Saturday, 18 May 2013

Protein Packed Pancakes

Protein Pancakes

Who loves pancakes? I love pancakes. My girlfriend loves pancakes. I'm pretty sure you and most people you know love pancakes.

Unfortunately, not all pancakes are always healthy. Many are loaded with fat and sugar and that's before you add any toppings.

With the help of my girlfriend Marika, we managed to whip up a "healthy" pancake recipe that's loaded with protein and fibre, low in fat and sugar and not a huge amount of calories. This bad boy definitely fits our macros!


Ingredients -

1 tsp Olive Oil (or coconut oil)
1 cup Liquid Egg-whites
1 Tbsp Psyllium Husk
1 tsp Xantham Gum (optional)
1.5 scoops Protein Powder
1 medium Banana
50ml Skim/Hilo Milk
3 packets Equal (or natvia, splenda etc)
50g Frozen Berries
35ml Sugar-free Maple Syrup

Method -

1. Whip egg-whites until they are pale in colour, but before peaks form.
2. Mash a banana with skim/hilo milk in a small bowl.
3. Add the banana mix, protein powder, equal sweetener, psyllium husk an xantham gum to the eggs and mix until combined and resembling a light batter.
4. Using a paper towel, lightly coat a non stick fry pan with the olive oil. Heat pan on a medium heat.
5. Add the pancake mixture and cook until bubbles appear on the surface before turning and cooking on the other side.
6. Remove and continue with remaining batter.
7. Serve with the frozen berries and sugar-free maple syrup.

Serves two generous portions of 2-3 pancakes each.

Nutritional Information for entire batch -
Calories - 498
Protein - 69 grams
Carbohydrates - 41 grams (of which 11g is fibre/13g sugar)
Fat - 7g (2g saturated)
Sodium - 566mg

Enjoy and share away!

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