

2 eggs
1 Scoop T.R.U.T.H protein (vanilla wafer or chocolate bar)

Pinch cinnamon
Pinch salt
1/2 tsp vanilla.
1 T chopped walnuts

Directions

1. Mash the bananas
2. Whisk in 2 eggs
3. Add protein, spices and vanilla
4. Fold in walnuts
5. Heat empty pan over medium, add in coconut oil
6. Spoon batter in center of pan.
7. Once golden brown, flip.
8. Serve with organic Maple syrup, honey, and fresh organic blueberries

Vanilla Spiked Protein Pancakes

 

Ingredients

3 eggs

1/2 cup cottage cheese

2 Tablespoons of milk

1 scoop vanilla wafer T.R.U.T.H protein

1 teaspoon of coconut oil, melted and cooled

1 teaspoon of vanilla extract

1/4 cup wholewheat pastry flour (or regular plain, gluten free almond or oat flour will also work)

1 teaspoon of baking powder

1/2 teaspoon of baking soda

a pinch of salt

 

Serve With

Strawberries, bananas and maple syrup or toppings of choice.

Peanut butter (or any nut butter really), 100% fruit strawberry jam, Greek yoghurt, honey any and all of these would be ah-mazing on these pancakes.

 

 

Directions

1. Place all ingredients in a blender/food processor and blend/process until smooth and well combined. It will appear pretty runny but thats how it should be, go with it – delicious things be happening.

2. Heat a medium size frypan over medium heat, add a little coconut or olive oil and swirl around the pan to ensure a even coating.

3. Spoon a small amount of your batter into your heated fry pan and cook until bubbles form on the top and edges appear slightly dry. Carefully flip and cook for a minute longer. Transfer to a plate or wire rack to cool of not inhaling consuming right away. Repeat until all batter has been used. FYI – I got 12 delicious little 4 inch pancakes.

4 . To serve, top with fresh strawberries and bananas and a generous drizzle of maple syrup. Or whatever toppings your currently into.

 

 

Red Quinoa Pancakes

 

Ingredients

    2 Eggs

    1 Scoop T.R.U.T.H vanilla wafer protein

    2 C. Coconut or Almond Milk

    1½ t. Lemon Juice

    4 T. Coconut Oil

    2½ C. Flour

    1 T. Coconut Palm Sugar

    2 t. Baking Powder

    1 t. Baking Soda

    1 t. Salt

    2 C. Red Quinoa, cooked

 

Directions

    1.     Place the milk in a small bowl and pour in the lemon juice. Stir once and allow to sit for 5 minutes.

    2.     Place the T.R.U.T.H protein powder, flour, sugar, baking powder, baking soda, and salt in a bowl and mix together.

    3.     Place the eggs in a mixing bowl and beat with a wire whisk. Add the coconut oil, dry ingredients, and milk to the eggs and mix until combined.

    4.     Add the quinoa to the batter and mix until combined-do not overmix.

    5.     Heat a griddle to medium-medium/high and grease with coconut oil.

    6.     Pour the batter onto the hot griddle(about ¼ C. per pancake) and allow to cook for a minute or so, or until the top of the pancake has bubbled up and the sides are cooked. Flip the pancake over and finish cooking on the other side for another 30 seconds.

7.     Serve with your favorite syrup.

 

 Almond Joy Gluten Free Pancakes

 

Almond Joy Pancakes are made with coconut flour for a tasty gluten free breakfast treat.

 

Ingredients

    ½ cup coconut flour

    1 Scoop T.R.U.T.H vanilla wafer protein powder

    ⅓ cup unsweetened shredded coconut

    ¼ cup sweetener of choice (I use Stevia)

    ½ tsp baking powder

    ½ tsp salt

    6 large eggs

    ¼ cup coconut oil, melted

    ½ to 1 cup unsweetened almond milk

    1 tsp almond extract

    ¼ cup toasted, slivered almonds

    2 ounces 85 - 90% cacao chocolate, finely chopped

    Additional oil or cooking spray for the pan

 

 

Directions

    1.     In a large bowl, whisk together T.R.U.T.H protein powder, coconut flour, shredded coconut, sweetener, baking powder and salt.

 

    2.     Stir in eggs, coconut oil, ½ cup of the almond milk, and the almond extract. Add additional almond milk as needed. Your batter should be thicker than traditional pancake batter, but not so thick that you can't pour it and spread it around the pan. Coconut flour batters also tend to thicken up as they sit so you can add additional milk partway through.

    3.     Stir in toasted almonds and chopped chocolate.

    4.     Heat a large skillet over medium heat and brush with additional coconut oil or another cooking oil. Scoop about 2 heaping tablespoons of batter onto skillet and spread into a 4 inch circle. Repeat until you can't fit any more pancakes into skillet (you should get 3 or 4 in).

    5.     Cook until the bottom is golden brown and the top is set around the edges. You will see little bubbles start to come up in the center of the pancake, a good sign that it's cooked enough to flip.

    6.     Flip and continue cooking until second side is golden brown. Remove from pan and keep warm. Repeat with remaining batter.

 




Cinnamon Roll Pancakes

Ingredients

1/3 cup instant oats, dry (gluten free preferable)

1 scoop T.R.U.T.H vanilla wafer protein

1/4 C liquid egg whites

1/4 C + 1 T fat free Greek yogurt

1/2 small banana

1 t vanilla extract

1/2 t cinnamon

1 T reduced fat cream cheese

1-2 T unsweetened almond milk

1 packet sweetener of choice

 

Directions

1. In a blender, combine the oats, protein powder, egg whites, 1/4 cup Greek yogurt, banana, vanilla, and cinnamon. Blend until smooth.

2. In a large skillet coated with PAM, begin cooking the pancakes over medium-high heat, about 4-5 minutes on each side.

3. While the pancakes are cooking, spoon the remaining tablespoon of Greek yogurt and cream cheese in a small bowl. Microwave for 10 seconds to soften and stir until smooth. Add almond milk until your icing” reaches the desired consistency and sweetener until it reaches the desired sweetness.

4. Stack your cook pancakes, pour on the icing.

 

 

Chocolate Banana Protein Pancakes

 

Ingredients

2 scoops T.R.UT.H chocolate bar protein

2 tablespoons gluten-free baking mix

2 tablespoons ground flax seeds

1/2 teaspoon baking powder

2 eggs, lightly beaten

1 banana, mashed

4 tablespoons almond milk 

 

Directions

    1.     In a mixing bowl, combine all dry ingredients together with a whisk.

    2.     In a separate bowl, combine the egg, banana and almond milk.

    3.     Gently pour the wet ingredients into the dry ingredients while mixing with a rubber spatula until just combined. Do not over-mix.

    4.     Heat a large skillet over medium heat, and coat with cooking spray. Pour 1/4-cup rounds of batter onto the skillet, and cook until bubbles appear on the surface, about 3 minutes. Flip with a spatula, and cook for another 2-3 minutes.

 

 

 

Whole Wheat Greek Yogurt Pancakes

 

Ingredients

¾ c Greek yogurt

1 egg (or 2 egg whites)

½ c whole wheat pastry flour (or gluten free almond flour)

1 scoop T.R.U.T.H Vanilla Wafer Protein

1 tsp baking soda

½ tsp vanilla extract

Splash of almond milk


 

 

Direction

    1.     Combine the greek yogurt, egg, (or egg whites) until creamy

    2.     In a separate bowl, combine the flour, T.R.U.T.H protein powder and baking soda.

    3.     Mix the wet with the dry and stir until the batter is just combined. Let it rest for 10 minutes.

    4.     Cook the pancakes as you would any other.

 

Notes on Green yogurt pancakes:

You will want to check your batter when making. Often times when I add protein powder to it, I’ll need to up the recipe’s overall liquid content just a bit.  If it seems too thick I will add an extra egg white or a tbsp or two of greek yogurt, or even an extra splash of almond milk.

 

 

 

Peanut Butter, Banana, & Chocolate Chip Protein Pancakes

 

Ingredients

    1 cup old fashioned oats

    1 teaspoon cinnamon

    1 scoop vanilla wafer T.R.U.T.H protein powder

    1 teaspoon pure vanilla extract

    1 cup plain greek yogurt

    1/3 cup milk (almond milk or otherwise)

    2 tablespoons granulated sugar, or honey

    1 egg

    1/4 teaspoon baking powder

    1 mashed banana

 

Toppings

    peanut butter (or almond butter)

    bananas

    chocolate chips

    fruit

    pure maple syrup (or agave)

 

Directions

    1.     Add all of the ingredients to a blender. Blend until smooth.

    2.     Heat a large skillet or griddle to medium heat.

    3.     Spray with non-stick spray. Before pouring batter onto the hot surface fold in a few chocolate chips. Pour about 1/4 cup of batter onto hot surface.

    4.     Cook for 2-3 minutes until bubbles start to form. Flip, and cook for an additional 2 minutes.

    5.     Serve with desired toppings.

 

Vanilla Coconut Protein Pancakes

 

Ingredients

2 tbsp spelt flour

2 tbsp almond meal

1 scoop T.R.U.T.H vanilla wafer protein powder

1/2 tsp baking powder

pinch of salt

1/2 tsp chia seeds

1 tbsp shredded unsweetened coconut

1 egg

2-4 tbsp almond milk

 

 

 

Directions

1. Combine all the dry ingredients in a bowl. 

2. Then add wet ingredients (start with 2 tbsp of almond milk and add more accordingly.  When you add T.R.U.T.H in, be cognizant of the consistency & avoid getting batter that’s too thin, adjust accordingly) and stir together. 

3. Heat a pan and spray with non-stick cooking spray.  Pour 2 tbsp of batter to form each pancake.  Cook a few minutes. Once it starts to bubble on top, flip and cook an additional minute or two. 

You’ll get exactly 4 pancakes if you measure (and use a spatula to scrape the bowl).

4. Serve with you toppings of choice. I served it with some extra coconut and a maple syrup/yogurt combo (2-3 tbsp greek yogurt + 1 tbsp maple syrup + water to thin it out). 

 

 

Peaches & Cream Pancakes

 

Ingredients

    1/3 cup oat flour (ground from gluten-free rolled oats)

    1 Tablespoon coconut flour

    1/2 scoop vanilla wafer T.R.U.T.H protein powder

    1/2 teaspoon baking powder

    1 large egg white

    2 Tablespoons peach-flavored Greek yogurt

    3 Tablespoon water (or milk)

    1/2 teaspoon coconut extract (optional)

    1/2 teaspoon almond extract

    1/4 cup diced peaches (fresh, frozen, or canned)

   

Toppings: thinned yogurt mixed with a bit of maple

syrup (or agave), diced peaches, toasted almonds, and toasted coconut

 

 

 

Directions

1. Heat a non-stick skillet or griddle to medium heat and coat with cooking spray.

2. In a medium-sized bowl combine dry ingredients and stir with a wire whisk to break up any lumps.

3. In a separate bowl, whisk egg white until frothy.

4. To the egg, add yogurt, water (or milk) and extracts and


whisk well.

5. Add wet ingredients to dry ingredients and stir until just combined.

6. Fold in peaches.

7. Spoon batter onto skillet, forming three small-medium sized pancakes.

8. Cook for 4-5 minutes before flipping and cooking an additional 3-4 minutes.

9. Transfer to a plate and add toppings.

10. Enjoy!!!