Protein Pancakes

[sgrinavi]

I've spent a couple years perfecting this recipie. It seems like a bit of a pain at first, but they are worth the effort. I make up the mix in 30 pancake batches (5x) and it lasts me 3 weeks or so.

A few bros have gone through the effort of making those first couple batches and are hooked now!

PANCAKE MIX (6 Servings)


Whole Wheat Flour ½ Cup
Oats 1 Cup
Vital Wheat Gluten (optional) 1 ½ Tblspn
Non-Fat Powdered Milk ½ Cup
Protein Powder 2 Cups
Baking Powder 2 Tblspn
Ground Cinnamon 2 Tblspn
Salt ½ Tsp



1. Grind oats in a food processor or use an equal weight of oat flour

2. Measure all ingredients into an air tight container, shake or whisk until well combined.



To make a pancake:

Egg Substute or Egg whites ¼ cup
Water or Buttermilk ½ cup +-
Vanilla Extract ½ tsp
Pancake Mix 90 grams (3 oz, ¾ cup)
Nuts (optional) ¼ oz

1. Combine liquid ingredients in a two cup liquid measure. Allow to stand at room temperature for 10-20 minutes.

Optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix.

If not using buttermilk I sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. It gives them a much better texture and taste.

Note: Go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. It adds some protein and makes the pancakes taste better and have a way better texture.

2. Wipe a 8 to 10” non stick skillet with a very thin coat of safflower or olive oil. Heat pan to medium/medium high heat (I use a setting of 8 out of 12 on my electric stove)

3. Add pancake mix to egg mixture and gently combine. Don't mix it vigorosly or you'll have a dense, flat pancake.

Add more water if necessary to make a medium batter. The thinner the batter the thinner and more dense the pancake will be. I prefer to keep my as thick as possible, the batter just barely pours out of the cup.

4. Fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients)

5. Immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.

Serve with diabetic “maple syrup” (10 calories per serving), or, my favorite is to ladel a tablespoon of flax oil on top.

Each pancake (with syrup) contains 390 calories, 41 ½ grams of protein, 8 grams of fat, 40 grams of complex carbohydrates and 4 grams of fiber

[MarkyMark]

Yum .... cant wait till I get off this diet to try it

[PaPaPumP]

Carbs Schmarbs...just eat it wuss.....LOL just messin playa. What kinda diet you on mr. wahlberg?

[GenuinePL]

Do they taste good???
This is a real question (for those that take everything as a joke)








And don't call be a wuss either WHORE JK PPP

[Tobey]

sgrinavi,
Thanks for the recipe. If you have worked on it as long as you say I'm going to have to give it a try. They sound really good. I'll give them a whril this Saturday when I get my children.
IC

[Fast Results]

I tried them today... Pretty good!

[GenuinePL]

Originally posted by Fast Results
I tried them today... Pretty good!

Please tell me that they did not taste like horse food, becasuse I'll make them next week

[Fast Results]

Originally posted by GenuinePL


Please tell me that they did not taste like horse food, becasuse I'll make them next week

I tried them today and sure enough they were real good

My only suggestion is a little less baking soda, for some reason i could taste it so I made another batch and presto these things are bad ass. I made enough for a month.

[GenuinePL]

Originally posted by Fast Results


I tried them today and sure enough they were real good

My only suggestion is a little less baking soda, for some reason i could taste it so I made another batch and presto these things are bad ass. I made enough for a month.

Thanks, Awesome. I'm making them on monday.

DID you freeze them??? if you did, do you heat them up in microwave or what?

[GenuinePL]

Originally posted by Fast Results



My only suggestion is a little less baking soda.

Hold up. You just said baking soda, do you mean baking powder.

I would defenitelly not eat them with baking soda.

[Fast Results]

Originally posted by GenuinePL


Hold up. You just said baking soda, do you mean baking powder.

I would defenitelly not eat them with baking soda.

My bad... I meant baking powder

I just made extra pancake mix, when it's time to make a "pancake" then I'll do the rest It will just save that much time

[tryintogetswoll]

what kinda protein power are u using??

[Fast Results]

Originally posted by tryintogetswoll
what kinda protein power are u using??

I used just a whey protein the first time then I tried it with vanilla and chocolate, The vanilla with cinnamon flax oil was the best.

Loved them all

[supasteve]

I also tried them with chocolate whey and they were great even better than I thought. Thanks alot man I did have one different result though I actually got 15 pancakes out of the mix. The more the merrier and the best part is that I got full off of two pancakes. Great breakfast I'll be watchin for more recipies.