Over the years recipes have been created with protein powder so people are able to get a cheeky protein meal in the form of a dessert. Flapjacks, brownies, and mug cakes are all great examples, but of course the most popular is the humble pancake. Whether it’s for breakfast, lunch, a midnight snack or whatever, if you Google protein pancake (like you probably have today) there are countless recipes you can find, normally with either banana or flour added to them.
These are fine for a treat. However flour is not the greatest thing to consume in large quantities, and not everyone wants to have their protein pancake with an undertone of banana running through it. But this problem has been cracked, and I have a banging low calorie, high protein pancake that has zero flour and zero bananas! And the end result is on point – light, fluffy, stackable pancakes. Best of all, these are the perfect pancakes to add additional ingredients to them.
My usual start to the day is usually a 30 min HIIT workout, preferably incline sprints on a treadmill. I usually have this done by 7 am, so once I get home, I am hungry and want something sweet and packed with protein! That way I can begin recovery before I start my day at work. These pancakes are perfect for this start to the day, allowing my body to replenish its carbs and getting my protein hit before most people have woken up!
Servings: 2 (These pancakes can last in the fridge for up to 3 days after cooking, however, the longer left, the more they will dry out)
135g rolled oats
3 teaspoons baking powder
30g scoop vanilla whey protein powder
120g plain Greek yoghurt
- Place the rolled oats in a blender and blend until a fine powder.
- Add in all remaining ingredients and blend until smooth and no pockets of powder remain.
- Grease a nonstick pan and heat over medium heat.
- Cook pancakes (roughly an 8th of the mixture per pancake) for roughly 2 minutes on the first side and 1 minute on the second. Edges of pancakes dry out and pancakes will move around on the pan when shaken when they are ready to flip.
These protein pancakes are best enjoyed fresh but can be stored in the fridge for up to 4 days or the freezer for up to 1 month. As they don’t take long to make, it’s generally best to just make up a few servings at a time rather than making them in bulk!
The Benefits of Protein
One of the great things about protein is that it can help to reduce your appetite, and lower your overall hunger levels. Protein, when compared with fats and carbs, is by far the most filling. This is mainly due to the fact that protein reduces the level of ghrelin in your body, which is the hunger hormone.
You may have also heard that protein is the building block of muscles. So by eating more of it, you can not only maintain your current muscle mass, you can also ensure your muscles are growing as much as possible when you undergo strength training.
Another benefit of protein is that it can help boost your metabolism and increase the amount of calories you burn. High protein intake can mean you’re burning between 80 and 100 more calories each day, than if you were on a lower protein diet. One study even showed that people can burn up to 260 more calories a day on a high protein diet!
For anyone looking to burn off more fat and increase their muscle mass, protein is the number one food choice. So try out these protein packed pancakes, and see the results for yourself!