Have you ever tried a protein pancake?
It's kind of a health and fitness cult thing, a pancake made with protein powder instead of flour. It sounds weird at first, but you mix the protein with some smashed bananas and egg, and it actually works! I was introduced to the recipe when I joined the Tone It Up community last summer.
Breakfast is hands-down my favorite meal of the day, and I'm always trying to find something that fills me up for at least half the morning. Protein pancakes have become a staple in my rotation, and I usually make one (or a waffle version!) at least once a week. Brown rice protein powder seems to work the best since it has more of a flour consistency than other proteins, and my favorite brands are Perfect Fit and Sun Warrior. They're both kind of pricey, but a bag usually lasts me a few months since I don't eat protein pancakes everyday. I also prefer the consistency, flavor, and ingredients of Shakeology for smoothies, so I save my brown rice protein for these pancakes!
I'd say that protein pancakes do an 80% job of satisfying my pancake cravings (they're definitely not as good as the real thing), but they keep me full and energized for so long without the carb coma and sugar crash of the real deal!
The basic protein pancake recipe calls for 1/2 banana, egg whites, 1 scoop of protein powder, cinnamon, and a small splash of almond milk. I think that recipe turns out a little dry, but they're good if you top them with fruit and Greek yogurt.
I like to add a little bit of oat flour to the mix to give the pancakes a more satisfying, cake-y texture. This is my current go-to recipe that I've been eating a lot lately!
Raspberry Oat Protein Pancakes
-1/2 ripe banana
-1/4 cup almond milk
-1 scoop brown rice protein
-1/4 cup oat flour (literally just oats pulverized in a food processor)
-1 tsp cinnamon
-1/4 tsp baking soda
(optional: vanilla or other flavored extracts)
-2/3 c fresh or frozen raspberries, warmed in the microwave
-1/4 c plain Greek yogurt sweetened with stevia
Mash the banana and egg together in a bowl with a fork until the banana is almost smooth. Add remaining ingredients and combine thoroughly. Preheat a pan while you're mixing your batter (I've discovered that cast iron works the best!) and coat it with coconut oil or non-stick spray. Once the pan is nice and hot, turn the heat down to medium-low, pour in your batter, and let it cook for 5-6 minutes until the edges are starting to solidify. Use the biggest spatula you have to flip the pancake and cook it on the other side for 2-3 minutes.
You can make one giant pancake or two to three smaller ones. Smaller pancakes are easier to flip and good to start with until you get the hang of the technique! It's important to make sure your pan is really hot, and then cook your pancake long enough so it's more than halfway done before attempting the flip. It's easy to end up with a "pancake scramble" if you don't let it cook long enough, but luckily a scramble is just as tasty.
[21 Day Fix: 2 purples, 1 1/2 reds, 1/2 yellow]
Top your pancake with the Greek yogurt and berries, and enjoy!