Protein pancakes are an excellent option for anyone looking to limit calories but don't want to give up on taste. They are healthier because they are made with protein powder instead of flour and you can easily customize them with your favorite ingredients. For breakfast, protein pancakes provide you with the energy you need to face a busy day and are generally a healthier alternative to traditional ones.
Ingrediants
Classic Version Protein Pancakes
- 2 eggs
- 40g vanilla flavored protein powder
- 1 teaspoon (5 g) of baking powder
- 6 tablespoons (90 ml) of almond milk or water
- Olive oil, butter or coconut oil
Yield: 2 servings
Banana Protein Pancakes
- 1 banana
- 2 eggs
- 40g vanilla flavored protein powder
- A tip of a teaspoon (2 g) of baking powder
- A little pinch of salt
- A sprinkle of cinnamon
- Olive oil, butter or coconut oil
Yield: 2 servings
Steps
Method 1 of 2: Classic Version Protein Pancakes
Step 1. Combine the eggs, protein powder, yeast, and water in a bowl
Break the 2 eggs and drop the yolks and whites into a large bowl. Add 40g of vanilla flavored protein powder, one teaspoon (5g) of yeast and 6 tablespoons (90ml) of almond milk or water. Combine the ingredients with the whisk and keep stirring until the batter has a thick, even consistency and is uniform in color.
- If you use almond milk, the pancakes will be both richer and fluffier.
- You will get a thick batter, but not as thick as that of traditional pancakes.
Step 2. Grease and heat a large non-stick pan
Put it on the stove and grease it with olive oil, butter or coconut oil, depending on your preference. Let it heat for a couple of minutes over medium heat while you dose the batter.
If you have decided to use butter, keep the heat low so as not to risk burning it
Step 3. Measure the batter with a liquid measuring cup
You can take it directly from the bowl with the measuring cup or you can fill it using a ladle or spoon. Fill the measuring cup with batter and use a spoon to remove any stuck on the sides. If possible, use a measuring cup with a spout that will allow you to pour the batter into the pan more easily.
The doses indicated allow you to prepare 3 standard-sized pancakes. If you don't mind that they are identical, you can avoid using the measuring cup and divide the batter into 3 parts by eye. However, keep in mind that size does affect cooking time, so larger pancakes will need to cook longer than smaller ones
Step 4. Pour the batter into the pan
Distribute it so that the 3 pancakes are about 3 to 5 cm apart. Pour the batter into the pan using the measuring cup. Use 80ml of batter for each of the pancakes. Leave a few inches of free space between them to prevent them from sticking together.
- Each pancake should be around 8-12cm in diameter.
- After pouring the batter into the pan, let a couple of seconds pass to see which way it expands before moving on to the next pancake.
- If you used butter, adjust the heat to medium before adding the batter.
Step 5. Flip the pancakes when the batter begins to bubble
After 3-4 minutes of cooking, you will notice that small bubbles will start to form on the surface of the pancakes; this means that the underside is cooked. Then take a thin spatula, gently tuck it under the pancakes and turn them with a quick flick of the wrist. Do your best to reposition them exactly where they were.
Suggestion:
the time it takes for the underside to be cooked and for bubbles to form on the surface depends on the size of the pancakes. If they are small, 3 minutes of cooking should be enough.
Step 6. Let the pancakes cook on the other side for 3-4 minutes
If the first side only took 3 minutes to cook, let them cook for another 3 minutes. If the pancakes are large and took 4 minutes to cook, set the timer for the other side in the same way. When the pancakes are cooked, remove them from the pan with the spatula and place them directly on the plates.
Look at the edge of the pancakes to see if they are cooked. If the outer edge is dark and firm, they are ready
Step 7. Top the pancakes with fresh or dried fruit, powdered sugar or syrup
After placing them on the plates, you can decorate them as you wish. For breakfast you can pair them with a mix of fresh and dried fruit for a healthy option, while for dinner you can use powdered sugar or a syrup and serve them as a dessert.
- If you are attentive to the line, you can use a sugar-free syrup.
- If the pancakes are left over, you can store them in the refrigerator for a couple of days.
Method 2 of 2: Banana Protein Pancakes
Step 1. Separate the egg whites from the yolks using two bowls
Break the first egg by tapping it on the kitchen counter or the rim of one of the bowls. Drop the egg white into one of the two bowls while passing the yolk from one half of the shell to the other. Pour the yolk into the second bowl and repeat the steps with the other egg.
Step 2. Beat the egg whites for a couple of minutes to make them fluffy
You can use the electric or manual whisk. In the first case, mix the eggs at high speed in a circular motion. If you use the hand whisk, only move your wrist instead of your whole arm to avoid fatigue and make sure you reach the sides and bottom of the bowl as well.
If you use the hand whisk, it may take an extra couple of minutes to make the egg whites fluffy and light. They are ready when they have become slightly more liquid and fluffy
Step 3. Cut the banana into small pieces and add it to the yolks
Peel the banana and cut it into slices a couple of centimeters thick. Transfer the banana pieces to the bowl with the egg yolks.
Suggestion:
if you prefer, you can replace the banana with blueberries or strawberries. You can also use just half a banana and 10-15 blueberries to enjoy both flavors.
Step 4. Add the proteins and other dry ingredients
Add 40g of vanilla-flavored protein powder to the bowl with the egg yolks and fruit. Add a pinch of teaspoon (2 g) of baking powder, a small pinch of salt and a sprinkle of cinnamon. Mix the ingredients with an electric or hand mixer until you get a thick and homogeneous batter.
If you prefer, you can use chocolate flavored protein powders. However, be careful, because according to many, as they heat up, they develop a slightly metallic aftertaste
Step 5. Incorporate the egg whites into the batter
Slowly pour them into the bowl, then take a silicone spatula or wooden spoon and mix the batter from top to bottom to keep the egg whites fluffy. Continue mixing the ingredients for 3-4 minutes to give the batter an even texture and color.
Step 6. Grease and heat a non-stick skillet over low heat
Take a large skillet and place it on a large stove. Grease it with olive or coconut oil or, if you prefer, with melted butter; then let it warm up for a couple of minutes.
If you use butter, be careful not to burn it. If it starts to smoke or if you smell burning, reduce the heat further and add a little more
Step 7. Take a measuring cup and fill it with the batter
You can pour it directly into the measuring cup by tilting the bowl slightly or, alternatively, you can use a ladle or spoon. The measuring cup allows you to use the same amount of batter for each pancake. If possible, choose one with a spout to make it easier to pour the batter into the pan.
The use of the measuring cup is optional. You can also pour the batter directly into the pan, but in that case it will be more difficult to get even-sized pancakes
Step 8. Pour the batter into the pan and make 4 pancakes 3-5 cm apart
Use 60ml of batter for each pancake. After pouring the batter into the pan, allow a couple of seconds to pass to see which way it expands before moving on to the next pancake. Leave some space between them.
The pancakes should be around 10-15cm in diameter
Step 9. Cook the pancakes for 90-120 seconds on each side
Let them cook for at least 90 seconds. When the edges begin to darken, gently pry them up with the spatula and flip them over. Let them cook for the same time on the other side as well.
Unlike the classic ones, banana pancakes won't bubble; then observe how they change color on the edges to understand when they are cooked
Step 10. Remove the pancakes from the pan and garnish them to taste
When cooked, transfer them from the pan to serving dishes using the spatula. The time has finally come to enrich them with your favorite ingredients and eat them. You can use fresh or dried fruit, powdered sugar, honey, cinnamon, or a syrup of your choice.
- If you are attentive to the line, you can use a sugar-free syrup.
- If the pancakes are left over, you can store them in the refrigerator for a couple of days.
