Lauren here! I started weightlifting in October 2014, and since then I’ve had to up my protein intake significantly (it’s currently around 28% of my total caloric intake). Today I discovered a delicious protein-filled pancake recipe that I can make quickly with things I usually have on hand – and it’s not just adding whey powder to a regular pancake recipe either. I just ate my first batch, and now I’m really excited to be able to add pancakes back to my morning meal rotation. Even if you don’t strength train, consider adding these to your repertoire as protein is more filling than fats or carbohydrates so this recipe should carry you to lunch more easily than a traditional pancake recipe. They’re moist, flavourful, and I am already imagining the fruit and nuts I want to add to the top. You won’t notice the missing flour!
Easy Cinnamon Protein Pancakes
Prep time: 10 minutes. Cook time: 10 minutes. Serves: 1 (easily doubled or tripled).
1/2 cup rolled oats*
1/2 cup plain nonfat greek yogurt**
1/2 tsp baking powder
1/2 tsp cinnamon
2 tsp white sugar
1 tsp vanilla
1 egg white
2 tsp bacon lard or canola oil (for frying)
2 tbsp maple syrup, or fruits of choice (for topping)
Put first 7 ingredients into an immersion-blender container in order written. Blend until smooth, scraping the sides as needed. Fry in oiled skillet in 1/4 c portions on medium heat, flipping just before bubbles appear in the top (the bottom will often be burned if you wait for it to bubble like with flour pancakes).
*Quick oats are a possible substitute if required, but they’ll have a much gummier texture than rolled oats.
**Full fat is fine texturally. Nonfat just has more protein per volume.
Nutrition facts for recipe including maple syrup and bacon lard as written:
Fat: 12 g (3 g saturated)
Carbohydrates: 66 g (6 g fibre, 34 g sugar)
Protein: 23 g
Calcium: 30% DV
Iron: 15% DV
Not a significant source of cholesterol, trans fats, vitamin A, or vitamin C. Carbohydrate and sugar value can be significantly reduced by substituting the maple syrup with a no-calorie sweetener.