the spatula and think flapjacks! - bodybuilding.com · 2018-12-11 · 15 best protein pancake...

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15 BEST PROTEIN PANCAKE RECIPES | 3

Protein can be the most powerful weapon in your nutrition arsenal. Getting enough each day—or more importantly, at each meal—can help you gain muscle mass, lose excess fat, or both. But planning out protein-rich meals can be a struggle, even if meat is a regular part of your diet. When you get sick of chicken breast, protein shakes, eggs, and Greek yogurt, pick up the spatula and think flapjacks! Protein pancakes are a delicious way to grab an extra 15-40 grams of protein in a meal that would otherwise have been empty carbs. Not all batter is created equal, but Bodybuilding.com is here to prove that when you’re craving that fluffy short stack, protein pancakes can give you both the nutrition you want and the flavor and texture you crave! Each hand-picked recipe in this book comes to your plate with the Bodybuilding.com seal of approval. The macros have been counted, the recipes have been tested, and the food has been tasted.

PROTEIN PANCAKE POINTERS 4BASIC PROTEIN PANCAKES 5TWO-INGREDIENT PANCAKES 6BERRIES AND CREAM PROTEIN PANCAKES 7COCONUT CINNAMON PROTEIN PANCAKES 8BLUEBERRY BANANA PANCAKES 9ALMOND BUTTER PROTEIN PANCAKES 10

KEFIR PANCAKES 11BANANA PANCAKES 12CINNAMON PUMPKIN PIE PANCAKES 13CHOCOLATE PEANUT BUTTER PANCAKES 14PUMPKIN SPICE PANCAKES 15PEANUT BUTTER CHOCOLATE BREAKFAST CAKE 16

COMBAT CAKES 17OATMEAL PANCAKES 18PUMPKIN PROTEIN PANCAKES 19BONUS: SPINACH BANANA PANCAKES 20BONUS: SWEET POTATO PROTEIN PANCAKES 21FURTHER READING 22

Contents



PROTEIN Pancake POINTERS

1 USE THE RIGHT PROTEIN POWDERMany of the recipes in this book use protein powder, but not all powders are created equal! Here are a few tips we’ve gleaned from our recipe contributors and in-house experts to keep from having to eat dry, rubbery protein pancakes:

• A blend of whey and casein proteins often results in softer, more appetizing texture than whey alone.

• Many bakers find that plant-based protein powders lend themselves nicely to baking, and can lead to improved texture. However, some have distinctive flavors (unflavored hemp, for example) that need to be taken into account.

• Note what works—and doesn’t work—for you and your taste buds. Then, keep trying and experimenting! Having a favorite go-to recipe in your back pocket is worth the effort.

2 BAKE WITH BABY FOODJarred baby food is great to use in place of cooked fruits and vegetables in pancakes. The smooth flavor and texture carry over well to baked goods, and it’s much easier than preparing pumpkin, sweet potatoes, or bananas. You can also store baby food much longer than fresh produce, allowing you to shop ahead of time.

3 TOP IT WITH A FRUIT COMPOTEFruit compote makes a decadent addition to any dessert or pancake, and it packs valuable antioxidants to boot. And there’s no recipe needed! Just simmer berries—fresh or frozen, it doesn’t matter—and a few tablespoons of lemon or orange juice over very low heat until the fruit breaks down, usually around 15-20 minutes. Add a bit of Stevia and almond extract to taste, and store it in the fridge for up to a week.

4 PREP AND STORE PANCAKESProtein pancakes can easily be made ahead of time, and there’s really no reason not to do so. Refrigerate enough for the week in plastic containers or Ziploc bags, or toss them in the freezer for several months.


http://www.bodybuilding.com/store/whey.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/store/mic.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/store/plantprotein.html?mcid=EBOOK_15bestproteinpancakerecipes


BASIC PROTEIN Pancakes1

° 1/4 cup raw oats

° 1/4 cup cottage cheese° 1/2 scoop protein powder

° 1/2 cup egg whites

1. Blend all the ingredients until a batter forms. Pour over a hot griddle.2. Flip when the edges start browning.3. Serve with a tablespoon of natural peanut butter and top with almonds.

This basic protein pancake recipe can serve as the foundation for countless variations. Eat them plain, or get creative by adding fruit, flavoring extracts, or even puréed vegetables. Once you know your pancake basics, the sky’s the limit!

SERVING SIZE 2 pancakes

RECIPE YIELDS 1 serving

CALORIES

245FAT

3g CARBS

21g PROTEIN

32g

NUTRITION

NOTES

DIRECTIONS

INGREDIENTS



TWO-INGREDIENT Pancakes2

° 1 whole egg

° 2 egg whites° 1 small ripe banana

1. Mash the banana and crack the eggs in it, stirring until the mixture becomes somewhat homogenized.

2. Heat a greased griddle or frying pan over medium heat, and pour batter into pancakes 2-1/2 inches across.

3. Delicately flip the pancake after about 25 seconds or when it browns.

Two ingredients are really all you need to satisfy a hankering for some flapjacks—who knew? The lack of flour and other pancake-recipe staples might seem alarming at first, but we promise everything will be OK in the end, especially once you throw peanut butter or sliced bananas on them.



CALORIES

209FAT

5g CARBS

29g PROTEIN

14g

NUTRITION

DIRECTIONS

INGREDIENTS

NOTES



BERRIES AND CREAM PROTEIN Pancakes

3

° 3/4 scoop strawberry protein powder

° 1/4 cup blueberries

° 1/3 cup oats

° 1 tbsp light or unsweetened almond milk

° 4 egg whites

1. Mix all ingredients together in a bowl.2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.

3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.

4. When each side is golden brown, the pancake is ready to be served. Enjoy!

CALORIES

245FAT

3g CARBS

21g PROTEIN

32g

Who doesn’t love a fluffy breakfast pancake? Just because you’re looking to add protein to this meal doesn’t mean you have to cross out carbs. This recipe has you covered with both. Delve into a delicious breakfast that tastes decadent and meets your macros—the best of both worlds!

NUTRITION FACTS

INGREDIENTS

DIRECTIONS

NOTES

SERVING SIZE : 2 pancakesRECIPE YIELDS : 1 serving



COCONUT CINNAMON PROTEIN Pancakes4

° 1/4 cup rolled oats

° 1/4 cup cinnamon roll protein powder

° 1/2 cup liquid egg whites

° 1/4 cup flaked coconut

° 1/8 cup vanilla pea protein powder (or casein)

° 1/4 cup almond milk

° 1/2 tsp baking soda

1. Blend all ingredients together.2. Spray a nonstick pan with coconut oil or low-calorie spray.3. Turn heat to medium-high.4. Once the pan is sizzling hot, pour your batter on it. Then turn the heat back to medium-low to make sure the pancakes cook through without burning.

5. Flip once bubbles start to appear on the pancake’s surface, flip again, and then boom–ready!

The cinnamon-roll protein powder and coconut flakes might sound like an unusual combination, but it works! The coconut adds an extra element of crunch to the pancakes and complements the cinnamon-roll flavor perfectly. The pea protein adds body to the pancake, but you can use casein.


RECIPE YIELDS 2 servings

CALORIES

272FAT

11g CARBS

19g PROTEIN

29g

NUTRITION

DIRECTIONS

INGREDIENTS



BLUEBERRY BANANA Pancakes5

° 1 scoop vanilla protein powder

° 1/2 cup egg whites (or 3 egg whites)

° 1/2 cup oatmeal (uncooked)

° 1/2 medium banana

° 1/2 cup blueberries

° 2 tsp baking powder

1. Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.

2. Add eggs, banana, protein powder, and baking powder, and pulse blend until smooth.

3. Toss blueberries into the batter and mix using a spatula or spoon.4. Place a greased skillet on medium-high heat and measure out about 1/8 cup or 2 tablespoons of batter per pancake.

5. Cover the pancakes while they cook, to help the inside cook faster. Cook them for about 45-60 seconds on the first side, then flip and cook about 30-45 seconds on the other side.

A simple nutrition plan will help you go the distance. All you need is oatmeal and a good protein powder. Be careful not to sample the batter—it may not make it to the skillet. It’s that good!SERVING SIZE

2 pancakes


CALORIES

218FAT

2.5g CARBS

33g PROTEIN

19g

NUTRITION

DIRECTIONS

INGREDIENTS



ALMOND BUTTER PROTEIN Pancakes6


° 3 egg whites

° 1/4 cup water

° 1 tbsp almond butter

° 1 Splenda packet

° 2 tbsp sugar-free syrup

1. Mix ingredients in a bowl. If needed, add a bit more water.2. Cook over medium heat.3. Plate and spread 1 tbsp almond butter on top of the pancakes.4. Sprinkle with one packet Splenda and drizzle with maple syrup.5. If desired, add a few strawberries and bananas for deliciousness!

Who could say no to a sizable stack of flapjacks first thing in the morning? Forget the tasteless, frozen variety, and dig into these freshly baked hotcakes instead. Garnish with bananas, strawberries, or compote, and dig in!


(without topping)


CALORIES

281FAT

10g CARBS

11g PROTEIN

39g

NUTRITION

DIRECTIONS

INGREDIENTS

NOTES



KEFIR Pancakes7

° 1 cup all-purpose flour

° 1 cup oat flour (or ground oats)

° 1-1/2 tsp baking soda

° 1/2 tsp salt

° 2 cups kefir

° 1/2 cup low-fat milk

° 1 tsp vanilla extract

° 1 whole egg beaten with 2 egg whites

° 3 tbsp natural peanut butter

° 1 cup fresh berries

1. In a large bowl, combine flour, oat flour, baking soda, and salt.

2. In another bowl, combine together the kefir, milk, vanilla extract and eggs; beat until well-blended.

3. Add the dry mixture to the wet mixture until a moist batter has formed.

4. Heat a greased skillet over medium heat, drop the batter onto the skillet by large tablespoons, and cook for 1-2 minutes per side.

6. Place the natural peanut butter in the microwave for 20-30 seconds to soften, then drizzle over pancakes and top with fresh berries.

CALORIES

549FAT

15g CARBS

81g PROTEIN

29g

If you’ve never tried kefir before, you’re in for a treat! This fermented milk product is basically yogurt with a jacked-up nutritional profile. Kefir is low in calories and packed with nutrients. It’s also easier to digest than most dairy, making it a great option for anyone who is lactose-intolerant.

NUTRITION FACTS

INGREDIENTS

DIRECTIONS

SERVING SIZE: 4 pancakesRECIPE YIELDS: 3 servings



BANANA Pancakes8

° 1/4 cup unsweetened coconut flakes

° 2 scoops vanilla protein powder

° 6 whole eggs

° 2 egg whites

° 1 tbsp coconut oil

° 1 whole banana

° 1/2 drop liquid Stevia

° Cinnamon, to taste

1. Preheat greased skillet over medium heat.2. In a bowl, mix eggs, 1/4 cup coconut flakes, 1/2 of a mashed-up banana, and 1/2 drop liquid Stevia.

3. Melt coconut oil in microwave and add to mix.4. Stir in flax meal and protein to a desired creamy consistency. Add cinnamon.

5. Pour into pan and cook a few minutes on each side.6. Once all pancakes are made, slice up the remaining 1/2 banana and top the pancakes with zero-calorie maple syrup.

Why limit banana flavor to bread? Break the standard baking mold by serving up a batch of these fruit-flavored pancakes. The bananas keep the pancakes moist and flavorful while the eggs bind the ingredients together.SERVING SIZE

3 pancakes


CALORIES

530FAT

28g CARBS

26g PROTEIN

48g

NUTRITION

DIRECTIONS

INGREDIENTS



CINNAMON PUMPKIN PIE PROTEIN Pancakes9

° 1 scoop cinnamon roll protein powder

° 1/3 cup old-fashioned oats

° 1/4 cup canned or fresh pumpkin

° 1/2 cup egg whites

° 1/2 tsp cinnamon

1. Mix all ingredients together in a bowl.2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.

3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.

4. When each side is golden brown, the pancake is ready to be served.5. Top with sugar-free syrup or sliced bananas.

Who says breakfast owns the mighty pancake? These bad boys can be made any time of day! With tasty ingredients like cinnamon and pumpkin, they even make an excellent dessert dish. Go ahead—indulge in one gigantic protein pancake.



CALORIES

320FAT

4g CARBS

33g PROTEIN

36g

NUTRITION

DIRECTIONS

INGREDIENTS



CHOCOLATE PEANUT BUTTER Pancakes10

° 1/2 scoop peanut butter chocolate protein powder

° 1 cup liquid egg whites

° 2 tbsp raw coconut flour

° 1 tbsp powdered peanut butter

1. Mix all ingredients in a bowl until they form a thick batter.2. Pour batter onto a greased skillet and cook.3. Top with all-natural peanut butter or sugar-free maple syrup.

Chocolate and peanut butter have long been a delicious combination. Instead of getting your fix in the form of candy or chocolate—true diet disasters—pile on the sweet with this protein-laden treat! We’ve even created a 30-second recipe video walking you through the process from prep to yum!



CALORIES

264FAT

3g CARBS

17g PROTEIN

39g

NUTRITION

DIRECTIONS

INGREDIENTS

NOTES


http://www.bodybuilding.com/videos/watch/chocolate_peanut_butter_pancakes_quick_recipes


PUMPKIN SPICE Pancakes

11

° 1-1/4 cups oat flour

° 2 scoops vanilla whey protein powder

° 2 tbsp Splenda, Truvia, or Ideal

° 1 tbsp baking powder

° 1/2 tsp salt

° 1 tbsp cinnamon

° 1/4 tsp allspice

° 1/4 tsp nutmeg

° 4 egg whites

° 1/2 cup canned or raw pumpkin

° 1-1/2 cups unsweetened almond milk

1. Preheat griddle to medium heat.2. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.

3. Whisk egg whites and pumpkin. Mix in almond milk.

4. Add wet ingredients into dry ingredients.5. Spray griddle with nonstick butter spray.6. Scoop batter with a 1/4-cup measuring cup onto griddle. Cook 3-5 minutes per side.

CALORIES

353FAT

7g CARBS

51g PROTEIN

23g

The only thing more delicious than a pancake is a pumpkin spice pancake. And this one packs a pretty heavy protein punch to boot, which makes it ideal for muscle recovery.

NUTRITION FACTS

INGREDIENTS

DIRECTIONS




PEANUT BUTTER CHOCOLATE BREAKFAST Cake12

° 1/2 cup quick-cook oats

° 1 scoop peanut butter chocolate whey protein


° 1 packet Stevia

° 2 tbsp unsweetened almond milk

1. Mix all ingredients together in a bowl.2. Cook in the microwave for 1-2 minutes, or until all liquid is absorbed by the oats.

3. Top with all-natural peanut or almond butter, or sugar-free maple syrup.

What’s better than breakfast for dinner? Dessert for breakfast! With a whopping 44 grams of protein per serving, you can eat this monster of a muscle-building cake guilt-free. Don’t forget to brew up a pot of coffee while the pancakes are cooking!


(without topping)


CALORIES

350FAT

5g CARBS

34g PROTEIN

44g

NUTRITION

DIRECTIONS

INGREDIENTS

NOTES



COMBAT Pancakes13


° 1/4 cup unsweetened coconut milk

° 1 tsp cinnamon

° 1 cup oats


° 2 egg whites

1. Mix together all ingredients until you achieve a pancake-like consistency.2. Preheat a pan over medium heat, then spray pan with nonstick spray.3. Place mix into pan and cook both sides until mix is fully cooked through. Test with a toothpick.

Forgo that bowl of cold cereal and combat hunger the right way with a stack of fluffy, protein-powered flapjacks. With 28 grams of protein and 36 grams of carbs per serving, you’ll be able to face anything your day throws at you. So eat up and suit up; it’s a jungle out there.



CALORIES

313FAT

5g CARBS

36g PROTEIN

28g

NUTRITION

DIRECTIONS

INGREDIENTS

NOTES



OATMEAL Pancakes14

° 1 cup quick-cook oats


° 3 egg whites

° 1/4 cup water

° 1-1/2 tsp cinnamon

° 2 packets sweetener

° 1-1/2 tsp baking powder

1. Place all ingredients in a blender and blend for 30 seconds.2. Pour onto a hot griddle and cook until browned on both sides, flipping halfway through.

If you’re sick of protein smoothies and are craving a sweeter “whey” to get the powerful punch of protein powder, these easy oatmeal pancakes are the perfect place to start. The egg whites add some fluffiness to what would otherwise be a flat, dense protein disc, and the dash of cinnamon mingles nicely with the vanilla flavor of the protein powder.



CALORIES

491FAT

8g CARBS

64g PROTEIN

41g

NUTRITION

DIRECTIONS

INGREDIENTS

NOTES



PUMPKIN PROTEIN Pancakes

15

° 1/2 cup canned pumpkin


° 1/2 scoop cookies and cream whey protein powder


° 1/2 tsp pumpkin spice

° Natural sweetener (optional)

1. Mix canned pumpkin, liquid egg whites, and protein powder together with a spatula. (Mix by hand for a slightly lumpy batter, or use a blender to achieve a smoother consistency.)

2. Add baking powder, and continue to stir as you add in the pumpkin spice. Add as little or as much as you like—even add a little natural sweetener such as Stevia or honey if you want.

3. Slowly add water. Start with 1/4 cup, and add from there. Just be sure to keep the batter thick.

4. Preheat a griddle over medium heat. Pour in the batter, and cook for about 3 minutes.

5. Flip your protein pancake, and lower the heat a little bit. Cook to desired fluffiness, and let cool. Top with sugar-free syrup.

CALORIES

145FAT

1g CARBS

16g PROTEIN

18g

This recipe can be a post-workout reward or a midnight dessert—minus the guilt that comes with satisfying late-night cravings. Best of all, this recipe is incredibly simple to make!

NUTRITION FACTS

INGREDIENTS

DIRECTIONS




SPINACH BANANA Pancakes16

° 1 cup spinach

° 1 medium banana

° 1/2 cup oats

° 4 egg whites


° 1/2 cup milk

1. In a small blender or food processor, pulse the oats a few times, so they’re broken down but still rougher than oat flour.

2. Add the milk, egg whites, and spinach, and blend until the mixture turns green and the spinach is finely chopped. Add the banana and protein powder, and blend a few more seconds.

3. Preheat a greased skillet to medium heat, and spoon the batter into six pancakes. Cook 3 minutes per side. Serve with fresh fruit compote or sugar-free syrup.

Spinach pancakes may sound weird—and look even weirder—but spinach lends itself well to being “hidden” in nearly any recipe. These banana- flavored hotcakes are sweet and filling, but pack a lot of protein into their limited calories. The bright green hue makes them a fun way to trick kids and grownups alike into eating leafy greens!



CALORIES

274FAT

4g CARBS

35g PROTEIN

23g

NUTRITION

DIRECTIONS

INGREDIENTS



SWEET POTATO Pancakes17

° 1/2 cup sweet potato, cooked and mashed

° 1/2 cup oat flour

° 1/4 cup skim milk

° 1/2 scoop vanilla protein powder

° 1/2 tsp baking powder

° 1/2 tsp Stevia

° 1/2 tsp pumpkin pie spice

1. In a large bowl, combine the oat flour, protein powder, Stevia, pumpkin pie spice, and baking powder. Add the milk and sweet potato, and blend until smooth.

2. Heat a greased griddle over medium-high heat, and cook pancakes 3-4 minutes per side, flipping when bubbles form on the first side.

3. Top with sugar-free maple syrup (optional).

Your grandmother’s sweet-potato casserole—complete with brown sugar, butter, and marshmallows—may be off-limits when you’re trying to eat healthy, but these delicious spuds can be used so many other ways. And at just over 300 calories for a stack, you can spoil yourself and eat all four at once!



CALORIES

309FAT

3g CARBS

53g PROTEIN

20g

NUTRITION

DIRECTIONS

INGREDIENTS


http://www.bodybuilding.com/b-elite-fuel.html?mcid=EBOOK_15bestproteinpancakerecipes

HOW TO PICK THE PERFECT PROTEIN POWDER

WHAT’S THE DIFFERENCE BETWEEN WHEY AND CASEIN?

5 WAYS YOU’RE DEAD WRONG ABOUT PLANT-BASED PROTEINS

THE ULTIMATE LIST OF 40 HIGH-PROTEIN FOODS

TARGET PROTEIN INTAKE CALCULATOR

10 BEST-TASTING CHOCOLATE PROTEIN POWDERS

10 BEST-TASTING VANILLA PROTEIN POWDERS

10 BEST-TASTING PROTEIN POWDERS FOR WOMEN

10 BEST-TASTING DESSERT-FLAVORED PROTEIN POWDERS

10 BEST-TASTING WEIGHT GAINERS

Further Reading

http://www.bodybuilding.com/fun/how-to-pick-the-perfect-protein-powder.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/whats-the-difference-between-whey-and-casein-protein?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/content/5-ways-youre-dead-wrong-about-plant-based-proteins.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/ultimate-list-40-high-protein-foods.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/caltp.htm?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/10-best-tasting-chocolate-protein-powders.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/top-10-best-tasting-vanilla-protein-powders.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/10-best-tasting-protein-powders-for-women.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/10-best-tasting-dessert-flavored-protein-powders.html?mcid=EBOOK_15bestproteinpancakerecipes

http://www.bodybuilding.com/fun/10-best-tasting-weight-gainers.html/?mcid=EBOOK_15bestproteinpancakerecipes

the spatula and think flapjacks! - bodybuilding.com · 2018-12-11 · 15 best protein pancake...

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