Protein Pancakes

02/18/2020
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Protein pancakes, yum! Especially drizzled with maple syrup. A glorious, happy plate of food.

I’ve called these ‘protein pancakes’ because they pack a hefty protein punch. The combo of eggs and protein powder dishes up a little over 30g/serve (similar to that of a small chicken breast!). It might be more, depending on what protein powder you use – majority of supplements will provide around 20g/serve minimum, which I’ve worked to here.

Protein Pow(d)er

Of course, these numbers might not mean much, so to put it into perspective: we need a minimum of 0.8g protein per kg of body weight per day. This is, however, super modest, set to prevent deficiencies rather than encourage optimal health (particularly for athletic folk who are active in the gym). In the clinic we usually work from 1.2g/day for those more sedentary, even heading into the 2.0g/day+ arena for those working hard to alter their body composition.

There isn’t a one-size fits all when it comes to intake – as with anything in nutrition, needs will vary depending on body composition, goals, health and level of physical activity. For a brilliant, and super in-depth, evidence-based article on protein needs, click here.

Do I Need a Protein Powder?

Short answer is no; given access to an ample varied diet, you should be able to reach recommended protein requirements without having to supplement.

However, protein powders can be handy and super convenient (they dry power makes them easy to take on-the-go, especially for athletes or those particularly active!), and are a good way to amp the protein up at breakfast time. I’d generally use a serving in my breakfast smoothies (otherwise subbing in greek yoghurt), but also enjoy them mixed into yoghurt or in pancakes. This high protein content will help keep you full for longer into the morning, as protein is a nutrient slow be digested.

Protein Pancakes

Author Danijela Unkovich
Prep Time: 2 mins
Cook Time: 10 mins
Serving Size: 1
Rating:

Ingredients:  

  • 1 banana
  • 2 eggs
  • 1 scoop or serving pea or whey protein powder (I used a 20g protein/serve powder)

Method:

  • Blend together banana, eggs and protein powder. The mixture should be a thick pourable batter, that’s not too runny or stiff. If it’s too stiff, add a splash of water. If it’s too runny, add a sprinkle of protein powder.
  • Pour batter into a milk jug. Hot tip: the pouring spout will help you get perfect pancake circles!
  • Heat a fry-pan over a medium to low heat. Grease with oil or butter.
  • Pour pancake mixture into pan. Depending on your fry-pan size, you may need to do a few batches.
  • Leave to cook for a minute or so each side, or until you can easily flip with a spatula.

Notes:

Serving suggestion: Plate with fresh fruit and a drizzle of honey or maple syrup.
Dairy free? Use a plant protein powder e.g. pea or hemp, instead of a whey or casein.

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