If you follow your figure, go in for sports, want to gain muscle mass, or vice versa, lose weight a little, then protein pancakes are what you need. Protein pancakes contain a minimal amount of fat, but are very nutritious and tasty.
Today we are going to look at one of the most simple recipes, which will be within the power of absolutely everyone.
What do we need to prepare
Inventory:
- Deep bowl.
- Mixer or whisk. If not, you can use a regular fork.
- A heavy-bottomed pan, preferably cast iron.
- Spatula for removing pancakes from the pan.
- Flat plate for ready-made pancakes.
Components:
- 4 tablespoons of protein. I cooked with Myprotein ( White chocolate)
- Two fresh chicken eggs.
- 150 ml of milk.
- Vegetable oil for greasing the pan.
Cooking method
1. Pour the protein powder into a deep bowl, add eggs to it and beat the mass thoroughly with a whisk, fork or mixer.
2. Pour warm milk into the egg-protein mass in a thin stream and continue to stir until smooth and lumps disappear.
3. We heat the pan well, grease the bottom with a small amount of vegetable oil(oil can be omitted on non-stick cookware).
4. With a ladle, pour a small portion of the dough into a hot frying pan, spread it over the bottom and fry the pancake over medium heat on both sides. Thus, we use all the dough prepared on the protein.
5. Put the baked pancakes on a flat dish.
An Alternative Way to Make Protein Pancakes
There is another interesting option that can make your task easier!
- IN plastic bottle pour the protein through the funnel, pour in the broken eggs, twist the lid and shake the products vigorously until they are completely mixed. Then add milk to the mass and shake again.
- Pour the dough into a hot, oiled frying pan with a thin stream from the neck of the bottle and bake protein pancakes in the usual way. If you pour the dough into the pan through the hole in the bottle cap, you can make pastries with creative shapes and shapes.
The taste of the pancakes themselves largely depends on the protein used, as I wrote above, I used the “white chocolate” flavor. You can make pancakes with absolutely any taste. You can also add some flour to the dough, oatmeal, berries or chopped bananas.
As an addition to protein pancakes, it is good to use sour cream, syrup, jam, nut butter or condensed milk.
Bon Appetit!
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Protein pancakes are highly appreciated first of all by fans healthy eating and athletes, both professional and amateur. For them, it is important that the food is rich in proteins, micro and macro elements, vitamins, but at the same time it is not saturated with carbohydrates or fats. Protein is not deposited on the sides and hips in ugly folds, but it will definitely help build muscle mass. In addition, the dish turns out to be very tasty, and if you add more additional components, for example, berries, then it will be difficult to break away.
Many athletes or just fans of a healthy lifestyle often complain that their diet is monotonous, boring. Tired of constantly consuming the same cereals, salads, vegetables and soups. In fact, this is not because sports nutrition on drying should be scarce, but from the wrong approach to diet and nutrition in general.
Delicious, healthy, nutritious dry protein pancakes will appeal to everyone. They are prepared very quickly, therefore they will not take much time from a modern, fully employed person. This dish is very low in fat and high in protein.
Main composition and utensils
Such pancakes will be inexpensive, because all the components can be purchased at the nearest supermarket, and necessary utensils there is even the most inveterate bachelor in the kitchen. The main component of such pancakes is oatmeal, which replaces flour. However, in some recipes a certain amount of it is present.
Moreover, it does not have to be wheat. You can use oatmeal, buckwheat, rice and other options. The second most important is the protein powder itself, which can be replaced with natural ingredients: milk, eggs, kefir.
Many athletes do not have time to bother with the test at all, to run around the shops for all sorts of ingredients. Now in sports nutrition stores you can buy a special protein mix for Myprotein pancakes or any other that you just need to dilute with water and fry. It remains to find out what is needed from the utensils and appliances. Deep capacity, for example, you can take plastic, porcelain or enameled metal.
- Whisk for mixing.
- Spatula for turning over.
- Blender, better submersible.
- Pan.
It is best to fry such a dish on, coconut or sunflower.
- The dough should be mixed until it is completely smooth, without lumps, especially if it contains protein powder or flour. It should have the consistency of not thick, store-bought sour cream.
- It is permissible to add to the dough additional ingredients: pieces of fruits, vegetables, berries, cottage cheese and more.
- You can pour pancakes into the pan only when it is fully warmed up.
- Pancakes are fried on both sides until they acquire a slightly golden hue.
- You can serve the dish with honey, the same berries, low-fat cream, sour cream.
It is important to choose a good protein:
Protein pancake recipes: dry and dry
Easy Protein Pancakes
The easiest way to cook this dish is their special mixture. Then there will be much less fuss, and you won’t have to think about what to put in. To do this, you need to choose the right product, since the market has everything you need.
Ingredients
- Protein mix for pancakes with any flavor - 120 grams (4 scoops).
- Milk - 200 grams (1 cup).
- Salt to taste (optional)
- 356 kilocalories.
- 35 grams of proteins.
- 41 grams of carbohydrates.
- 7 grams of fat.
Cooking Method
Pour the dry pancake mix into a suitable container. Pour in milk and stir gently with a whisk. Usually a blender is not needed for these purposes, the dough is obtained without lumps. But if you feel more comfortable, you can use it.
Heat up a frying pan, grease lightly with oil. Bake the pancakes on both sides until they are nice and crispy. Serve with fruit, sour cream, honey.
Protein pancakes with cottage cheese and oatmeal
Dairy products contain not only a lot of calcium, but also proteins to "build" their business. Therefore, soy pay attention to the recipe with cottage cheese, which, with low calorie content, gives good result, saturates for a long time, and everything is also tasty.
Ingredients
- Protein - 15 grams (0.5 scoop or scoop).
- Oatmeal or groats "Hercules" - 50 grams.
- Fat-free cottage cheese - 50 grams.
- Egg whites - 3 pieces.
- 215 kcal.
- 18 grams of proteins.
- 30 grams of carbohydrates.
- 5 grams of fat.
Cooking Method
Pour all loose products into a container. Mix dry. Add the egg whites and put the mixture into a blender. Mix everything at high speed. Gently pour the resulting dough into a dry frying pan, baking pancakes from different sides.
This type of pancake is best served with peanut butter. Almond or coconut flakes are also good for such a dish.
Two Ingredient Pancakes
This recipe is interesting because there will be only two components in the composition of pancakes. All lovers of simplicity, as well as low calorie content, will like these pancakes.
Ingredients
- Chicken egg - 3 pieces.
- Banana - 1-2 pieces.
Energy and nutritional value per 100 grams of finished product
- 185 kilocalories.
- 22 grams of proteins.
- 11 grams of carbohydrates.
- 8 grams of fat.
Cooking Method
Peel the banana, cut into slices, put in a bowl. Gently, using a fork, mash it to a state of a homogeneous gruel. Separate the proteins from two eggs and mix it with the whole third testicle.
Mix eggs with banana porridge, mix everything well. You need to fry pancakes in a dry frying pan, having achieved an appetizing golden brown at both sides. These pancakes go well with chocolate or sugar-free topping. Fruits and berries are also suitable for this dish.
Protein fitness pancakes without flour for those who are on the cutting
This recipe for flourless protein pancakes has long won the trust and love of all fans of a healthy lifestyle. It is not difficult to prepare such a dish, and it brings a lot of pleasure, especially at a time when you have to limit yourself to your favorite foods.
Ingredients
- Egg whites - 6 pieces.
- Milk (cow, soy or coconut) - 100 grams (0.5 cup).
- Protein - 30 grams (measuring spoon).
- Baking powder, salt - on the tip of a knife.
Energy and nutritional value per 100 grams of finished product
- 115 kilocalories.
- 143 grams of proteins.
- 4 grams of carbohydrates.
- 6 grams of fat.
Cooking Method
Pour all the ingredients into a container, separate the yolks from the proteins. Add proteins to the dough, mix everything until a homogeneous mass is obtained. You can use a mixer. You can bake pancakes in a dry or slightly oiled frying pan.
Let's say the option is to bake them in the oven, they also turn out delicious, but the main thing here is not to overdo it. Pancakes can be served with liquid cottage cheese or low-fat yogurt, fruit additives won't hurt either.
Pancakes with banana and blueberries
This recipe is great for diversifying your diet. Lovers of fruits, berries and everything natural will definitely not resist such a delicacy that can outshine any harmful cream cake.
Ingredients
- Flaxseeds - 1 teaspoon.
- Banana - 1 piece.
- Blueberries - 1 handful.
- Chicken eggs - 2 pieces.
- Vanillin - 0.25 teaspoon.
- Cinnamon - to taste.
- Oil for greasing the pan.
Energy and nutritional value per 100 grams of finished product
- 142 kilocalories.
- 7 grams of proteins.
- 12 grams of carbohydrates.
- 7 grams of fat.
Cooking Method
Peel the banana, cut into small pieces, put in a bowl. Using a fork, mash it to a smooth consistency. Let's use a blender. Whisk the eggs separately and add the flax seeds to them. Add the rest of the ingredients there and mix with banana gruel.
Heat up a frying pan, grease it with a little oil. Fry the pancakes on one side for a nice, golden crust. After about 20-430 seconds, spread the blueberries over the dough. Flip the pancake over to the other side and lightly fry again for the same amount of time. Serve such delicious pancakes you can with the remaining berries, cream, sugar-free topping.
Protein pancakes with almond butter
These pancakes look very pretty. They are white, beautiful and fried, and everything is very tasty.
Ingredients
- Egg whites - 3 pieces.
- Protein (can be taken with different flavors) - 30 grams (1 scoop).
- Almond oil - 1 tablespoon.
- Sugar substitute (for example, stevia) - 1 teaspoon.
- Maple syrup without sugar - 2 tablespoons.
- Water - 50 grams (0.25 cups).
Energy and nutritional value per 100 grams of finished product
- 145 kilocalories.
- 35 grams of proteins.
- 4 grams of carbohydrates.
- 1.5 grams of fat.
Cooking Method
Put all ingredients, except syrup and stevia, in a suitable container and mix thoroughly. The dough should be homogeneous. If necessary, the amount of water can be slightly increased so that it turns out to be the consistency of liquid sour cream.
Fry each pancake in a well-heated, dry frying pan. On top of the finished pancake, you can put a little more, about a quarter teaspoon, of almond oil for taste. Sprinkle sweetener on top, drizzle lightly with maple syrup. If desired, you can serve with bananas and strawberries.
Chocolate pancakes with peanut butter
This product turns out to be more high-calorie, so you will have to take this moment into account when planning to cook it. However, their taste is so wonderful that it does not hurt to adjust your daily diet for such an occasion.
Ingredients
- Peanut or Peanut Butter Flavored Protein - 15 grams (0.5 scoop).
- Egg whites - 4-6 pieces.
- Coconut flakes - 2 tablespoons.
- Peanut butter or butter with pieces of nuts - 1 tablespoon.
Energy and nutritional value per 1 serving of the finished product
- 342 kilocalories.
- 47 grams of proteins.
- 25 grams of carbohydrates.
- 17 grams of fat.
Cooking Method
Mix everything prepared in advance in a deep bowl. The dough should be quite thick. Carefully pour it into a preheated frying pan, fry on both sides. Serve everything well with the same peanut butter, as well as maple syrup. However, you will have to make sure that they do not contain sugar.
Pancakes with berries and cream
Fragrant pancakes with a bright taste will be an excellent breakfast for the whole family. They are liked by adults and children, and the berries give them a fresh taste.
Ingredients
- Strawberry Flavored Protein Blend - 0.75 scoop.
- Fresh blueberries - 1 handful.
- Oatmeal - 0.75 cups.
- Egg whites - 4 pieces.
Energy and nutritional value per 1 serving of the finished product
- 280 kilocalories.
- 37 grams of proteins.
- 26 grams of carbohydrates.
- 3 grams of fat.
Cooking Method
Wash blueberries under running water, remove debris. Separate the yolks from the eggs, they can be used for other purposes. In a deep bowl, mix the cereal, slightly whipped proteins, whole berries, protein mixture.
Heat the frying pan, grease with oil for frying. You can use ghee, coconut or any vegetable. Using a spoon, spread the dough onto a hot surface. Brown until golden brown at both sides. Serve with the remaining berries, honey, maple syrup without sugar, sour cream.
"Complicated" blueberry pancakes
The dish got this name not because it is difficult to cook, but because of the number of ingredients, of which there are as many as nine. These pancakes are quite high in calories, but by preparing them for breakfast, you risk nothing.
Ingredients
- Oatmeal - 0.5 cups.
- Egg whites - 6 pieces.
- Applesauce - 0.5 cups.
- Blueberries - 0.25 cups.
- Almond milk - 0.5 cups.
- Baking powder - 1 teaspoon.
- Stevia or other sweetener - 1 teaspoon.
- Salt, cinnamon - a pinch.
Energy and nutritional value per 1 serving of the finished product
- 334 kilocalories.
- 30 grams of proteins.
- 48 grams of carbohydrates.
- 5 grams of fat.
Cooking Method
It is best to mix the components immediately in a blender cup. Pour in oatmeal, salt, cinnamon, sweetener, add proteins, almond milk. fresh apple mash into a puree and transfer to the rest of the ingredients. Beat the mixture at high speed until a completely homogeneous dough is obtained.
Heat the pan, sprinkle with any oil that you use for frying. Fry pancakes on one side, put blueberries on the surface of the dough. Turn over to the other side, bake until a beautiful ruddy color. Serve with toppings, maple syrup or sour cream.
Cinnamon pumpkin pancakes
Such pancakes are not sweet, therefore, if desired, you can add not a sweetener, but salt to them. But this is all to taste, the main thing is not to overdo it with either option. They turn out beautiful, fragrant and satisfying, one serving is enough to not feel hungry until dinner.
Ingredients
- Protein Blend (cinnamon flavor or regular) - 1 scoop (30 grams).
- Oat flakes "Hercules" - 0.5 cups.
- Egg whites - 2-4 pieces.
- Grated pumpkin - 0.25 cups.
- Cinnamon powder - 0.5 teaspoon.
Energy and nutritional value per 1 serving of the finished product
- 368 kilocalories.
- 43 grams of proteins.
- 41 grams of carbohydrates.
- 4 grams of fat.
Cooking Method
Pour all the collected components into one container and mix gently. Grease a frying pan with oil and heat over medium heat. Pour the dough so that you get pancakes, with a diameter of 6-8 centimeters. Brown them on both sides, put them on a plate in a slide. You can serve with sour cream, and who wants something sweet - with honey or sugar-free topping.
Pancakes on kefir for fitness
This recipe includes wheat flour. However, if desired, it can be replaced with buckwheat, oatmeal, rye, or any other of your choice. In any case, the calorie content of the dish allows you to use it as a breakfast or lunch. Eating such pancakes is not recommended.
Ingredients
- Kefir (2.6%) - 2 cups.
- Oatmeal - 1 cup.
- Flour - 1 cup.
- Milk (1%) - 0.5 cups.
- Eggs - 3 pieces.
- Baking powder - 1.5 teaspoons.
- Peanut butter - 3 tablespoons.
- Salt is on the tip of a knife.
- Vanillin - on the tip of a spoon.
Energy and nutritional value per 1 serving of the finished product
- 584 kilocalories.
- 28 grams of proteins.
- 82 grams of carbohydrates.
- 15 grams of fat.
Cooking Method
Divide the eggs into yolks and whites. Take three whites and one yolk, beat them with a whisk or fork. Add milk, kefir and vanillin there. In another bowl, mix oatmeal, flour, baking powder, and salt. Pour the loose mixture to the egg-milk mass, mix until the dough becomes homogeneous.
Heat up a frying pan, brush with a little oil. Pour pancakes with a tablespoon, fry on both sides until golden brown. Remove from skillet and fold up. IN microwave oven Lightly heat the peanut butter, brush each pancake with it until it has cooled. Can be served with fresh berries or fruit.
Fitness pancakes with milk and protein
These are tasty, sweet pancakes, just right for those who do not like to bother with cooking. True, for their preparation you will need almond milk, you will have to get it in advance.
Ingredients
- Oatmeal - 0.5 cups.
- Protein (peanut butter flavor) - 0.5 scoop.
- Almond milk - 2 tablespoons.
- Egg whites - 3-5 pieces.
- Stevia - 0.5-1 teaspoon.
Energy and nutritional value per 1 serving of the finished product
- 293 kilocalories.
- 31 grams of proteins.
- 32 grams of carbohydrates.
- 15 grams of fat.
Cooking Method
In a large bowl, mix all the ingredients, beat them with a blender at high speed. In the microwave, place a glass or porcelain container, putting the dough on it with a spoon.
When the flakes have absorbed all the moisture, after about one to two minutes, depending on the power, take your pancakes out of the oven. Serve with almond butter, peanut butter, topping or sugar-free maple syrup.
Spinach Protein Pancakes
This dish is by default prepared not sweet. Therefore, those who cannot refuse to eat bread in any way should try this particular recipe. Various additional components can be added to the dough, such as boiled chicken or turkey, wigs, cream cheese, vegetables.
Ingredients
- Spinach - 100 grams (2 large handfuls).
- Oat flakes "Hercules" - 0.25 cups (approximately 40 grams).
- Egg whites - 3-4 pieces.
- Yogurt (unsweetened, low fat) - 40 grams.
Energy and nutritional value per 1 serving of the finished product
- 207 kilocalories.
- 18 grams of protein.
- 25 grams of carbohydrates.
- 4 grams of fat.
Cooking Method
Mix all ingredients in a large bowl. Wash the spinach, chop finely with a sharp knife, add to the dough. Some additionally twist it in a meat grinder or grind it in a blender to get an evenly green pancake color.
Heat up a frying pan, grease it lightly with oil. Scoop out the batter with a tablespoon. Wait until bubbles appear on the surface, turn over. You can serve it with cream or just like that.
Pumpkin protein pancakes with spices
This recipe belongs to the famous bodybuilder from the United States, Jamie Eason. She was the one who first came up with it. As lovers of spicy flavors, she added the maximum amount of spices there, so the pancakes turned out to be fragrant and unusual. In addition, they are so low in calories that they can be eaten almost without restrictions.
Ingredients
- Grated pumpkin - 0.5 cups.
- Oatmeal - 1.5 cups.
- Egg whites - 3-4 pieces.
- Salt - 0.5 teaspoon.
- Ground cloves - 0.25 teaspoon.
- Ground nutmeg - 0.25 teaspoon.
- Cinnamon - 1 tablespoon.
Energy and nutritional value per 1 serving of the finished product
- 64 kilocalories.
- 4 grams of proteins.
- 10 grams of carbohydrates.
- 1-2 grams of fat.
Cooking Method
Separate the egg whites from the yolks, put in a bowl, add the grated pumpkin there. Whisk all this in a blender. Add all other ingredients, mix until a homogeneous mass is obtained.
Heat a frying pan over medium heat, sprinkle it with oil. Bake pancakes until you get a nice golden brown crust. 3-5 minutes on each side will be enough. You can serve with any topping, maple syrup, sour cream, honey.
Wheat germ protein pancakes
One more good recipe with pumpkin, which will definitely appeal to all her fans. You can add any additional components to them, for example, berries, pieces of fruit, chocolate chips, nuts, and more.
Ingredients
- Flour from germinated wheat germ - 0.6-0.7 cups.
- Grated pumpkin - 0.5 cups.
- Almond milk - 0.25 cups.
- Protein powder (vanilla, chocolate or caramel) - 0.5 scoop.
- Baking powder - 0.5 teaspoon.
- Vanillin, salt - 1 pinch each.
- Sweetener - 2 tablespoons.
- Ground cinnamon - 0.5 teaspoon.
Energy and nutritional value per 1 serving of the finished product
- 89 kilocalories.
- 5 grams of proteins.
- 17 grams of carbohydrates.
- 1 gram of fat.
Cooking Method
Mix all dry ingredients. Then add grated pumpkin, egg whites, pre-cooked, and almond milk. At this stage, you can add something to your liking, for example, walnuts or blueberries, sliced bananas or orange peel. Mix all this until a homogeneous mass is obtained.
It is best to cook these pancakes in a skillet greased with coconut oil. You need to fry on both sides until you get a beautiful golden crust. Serve with jelly, sugar-free maple syrup, toppings, sour cream.
It's time to treat yourself protein pancakes high protein for breakfast. Delight your taste buds delicious protein dessert. You no longer need to think long to cook for breakfast. Our healthy breakfast consists of three words: healthy protein pancakes. Try one of these 20 recipes and you won't regret it.
1. Quick Protein Pancakes
Ingredients:
1/4 cup oatmeal
1/4 cup Cottage Cheese or cottage cheese
1/2 scoop
1/2 cup egg white
Cooking:
Mix all ingredients and pour the batter onto the hot pan and simultaneously rotate it in a circle so that the batter covers the bottom in an even, thin layer. The pancake is ready when it begins to brown to crispy edges. Ready-made pancakes can be served with almonds and spoon.
2. Pancakes with two ingredients
Ingredients:
1 egg
2 egg whites
1 small ripe banana
Cooking:
1. Crush a banana with a fork, add a whole egg and mix until smooth.
2. Heat an oiled skillet over medium heat and pour in the cooked batter.
3. When the edges of the pancake are browned turn the pancake on the other side and fry until done.
3. Blueberry pancakes
Ingredients:
Cooking:
1. Mix all ingredients in a bowl until a thick dough forms.
2. Pour the batter into a warm and greased pan and bake pancakes in the usual way.
3. Decorate pancakes peanut butter or maple syrup.
10. Pumpkin cinnamon pancakes
Ingredients:
19. Vanilla caramel pancakes
Ingredients:
2 egg whites
1 cup almond milk
2/3 cup ground oats (or ground oatmeal)
1 pinch of salt
1 and a half tablespoon coconut oil
2 tablespoons natural vanilla flavor
Cooking:
1. Whisk egg whites, almond milk, oats, protein powder, salt, and coconut oil in a blender until smooth. Cover the bowl carefully and refrigerate for one hour.
2. Pour 1/4 cup into an oiled warm skillet over low heat and bake until golden brown within 2-5 minutes.
3. Pancakes can also be decorated with banana slices.
20. Pumpkin pancakes with buckwheat flour
Ingredients:
1/2 cup pumpkin
1/3 cup buckwheat flour
1/3 cup sugar free almond milk
1/2 tablespoon protein
1 tablespoon vanilla
1 and a half tablespoon baking powder
a pinch of salt
2 tablespoons coconut sugar or natural sugar(stevia)
1/2 teaspoon cinnamon
1/2 tablespoon pumpkin seasoning
Cooking:
1. Mix all ingredients until dough forms. For better taste we can add blueberries, chocolate chips, crushed walnuts , canned pumpkin or bananas.
2. Bake the dough in a pan with a little coconut oil.
3. Ready-made pancakes can be served with maple syrup, coconut or. Yummy!
Bonus: Protein Pancake Mix
If you are one of those who don't have much time, you can try - pre-made pancake mix full of proteins, which is enough to mix with water or skimmed milk in a shaker and the dough is ready. Then fry for one minute on each side.
Will you try any of these recipes? Share with us in the comments delicious recipes protein pancakes that you are used to cooking. If you liked the article be sure to share it with your friends.
Protein is a protein of animal origin, it is used in powder form by athletes in order to increase muscle mass. But you don't have to use protein powder to make protein pancakes, you can just make pancakes with a higher protein content and with them you will be able to achieve your fitness goals. The following recipes for pancakes are very low in carbohydrates, which reduces calories, while the dish is very healthy, and, most importantly, delicious.
The recipe is for three pancakes, the entire serving has a calorie content of 200 kilocalories, 5 grams of fat, 30 grams of carbohydrates and 20 grams of proteins.
Preparation, protein pancakes - recipe:
- cut the banana into small pieces and mix with egg whites to obtain a homogeneous mixture;
- pour the dough into a preheated pan to form pancakes with a diameter of up to seven centimeters;
- frying time on one side - half a minute, in a minute the pancake should be ready.
Per serving - 330 kilocalories, 4 grams of fat, 50 grams of carbohydrates, 30 grams of protein.
Cooking:
- Mix with a blender in a bowl the eggs, oatmeal, baking powder (regular soda quenched with vinegar will do). Stir for half a minute, but not at the fastest speed, so as not to whip the whites.
- In a heated frying pan, spread half a tablespoon of vegetable oil.
- Pour the batter over and sprinkle with the blueberries, but leave some of the blueberries to sprinkle fresh on the finished pancakes.
- Fry on each side until golden brown
Serve sprinkled with cinnamon and applesauce.
One serving has about 500 kilocalories, 15 grams of fat, 25 grams of carbohydrates, 50 grams of proteins.
Cooking:
- mix oat bran, blueberries, proteins, soda quenched with vinegar (or baking powder), lemon juice, lemon peel, mix with a spoon and beat with a blender or mixer;
- to prepare, heat the pan, pour a thin layer of oil and fry over medium heat, the readiness indicator is dark brown.
Serve hot, drizzle with maple syrup, garnish with yogurt, Greek yogurt can be used (has a consistency between yogurt and soft cheese).
For one serving, three pancakes are obtained, in which there are about 600 kilocalories, 15 grams of fat, 80 grams of carbohydrates, 30 grams of proteins.
Cooking:
- In a bowl, mix oatmeal, flour, soda (which needs to be extinguished with soda), salt.
- Beat one egg with two whites, but two eggs will do if you don't want to separate the whites from the yolks.
- In another deep bowl, mix milk with kefir, eggs and vanilla extracts, beat.
- Mix the contents of the two bowls until smooth.
- Add some oil to the pan and cook the pancakes for about a minute and a half on each side.
- Heat peanut butter in a microwave for half a minute, grease pancakes with it, sprinkle with berries on top.
One serving consists of ten pancakes, each pancake has about 65 kilocalories, one gram of fat, ten grams of carbohydrates, five grams of protein.
Cooking:
- While you mix the ingredients (extinguish the soda with vinegar or use commercial baking powder instead), heat the pan over medium heat.
- Mix oatmeal, fructose, soda, salt, spices in a bowl.
- Cut the pumpkin into cubes and beat with a blender with egg whites.
- Mix egg mixture with oatmeal.
- Dial a tablespoon with a slide for one serving of this kind of dough.
- Fry in a pan with a little oil.
Serve with sour cream or cream.
Powder harm
Protein powder manufacturers, along with marketers, touted this product for profit as a miracle product that, in the form of shakes or food supplements, can perform a miracle and almost build muscle on its own. Strength, health, beauty—these terms make money for commercials, but does protein powder deliver the results advertised? The advertised miracle cure itself should arouse suspicion, especially if it is sold in the form of drugs or food and must be taken internally.
Protein is a protein, but it can be of natural origin (fish, meat, eggs, milk, legumes, soy), or it can be produced by extracting from whey. When processing a lot useful properties is lost, but such a product, due to the production technology, becomes toxic. The composition of the protein powder includes preservatives, sweeteners aspartame and saccharin, flavors of synthetic origin, many components can cause allergies. And this is an approximate composition of the product, which can be considered high-quality. But there are powders in which heavy metals and even arsenic are found. You also need to be careful with sweeteners, which are unnatural for the body and excessive consumption of which can lead to many diseases.
Therefore, you need to eat foods rich in animal protein, as well as supplement it with proteins from legumes. In ancient Greece, athletes preparing for the Olympics ate only meat, and as a result of this diet, they built muscles that may not have been as voluminous as modern athletes, but were stronger and more resilient. And most importantly, an athlete on a natural diet will remain healthy until old age, and will not get sagging muscles and problems with the liver and other internal organs, but will be healthy and feel young.
Remember, there is a lot of protein in natural products, do not be lazy, cook yourself tasty breakfast, dinner, lunch and be strong, beautiful and healthy.
These pancakes are good to introduce into the diet for those who want to lose weight, and for those who are engaged in fitness. They give strength and are rich in various vitamins and fiber, since they are made from oatmeal.
These pancakes were prepared by Yulia Vysotskaya in one of the TV shows. Everything is very simple.
- Oat flakes - 1 stack.
- Milk - 0.5 l
- Water - 0.5 l
- Sugar - 2 tsp
- Egg - 1 pc
- Vegetable oil
Combine milk and cold boiled water. Add cereal.
Boil liquid oatmeal.
Let the porridge cool down a bit. Grind it, I used a blender. Add salt, sugar, egg, mix well (you can use a blender or mixer).
We bake on hot pan, lubricated with vegetable oil. When serving, garnish with fruit or drizzle with jam.
I want to add that you can add whatever you want to the dough - citrus zest or cinnamon ...
Recipe 2: Fitness Protein Pancakes
- milk 1%,
- whole grain flour,
- chicken egg,
- water,
- Whey Protein,
- butter 72%,
- wheat flour,
- edible salt,
- stevia (powder)
The recipe is for 16 pancakes. One serving is 2 pancakes. You can adjust the number of products as you wish.
Fitness pancakes with added protein are tasty and low in calories. We take skimmed milk. Pancake base - whole grain flour rich in fibre. Instead of sugar - a natural substitute - stevia, one scoop. For enrichment with protein - whey protein for sports nutrition. Those who wish can experiment - for example, by adding soy flour, or other types of protein powders.
Cooking sequence:
1. Melt the butter in the microwave or on the stove.
2. Slightly warm the milk - it should be warm, but not hot.
3. Beat eggs until light foam.
4. Mix whole grain and white flour, add protein and stevia to the mixture.
6. Mix beaten eggs with milk and dry mixture, mix gently.
7. Pour melted butter. Leave the dough to infuse for 20-30 minutes at room temperature.
8. Before baking, pour 120 ml of boiling water into the dough.
9. Bake in a non-stick or pancake pan - the first time you can grease it with a thin layer of vegetable oil, or sprinkle with oil spray.
Pancakes are thin, appetizing, ruddy. They are perfectly stored in the refrigerator, and are a wonderful basis for a wide variety of fillings.
For example, satisfying and useful stuffing- pieces of baked chicken breast with lettuce, boiled egg, finely chopped cucumber and green onion, mixed with sauce from natural yogurt with salt and spices.
Recipe 3: Easy Protein Pancakes with Cottage Cheese and Oatmeal
- ¼ cup oatmeal
- ¼ cup cottage cheese
- ½ scanty protein
- ½ cup egg whites
- Mix all ingredients in a dough mold. Pour into hot skillet.
- Flip when the edges start to brown.
- Serve with peanut butter and sprinkle almonds on top.
For 1 serving: 269 kcal, fats - 3 g, carbohydrates - 23 g, proteins - 35 g.
Recipe 4: Low Calorie Banana and Egg Fitness Pancakes
- 1 egg
- 2 egg whites
- some banana slices
- Break the banana, break the eggs into it and mix until the mixture is smooth.
- Heat an oiled skillet to medium heat and pour in the batter about 6cm wide.
- Gently flip the pancake after 25 seconds or when it turns brown. This recipe will make about 3-4 pancakes.
For 1 serving: 215 kcal, fats - 5 g, carbohydrates - 30 g, proteins - 18 g.
Recipe 5: kefir pancakes for fitness
- 1 cup flour
- 1 cup oatmeal
- 1.5 tsp baking powder
- 0.5 tsp salt
- 2 cups of kefir
- 0.5 cup low fat milk
- 1 tsp vanilla extract
- 1 egg beaten with 2 egg whites
- 3 tbsp peanut butter
- 1 cup fresh berries
- In a large bowl mix flour, cereal, baking powder and salt. In another bowl, combine kefir, milk, vanilla extract and eggs, beat. Then combine the dry mixture with the liquid mixture until a homogeneous dough is obtained.
- Heat a skillet over medium heat and drizzle with oil. Pour the batter into the skillet with a large tablespoon and cook for 1-2 minutes on one side and 1-2 minutes on the other. Continue until you run out of dough.
- Place the peanut butter in the microwave for 20-30 seconds to soften, then spread it over the pancakes. Decorate pancakes with fresh berries.
For 1 serving (2-3 pancakes): 584 kcal, fat - 15 g, carbohydrates - 81 g, proteins - 28 g.
Recipe 6: Protein Milk Fitness Pancakes
- ½ cup oatmeal
- ½ scoop peanut butter flavored protein
- ½ cup egg whites
- a bag of Stevia (or 1 tsp of another sweetener)
- 2 tbsp almond milk
- Mix all ingredients in a bowl.
- Microwave for 1-2 minutes or until liquid has been absorbed into cereal.
- Top with peanut or almond butter and drizzle with sugar-free maple syrup.
For 1 serving: 295 kcal, fats - 15 g, carbohydrates - 32 g, proteins - 31 g.
Recipe 7: Flourless Protein Fitness Pancakes for those who are on the cutting
- egg whites(6)
- salt,
- baking powder,
- coconut or any other milk (50-100g),
- zest,
- protein
Mix everything and bake in a dry frying pan! In short, drying is our salvation!
Recipe 8: Simple Protein-Protein Fitness Pancakes
- 30 gr. multicomponent protein or casein
- 3 eggs
- 150-200 ml. milk
Nutritional value per 100 grams: 115.24
BJU: 13.03-5.26-3.61
Depending on the taste, you can try to experiment, for example, if you have a protein with chocolate flavor make chocolate-flavored protein pancakes with cocoa, coconut flakes, cinnamon, etc. Sometimes pancakes turn out a little dry, I recommend trying to grease with low-fat yogurt or 0% liquid cottage cheese.
Recipe 9: Spinach Fitness Pancakes
recipe proteinpow.com, translation wefit.ru
If you ask someone I know about my favorite dish, they all say "mini spinach pancakes" or "spinach patties" or "those little green things".
This whole story started ten years ago when I was a student living in Scotland. I made these little pancakes in the morning and took them to school with me, ten or twelve of them, stacked vertically in Tupperware. I was ready to chew them all the time: sometimes at lunchtime, sometimes even during a lecture. People around me have always been intrigued, asking "What is this!?" These are spinach protein pancakes.
- Want to try? They are really healthy and delicious!
And the funniest thing is when everyone around at first looks in surprise, in fact, not knowing what to expect. And when they try it, they immediately ask for the recipe.
This is a really great recipe that doesn't cost a lot. That's why everyone starts to love him as much as I do. It is absolutely easy and quick to prepare. You only need four ingredients for this. In terms of food culture, these are the coolest pancakes, as they are made from spinach, proteins and fiber. Other than that, you can also add chicken or any other items you like. You can also add hummus cream cheese, vegetables, etc. Thus, such pancakes are an excellent substitute for bread when needed. So why not love them?
Here is the recipe
Ingredients:
- 2 handfuls of fresh spinach (approximately 100 g)
- ¼ cup oat flakes (gluten-free or regular), about 42 g
- ¼ cup egg whites (made from 3-4 fresh eggs), about 62 ml
- 1/8 cup yogurt or cottage cheese (preferably with 2% fat), about 43 g
How to cook
1. Mix all ingredients
2. Fry in the form of small pancakes in a non-stick pan
3. As soon as you see small bubbles that appear on the surface of your pancakes, turn over and then remove.
4. Add your favorite ingredients as desired. Can add different kinds meat. Spinach protein pancakes pair best with hummus and paprika. Or you can just enjoy them without any additives.
From the dough that you prepare, you will get about 10 small pancakes.
Per serving:
207 kcal,
18g protein;
25g carbohydrates;
4g fat.
