Pancakes for the People

Sunday brunch is such a great time. When I lived in California, I would do a really tough workout Sunday mornings and then head to brunch with friends. It was always a good time sitting in the sun, eating delicious food and just chatting with friends but could be hard to get a good high protein meal if I did not want to order 5 eggs.

Pancakes were never an option because they were overloaded with gluten and sugar - two things I try to not eat a ton of. Out of curiosity, I looked up a common breakfast restaurant that rhymes with Benny’s to check the nutrition facts on a serving of pancakes. One serving which includes 2 buttermilk pancakes came out to 450 calories with 77 grams of carbohydrates, with 20 grams from added sugars. That is A LOT of sugar! And that is without adding any syrup.

A much better solution is what I like to call “Pancakes for the People.” I had initially called them “Pancakes for adults” but to be honest, kids should not be eating as much sugar as is in regular pancakes.

“Pancakes for the people” are packed with protein and have no added sugars. If I need some sweetness, I will usually put a cup of frozen berries in a saucepan over low/medium heat for about 5-7 minutes. This defrosts the berries and makes a yummy berry juice that I then throw over the pancakes.

One important thing I need to call out for this recipe is that the pancakes can be a little difficult to flip because they do not completely set. If you are not careful, you will end up with pancake batter in the entire pan but if you wait to long to flip, then you have burnt pancakes. Nobody wants that!!

I did include nutritional information for this recipe based on the below ingredients. It does contain dairy, but if you are avoiding dairy, you can substitute the cottage cheese with something like almond milk ricotta.

 
 

FOOD PREP TIP

These pancakes do keep well in the fridge for about a week. I have not tried freezing them as I usually make the batch of 10 and then eat two per day throughout the week.

Protein Pancakes

Protein Pancakes

Yield: 10
Prep time: 10 MinCook time: 20 MinTotal time: 30 Min
These pancakes are packed with protein and are a great way to start your day.

Ingredients

  • 1 cup low fat cottage cheese
  • 2 eggs
  • 2/3 cup egg whites
  • 1/2 cup unsweetened almond milk
  • 2 scoops Naked Whey Protein (~ 30g)
  • 1/2 cup coconut flour
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1 tsp vanilla

Instructions

  1. In a food processor or high-speed blender, combine all wet ingredients (cottage cheese, eggs, egg whites, almond milk, vanilla) and protein powder. Blend until well combined.
  2. Place coconut flour, cinnamon, and baking soda in mixing bowl. Stir to combine.
  3. Pour liquid blend from food processor into mixing bowl with dry ingredients and mix well.
  4. Let batter stand for approximately 10 minutes (this is an important step - don't skip it!)
  5. Heat a little bit of oil in frying pan over low to medium heat.
  6. Scoop about 1/4 cup batter into pan. Cook 4-5 minutes, then flip. Be careful when flipping as the pancakes are not completely set.
  7. Cook another 3-4 minutes until pancake is cooked completely through.

Notes

These pancakes are NOT sweet as there is no sugar added. If you want sweet pancakes, add berries or make a sauce out of frozen berries by heating up over low heat.

Nutrition Facts

Calories

90

Fat (grams)

3 g

Sat. Fat (grams)

1 g

Carbs (grams)

5 g

Fiber (grams)

2 g

Net carbs

3 g

Sugar (grams)

2 g

Protein (grams)

12 g

Sodium (milligrams)

232 mg

Cholesterol (grams)

44 mg

Notes: Nutritional information was calculated using brands as pictured in post.

Morgan McNealComment