Protein Pancake Recipe
Pancakes have recently became very popular either as a weekend treat or an every day meal.
Plain pancakes, fluffy pancakes, protein pancakes, gluten-free pancakes… there are countless variations and even the fitness industry seems to be encouraging us to try them out. Are protein pancake recipes really a healthier option? Or should they remain our weekend treat?
Let’s take a look at the below protein pancake recipe.
The below ingredients make 1 serving of approximately 7 medium size pancakes as depicted in the video.
1 whole egg and 3 egg whites
1 serving of protein powder of your choice (chocolate or vanilla taste delicious)
1tsp coconut oil
1tbsp desiccated coconut
110ml almond milk
Fresh berries to taste
1tsp Honey or Jam
1/2 tsp Vanilla or Coconut essence
Separate the egg yolks from egg whites and whisk the 4 egg whites until stiff. This will create amazingly fluffy and light pancakes.
Blend together all other ingredients until smooth: 1 egg yolk, protein powder, oats, desiccated coconut and almond milk (vanilla or coconut essence is optional).
Add the pancake batter to the whisked egg whites and gently fold together until combined.
Fry pancakes at high temperature with coconut oil. They are ready to flip when bubbles start to form on top of the pancakes.
Decorate with fresh berries, honey or jam and enjoy!
Now, this fluffy protein pancake recipe comes to surprising 628Kcal per serving, including 1tsp of jam and honey. To put things into perspective McDonalds Pancakes & Syrup come to only 477kcal and Aunt Jemima ready mix pancakes come with an average of 450kcal per serving.
Let’s also have a look at a lighter protein Pancake recipe.
1 serving Vanilla Whey Protein (32g)
3 egg white
1 Whole egg
50ml Almond Milk
Philadelphia Light 60g
Apricot jam 30g
This lighter option comes to 451Kcal, matching the standard pancake recipes. The obvious conclusion is that adding protein to a recipe is not enough to make it healthier.
Now, I don’t mean to say that protein pancakes are a bad choice either. I believe that there are 2 types of individuals who can consume protein pancakes with no issues:
1- You have found a protein pancake recipe you love and have been consuming them regularly with no repercussions to your optimal body weight.
2- You consider yourself a hard-gainer. You struggle to consume enough calories and protein on a daily basis. In this case, protein pancakes might help you achieve both in one meal.
If you do not fall in any of the 2 types above, I would highly recommend you consider the pancakes a treat and leave them for an occasional Sunday brunch.
On a personal note, I would opt for regular Pancake recipe as they taste much nicer than the protein variation.