Protein pancake. Protein pancakes recipe

It is possible to replace protein bars with regular protein cookies that you prepare yourself. The increased amount of protein is achieved without the presence of butter. Moreover, part of the flour can be replaced with protein, which will serve as an excellent source of proteins.

• oat flakes – 80 g;
• protein (casein) – 60 g;
• 50 g sugar or sweetener;
• eggs – 2 pcs;
• baking paper.

1. Preheat the oven to 180 degrees.
2. Pour oatmeal into a large bowl.
3. Break 2 eggs into a bowl and mix with the cereal.
4. During the mixing process, half the protein is added to the composition.
5. After obtaining a homogeneous mass, pour the rest of the protein into the bowl.
6. Place baking paper on the bottom of the baking sheet.
7. Using a spoon, the mixture is laid out on paper in separate lumps, forming future cookies.
8. After this, the baking sheet with cookies is placed in the oven for 10 minutes. When the cookies are browned, they can be removed from the oven.

One cookie, in terms of caloric content, will correspond to 60-80 kcal.

Casein or whey protein with the aroma of chocolate, berries, vanilla, etc. is suitable for making cookies. The recipe is not perfect and you can experiment by changing the proportions of oatmeal and protein. At the same time, you need to know that without oatmeal the cookies will have a specific taste, reminiscent of the taste of rubber. Not every athlete will be able to appreciate this taste, therefore, it is better not to resort to such proportions when oatmeal is absent. Sugar can be easily replaced with sweeteners, but you should not resort to honey, as it loses its beneficial properties when heated. You can add nuts, raisins, chocolate, etc. to the main ingredients, to taste.

Protein cookies can easily replace regular oatmeal cookies, which do not promote weight loss, but on the contrary, they can cause excess weight. In addition, such cookies (protein), prepared with your own hands, may turn out to be much tastier than ordinary oatmeal ones. In addition, these cookies help to gain lean muscle mass, which is very important for athletes.

There is another option for protein cookies that does not require cooking in the oven. To do this you will need:

• oatmeal – 1 cup;
• protein powder – 60 g;
• peanuts – 1/3 cup;
• ¼ cup each of nut and coconut oil;
• dates – 2-3 pcs;
• water – 3/4 cup.

Preparation

1. Take a blender and mix peanut and coconut oil, as well as 2 dates and water.
2. Take a bowl in which the dry ingredients are mixed with the mass obtained in the blender.
3. All ingredients are thoroughly mixed until smooth.
4. At the next stage, the resulting mass is used to form future protein cookies. To do this, take a spoon and use it to separate pieces from the dough from which to roll into balls. After this, the balls are placed on a flat surface and pressed down. You should get round cookies, about 3 cm in diameter.
5. After the cookies are formed, they are placed in the refrigerator for 1 hour.
6. Once the cookies have been in the refrigerator and hardened, they can be eaten.

As you can see from the information, making your own cookies that contain a minimum of calories and a maximum of protein is not difficult. Everything here is aimed at gaining muscle mass, not fat. This is especially true for those who play sports.

This is not only useful, but also interesting. In this case, there are many options for obtaining such cookies based on two recipes. After all, you can add some of your own ingredients using one of the recipes as a basis.

The problem of quality and proper nutrition did not arise today - it has existed for a long time. But in our time it is felt most acutely. The quality of food products is constantly decreasing, therefore, many people are switching to the principles of preparing various dishes themselves. The percentage of counterfeit products is constantly high, so there is practically no trust in the manufacturer. And it’s not a fact that the protein bar meets the stated characteristics, and it’s good if it doesn’t harm. When you do something with your own hands, the result is known in advance, which will delight you with a wonderful taste and aroma.

How to cook protein pancakes recipe - a complete description of the preparation so that the dish turns out very tasty and original.

Protein pancakes: the best recipes for maintaining health and maintaining beauty!

It's no secret that to keep your body in good shape you need to watch your diet. Nutritionists recommend eliminating flour and high-calorie foods to achieve weight loss. In addition, eating healthy foods will help you avoid many diseases associated with the cardiovascular system and gastrointestinal tract. But not everyone is ready to give up their favorite foods in favor of a healthy diet. In this case, nutritionists recommend looking for alternatives to tasty dishes. For example, instead of regular pancakes, you can eat protein pancakes. Their benefit lies in a special cooking technology, which makes them low-fat and nutritious. We offer you several recipes for making these pancakes.

Classic protein pancakes (without flour)

Protein pancakes without added flour are considered a classic example of healthy eating. To prepare them you will need the following ingredients:

1. 300 grams of low-fat and unsweetened cottage cheese.
2. Half the protein is stingy.
3. 5 egg yolks.
4. 300 grams of oat flakes.

Mix all ingredients thoroughly so that there are no lumps left. Heat the pan, pour in the dough. When the edges of the pancake turn brown, flip it over. Protein pancakes can be served with peanuts or almonds.

With blueberries and banana

To prepare them, stock up on the following products:

1. Three egg whites.
2. One stingy protein.
3. 500 grams of blueberries.
4. 500 grams of oat flakes.
5. Baking powder (2 teaspoons).
6. Half a ripe banana.

Place oatmeal in a blender and blend until flour is obtained. Then add baking powder, egg whites, banana and protein, mix everything again. Add blueberries to protein pancake mixture and stir. After this, you can proceed directly to frying the pancakes. They need to be fried for 30 seconds on one side and 40-45 on the other. Before serving, you can garnish with remaining blueberries and bananas.

Kefir protein pancakes require a large amount of ingredients to prepare, but reviews indicate that they literally melt in your mouth.

1. 600 ml low-fat kefir.
2. 500 grams of flour.
3. 500 grams of oat flakes.
4. A pinch of salt.
5. One teaspoon of baking powder.
6. 500 ml low-fat milk.
7. 3 egg whites and one yolk.
8. Vanilla sugar.
9. Fresh berries (blueberries, raspberries, strawberries, etc.).

Combine flour, baking powder, oatmeal and salt in one pan, stir milk, kefir, vanilla sugar and eggs in another. Beat everything well. Combine the two mixtures and stir so that there are no lumps. When you get a homogeneous dough, you can add berries to it and fry the pancakes in a heated frying pan. Kefir pancakes cook for about 1.5 minutes on one side and the same on the other.

Chocolate flavored protein pancakes are a great start to the day. This dish will lift your spirits and put you in a positive mood. To make chocolate protein pancakes, stock up on the following ingredients:

1. Half a protein scoop. To enhance the chocolate flavor, choose a peanut butter flavored protein.
2. 5 egg whites.
3. 1 tablespoon peanut butter.
4. 2 tablespoons coconut flakes.

First you need to beat the egg whites, then mix all the ingredients. It is important that the dough is thick. After mixing the ingredients, check that there are no lumps in the protein pancake mixture. If everything is in order, start pouring the dough onto the heated frying pan. Fry like regular pancakes. When serving, you can decorate with peanuts, chocolate butter or berries.

To make Banana Protein Pancakes you will need the following ingredients:

1. 1 scoop of protein, preferably vanilla flavored.
2. 300 grams of coconut flakes.
3. 1 ripe banana.
4. 1 tablespoon coconut oil.
5. 6 chicken eggs.
6. Cinnamon.
7. Maple syrup (to taste).

Protein pancakes with banana are prepared as follows: first, the eggs are thoroughly beaten, then coconut flakes, half a banana, crushed into pulp, and a little maple syrup are added to them. Mix all products together until a homogeneous mass is formed. Heat the coconut oil in the microwave and then add it to the pancake mixture.

Heat up the frying pan, pour in some oil and start frying the pancakes. They are prepared exactly the same as regular pancakes. When serving, drizzle with remaining maple syrup and garnish with banana.

Protein pancakes with strawberries and almond butter

In order to prepare these protein pancakes, you need a minimum of ingredients:

1. 1 scoop of protein, preferably vanilla flavored.
2. 400 ml of clean water.
3. 3 egg whites.
4. Some fresh strawberries.
5. 1 tablespoon almond oil.
6. Maple syrup.
7. 1 teaspoon sweetener.

Mix all ingredients. As soon as the dough reaches a homogeneous consistency, you can start frying the pancakes over medium heat. They need to be turned over frequently: about once every half a minute. Before serving, pour a little almond butter on a plate, top with sweetener, maple syrup and halved strawberries.

Instant Protein Pancakes

Protein pancakes, the recipe for which is presented below, are prepared from only three ingredients:

1. Half a ripe banana.
2. 1 yolk.
3. 2 egg whites.

Beat the yolk and whites until foamy. Mash the banana with a fork and add it to the egg liquid. Stir the ingredients until the mixture thickens. After this, the pancakes can be fried.

Protein pancakes are the perfect breakfast dish that will fill you with healthy micronutrients for productivity throughout the day.

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Fitness pancakes and pancakes: 9 recipes

These pancakes are good to include in the diet of those who want to lose weight and those who are involved in fitness. They provide strength and are loaded with a variety of vitamins and fiber because they are made from rolled oats.

Recipe 1: Fitness oatmeal pancakes with photo

These pancakes were prepared by Yulia Vysotskaya in one of the TV shows. Everything is very simple.

• Oat flakes - 1 cup.
• Milk - 0.5 l
• Water - 0.5 l
• Sugar - 2 tsp.
• Egg - 1 piece
• Vegetable oil

Combine milk and cold boiled water. Add cereal.

Cook liquid oatmeal.

Let the porridge cool a little. To grind it, I used a blender. Add salt, sugar, egg, mix well (you can use a blender or mixer).

Bake in a hot frying pan greased with vegetable oil. When serving, garnish with fruit or top with jam.
I would like 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,
• table salt,
• stevia (powder)

The recipe makes 16 pancakes. One serving is 2 pancakes. You can adjust the quantity of products at your discretion.

Fitness pancakes with added protein are delicious and low in calories. We take skim milk. The base of the pancakes is whole grain flour, rich in fiber. Instead of sugar - a natural substitute - stevia, one measuring spoon. For protein enrichment - whey protein for sports nutrition. Those who wish can experiment - for example, adding soy flour or other types of protein powders.

1. Melt the butter in the microwave or on the stove.
2. Heat the milk slightly - it should be warm, but not hot.
3. Beat the 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 in 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 - for the first time, you can grease it with a thin layer of vegetable oil, or spray it with oil spray.

The pancakes turn out thin, appetizing, and rosy. They store well in the refrigerator and are an excellent base for a wide variety of fillings.

For example, a hearty and healthy filling - pieces of baked chicken breast with lettuce, boiled egg, finely chopped cucumber and green onions, mixed with natural yogurt sauce with salt and spices.

Recipe 3: Easy Protein Pancakes with Cottage Cheese and Oatmeal

• ¼ cup oatmeal
• ¼ cup cottage cheese
• ½ stingy protein
• ½ cup egg whites

Recipe 4: Low-calorie fitness pancakes made from banana and eggs

• 1 egg
• 2 egg whites
• some banana slices

Recipe 5: Kefir pancakes for fitness

• 1 cup flour
• 1 cup oatmeal
• 1.5 tsp. baking powder
• 0.5 tsp. salt
• 2 cups kefir
• 1 tsp. vanilla extract
• 3 tbsp. peanut butter
• 1 cup fresh berries

Recipe 6: fitness pancakes with milk and protein

• ½ cup oatmeal
• ½ Peanut Butter Flavored Protein
• ½ cup egg whites
• 2 tbsp. almond milk

Recipe 7: Protein fitness pancakes without flour for those who are 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 Fitness Pancakes

• 30 gr. multicomponent protein or casein
• 3 eggs
• 150-200 ml. milk

Nutritional value per 100 grams: 115.24

Depending on the taste, you can try experimenting, for example, if you have a chocolate-flavored protein, prepare protein pancakes with a chocolate flavor, adding cocoa, coconut, cinnamon, etc. Sometimes the pancakes turn out a little dry, I recommend trying to top them with low-fat yogurt or 0% liquid cottage cheese.

Recipe 9: Fitness spinach pancakes

recipe proteinpow.com, translation wefit.ru

If you ask anyone I know about my favorite food, they will 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 would make these little pancakes in the morning and take them with me to class—ten or twelve of them, stacked vertically in Tupperware. I was ready to chew them constantly: sometimes during lunch breaks, sometimes even during a lecture. People around me were always intrigued, asking “What is this!?” And these are spinach protein pancakes.
- Want to try? They are really healthy and tasty!

And the funniest thing is when everyone around you looks in surprise at first, not really knowing what to expect. And after trying it, they immediately ask for the recipe.
This is a really great recipe that doesn't cost much. That's why everyone is starting to love him as much as I do. It is absolutely easy and quick to prepare. To make this you only need four ingredients. From a food culture point of view, these are the coolest pancakes, as they are made from spinach, protein and fiber. Apart from this, you can also add chicken or any other elements as desired. You can also add hummus, cream cheese, vegetables, etc. Thus, these pancakes are an excellent bread substitute when necessary. So why not love them?

– 2 handfuls of fresh spinach (approximately 100 g)
- ¼ cup rolled oats (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 2 percent fat), about 43 g

How to cook
1. Mix all ingredients
2. Fry in the form of small pancakes in a non-stick frying pan
3. As soon as you see small bubbles appearing on the surface of your pancakes, flip and then remove.
4. Add your favorite ingredients as desired. You can add different types of meat. Spinach protein pancakes go best with hummus and paprika. Or you can simply enjoy them without any additives.

The dough you prepare will make about 10 small pancakes.
Per serving:
207kcal,
18g protein;
25g carbohydrates;
4g fat.

Protein Pancake Recipes

Time to make yourself a breakfast with the best healthy protein pancake recipes from bodybuilding com! Your search for a healthy breakfast has come to an end, the answer to the question consists of three words: “healthy protein pancakes.” Okay, we know what you're thinking. Useful pancakes? The two words were almost never used together. Fortunately, times have changed. Gone are the years when pancakes were considered only as a way to bring into the body the amount of carbohydrates equivalent to 7 slices of bread. The abundance of sugar-free syrups, protein powders and other ingredients on the market today has completely changed the situation. You can safely enjoy the taste and receive raw materials for building muscles.

We present recipes for delicious protein pancakes, among which you will surely be able to choose something to suit your taste. So:

Basic, basic recipe for protein pancakes (pictured above).

• ¼ cup oatmeal
• ¼ cup cottage cheese
• ½ scoop of protein of your choice
• ½ cup egg whites

Process all ingredients in a blender or mixer to form a batter. Bake pancakes from the resulting dough. Can be served with natural peanut butter and almonds.

Nutritional value: 269 kcal, fat – 3 g, carbohydrates – 23 g, protein – 35 g.

Protein pancakes with only 2 ingredients.

• 1 whole egg
• 2 egg whites
• 1 small ripe banana

Process all ingredients in a blender or mixer until smooth. Bake the pancakes from the resulting dough over medium heat; pour the batter into the frying pan so that the pancake is approximately 6 cm in diameter. Turn over after about 25 seconds. The indicated quantities of ingredients should be enough for 3-4 small pancakes.

Nutritional value: 215 kcal, fat – 5 g, carbohydrates – 30 g, protein – 18 g.

Protein pancakes made with Lean Pro8, bananas, blueberries and oatmeal.

• one scoop of Labrada Lean Pro 8 protein
• ½ cup egg whites (equivalent to 3 egg whites)
• ½ cup oatmeal
• ½ medium banana
• ½ cup blueberries
• 2 teaspoons baking powder

Process the oatmeal in a blender or mixer until it becomes flour. Add eggs, protein, bananas and baking powder (translator's note: we are talking about baking powder. You can either buy it ready-made or make it yourself. The simplest recipe: one part baking soda, one part citric acid, one part mixture of flour, starch and powdered sugar ). Beat the resulting mixture. Throw blueberries into batter and stir. Start baking pancakes from the resulting dough over medium heat. Use about 2 tablespoons of batter per pancake. The pancake needs to be fried on one side for 30-45 seconds, on the other side - 30 seconds.

Nutritional value: 544 kcal, fat – 11 g, carbohydrates – 64 g, protein – 47 g

Banana Protein Pancakes.

Mix cereal, eggs, half a crushed banana in a cup, add 1 drop of liquid stevia. Melt the coconut oil in the microwave and add to the mixture. Add and stir the protein. You need to add as much protein as needed for the correct consistency. Then add cinnamon. Bake the pancakes for a few minutes on each side. Serve the finished pancakes with slices of the remaining half banana and maple syrup. You should get about 8 pancakes.

Chocolate Peanut Butter Protein Pancakes.

• ½ scoop Chocolate Peanut Butter Monster Milk Protein
• 1 cup liquid egg whites
• 2 tablespoons coconut flour
• 1 tablespoon chocolate peanut butter (for serving)

Mix all ingredients in a bowl until smooth. Bake pancakes from the resulting mixture. Serve with peanut butter and/or sugar-free maple syrup.

Nutritional value: 342 kcal, fat – 17 g, carbohydrates – 25 g, protein – 47 g

Kefir protein pancakes

• 1 cup wheat flour
• 1 cup oat flour
• 1.5 teaspoon soda
• 2 cups kefir
• ½ cup skim milk
• 1 teaspoon vanilla sugar
• 1 whole egg, 2 egg whites
• 3 tablespoons peanut butter
• 1 cup berries of your choice

In a large bowl, whisk together flour, oatmeal, baking soda and salt. In another cup, combine kefir, milk, vanilla and eggs, beat well. Add the dry mixture to the liquid mixture and mix well. Spray a frying pan over medium heat with oil spray. Bake pancakes for 1-2 minutes on each side. Soften peanut butter in the microwave and spread it on pancakes. Serve these protein pancakes with fresh berries.

Nutritional value (per 2-3 pancakes). 584 kcal, fat – 15 g, carbohydrates – 81 g, protein – 28 g

Oat protein pancakes

• 1 cup oatmeal
• 1 scoop protein
• 3 egg whites
• ¼ glass of water
• 1.5 teaspoons cinnamon
• stevia to taste
• 1.5 teaspoons baking powder

Mix all ingredients in a blender for 30 seconds. Fry pancakes from the resulting dough as usual. Alternatively, you can add frozen fruit to the resulting dough.

Nutritional value: 465 kcal, fat – 8 g, carbohydrates – 57 g, protein – 45 g

Translation http://i-pump.ru/ translated with abbreviations of the original text

16 BEST Protein Pancake Recipes!

It's time to have a great breakfast with our protein pancake recipes! Achieve your fitness goals—and eat a delicious breakfast—with this epic collection!

Welcome, welcome. You are wondering how to solve the problem of having a tasty and healthy breakfast at the same time - and we provide the answer. Healthy protein pancakes. You may not believe it. Healthy - pancakes? These two words do not appear in the same sentence, let alone in the same recipe.

Thank God times have changed. Gone are the dark days when pancakes for breakfast meant a heavy dose of carbohydrates, expressed in the form of 7 layers of bread. Now the waterfall of pancake syrup (no sugar!) falling onto the mountains of protein pancakes means only that you are helping your muscles grow.

Source

We offer exactly 20 protein pancake recipes to satisfy the tastes of absolutely everyone. Blueberry pancakes, pumpkin pancakes, chocolate pancakes, peanut butter pancakes, and even just plain pancakes are all here and will have you dancing after every bite.

1. EASY PROTEIN PANCAKES

Source

• 1/4 cup oatmeal
• 1/4 cup cottage cheese
• 1/2 stingy protein
• 1/2 cup egg whites

1. Mix all ingredients in a dough pan. Pour into a hot frying pan.
2. Turn over when edges begin to brown.
3. Serve with peanut butter and top with almonds.

For 1 serving: 269 kcal, fats - 3 g, carbohydrates - 23 g, proteins - 35 g.

2. TWO-INGREDIENT PANCAKES

Source

• 1 egg
• 2 egg whites
• some banana slices

1. Break the banana, crack the eggs into it and mix until the mixture is smooth.
2. Heat a greased frying pan to medium heat and pour out the batter to about 6cm wide.
3. Carefully 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.

3. RECIPE FROM @FITMENCOOK: OAT PANCAKES WITH BANANA AND BLUEBERRY

• 1 scoop of protein
• 3 egg whites
• 1/2 cup oatmeal
• half a medium banana
• 1/2 cup blueberries
• 2 teaspoons baking powder

1. Place oat grains in a blender and make flour from them.
2. Add eggs, banana, protein and baking powder and use the blender again to mix everything.
3. Add blueberries to the mixture and beat with a fork.
4. Place the frying pan over medium heat and measure out approximately 2 tbsp. l. dough for 1 pancake.
5. While the pancakes are frying, cover them with a lid. Cook them for 45 seconds to 1 minute on one side and 30 to 45 seconds after flipping.

For 1 serving: 544 kcal, fats - 11 g, carbohydrates - 64 g, proteins - 47 g.

4. PROTEIN PANCAKES WITH ALMOND BUTTER

Source

• 1 scoop of vanilla ice cream flavored protein
• 3 egg whites
• 1/4 cup water
• 1 tbsp. l. almond oil
• 1 tsp. sweetener
• 2 tbsp. l. maple syrup without sugar

1. Mix all ingredients in a large bowl. If necessary, add a little more water.
2. Cook over medium heat.
3. Place on a plate and top with almond butter.
4. Sprinkle with sweetener and drizzle with maple syrup.
5. If you like, add some chopped strawberries or bananas.

For 1 serving: 145 kcal, fats - 1.3 g, carbohydrates - 3.6 g, proteins - 34.8 g.

5. PROTEIN PANCAKES, PROTEIN POW RECIPE

Source

• 1/4 cup oatmeal
• 1/2 cup liquid egg whites
• 1/8 cup vanilla protein
• 1/4 cup coconut flakes
• 1/4 cup almond milk
• 1/2 tsp. soda

1. Mix all ingredients.
2. Spray the pan with oil.
3. Bring the heat to medium.
4. When the pan is hot, pour in the dough. Then reduce the heat so that the pancakes do not burn.
5. Turn over when bubbles begin to appear on the surface. Then flip it over again and boom! - ready!

For 1 serving: 564 kcal, fats - 21 g, carbohydrates - 39 g, proteins - 57 g.

6. BANANA PANCAKES

Source

• 1/4 cup coconut flakes
• 1-2 scoops of vanilla ice cream flavored protein
• 6 eggs, 2 egg whites
• 1 tbsp. l. coconut oil
• 1 banana
• cinnamon, to taste
• sugar-free maple syrup, to taste

1. Preheat skillet to 300 degrees.
2. In a large bowl, whisk together eggs, 1/4 cup coconut flakes, half a broken banana, and some liquid sweetener.
3. Warm some coconut oil in the microwave and add to this mixture.
4. Add cinnamon.
5. Pour into the pan and cook for a few minutes on each side.
6. Once all the pancakes are cooked, cut up the rest of the banana, add and top with sugar-free maple syrup.

For 1 serving: 127 kcal, fats - 6.5 g, carbohydrates - 5.5 g, proteins - 11.7 g.

7. PROTEIN PANCAKES WITH BERRIES AND CREAM

Source

• 3/4 scoop of protein strawberry milkshake flavor
• 1/4 cup blueberries
• 1/3 cup oatmeal
• 1 tbsp. l. almond milk
• 4 egg whites

1. Mix all ingredients in a bowl.
2. Spray the pan with oil, then place over medium heat.
3. Pour out the dough. As soon as bubbles appear on the surface, turn over.
4. When each side is golden brown, the pancakes are ready. Enjoy!

For 1 serving: 280 kcal, fats - 3 g, carbohydrates - 27 g, proteins - 37 g.

8. BLUEBERRY PANCAKES

Source

• 6 egg whites
• 1/2 cup oatmeal
• 1 tsp. baking powder
• 1/2 cup almond milk
• 1 pinch of salt
• 2 pinches of sweetener powder
• 1/4 cup blueberries
• 1/2 cup applesauce
• 1 pinch cinnamon

1. Place the egg whites, oats, baking powder, almond milk, salt and sweetener in a blender.
2. Mix for 30 seconds on medium speed.
3. Spray the pan with oil, pour in the batter and add half the blueberries.
4. Prepare as you would regular pancakes.
5. Add applesauce and cinnamon for garnish.

For 1 serving: 334 kcal, fats - 4 g, carbohydrates - 48 g, proteins - 30 g.

9. CHOCOLATE PEANUTS BUTTER PANCAKES

Source

• 1/2 scoop of peanut butter flavored protein
• 1 cup liquid egg whites
• 2 tbsp. l. coconut flakes
• 1 tbsp. l. peanut butter

1. Mix all ingredients in a bowl until you get a thick dough.
2. Pour the batter into the pan and cook as you would regular pancakes.
3. Top with peanut butter or sugar-free maple syrup.

For 1 serving: 342 kcal, fats - 17 g, carbohydrates - 25 g, proteins - 47 g.

10. Cinnamon-Pumpkin Protein Pancakes

Source

• 1 scoop of cinnamon flavored protein
• 1/3 cup of good old rolled oats
• 1/4 cup pumpkin
• 1/2 cup egg whites
• 1/2 tsp. cinnamon

1. Mix all ingredients in a bowl.
2. Spray the pan with oil, then place over medium heat.
3. Pour out the dough. As soon as bubbles begin to appear on the surface, turn over.
4. When each side is brown, the pancakes are ready. Enjoy.
5. You can also top the pancakes with sugar-free maple syrup.

Do you want something sweet? Add fruit of your choice! A banana—or a tablespoon of almond butter on top—works well. With or without topping, these pancakes are always delicious!

For 1 serving: 369 kcal, fats - 4 g, carbohydrates - 40 g, proteins - 43 g.

Source

• 2 scoops vanilla protein
• 1/4 cup coconut milk
• 1 tsp cinnamon
• 1 cup oatmeal
• 1 tsp. baking powder
• 2 egg whites

1. Combine all ingredients and stir until you have the right consistency for pancakes.
2. Heat a frying pan over medium heat and spray with oil.
3. Pour the mixture into the pan and cook on both sides until cooked through. Check with a toothpick.

For 1 serving: 238 kcal, fats - 4 g, carbohydrates - 19 g, proteins - 32 g.

12. PANCAKES WITH LEMON AND BLUEBERRY

Source

• 1/3 cup oat bran
• 1/2 cup blueberries
• 5 egg whites
• 1/2 tsp. baking powder
• 1 tbsp. l. lemon juice
• 2 tsp. lemon zest
• sugar free maple syrup
• Greek yogurt for garnish

1. Combine all ingredients in a large bowl. Mix and beat.
2. Cook in a frying pan, previously sprayed with oil, over medium heat until bubbles appear on the surface. Then turn over and fry until dark brown.
3. Serve with maple syrup.

For 1 serving: 510 kcal, fats - 16 g, carbohydrates - 26 g, proteins - 50 g.

13. KEFIR PANCAKES

Source

• 1 cup flour
• 1 cup oatmeal
• 1.5 tsp. baking powder
• 0.5 tsp. salt
• 2 cups kefir
• 0.5 cups low fat milk
• 1 tsp. vanilla extract
• 1 egg beaten with 2 egg whites
• 3 tbsp. peanut butter
• 1 cup fresh berries

1. In a large bowl, whisk together flour, oats, 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 you get a homogeneous dough.
2. Heat a frying pan over medium heat and drizzle with oil. Pour the batter into the pan using 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.
3. Microwave the peanut butter for 20-30 seconds to soften, then spread it over the pancakes. Decorate the pancakes with fresh berries.

For 1 serving (2-3 pancakes): 584 kcal, fats - 15 g, carbohydrates - 81 g, proteins - 28 g.

14. MILK PANCAKES FOR BREAKFAST

Source

• 1/2 cup oatmeal
• 1/2 Peanut Butter Flavored Protein Scoop
• 1/2 cup egg whites
• packet of Stevia (or 1 tsp of another sweetener)
• 2 tbsp. almond milk

1. Mix all ingredients in a bowl.
2. Microwave for 1-2 minutes or until the liquid is absorbed into the flakes.
3. 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.

15. OAT PANCAKES

Source

• 1 cup oatmeal
• 1 scoop of protein
• 3 egg whites
• 1/4 cup water
• 1 1/2 tsp. cinnamon
• 2 tsp. sweetener
• 1 1/2 tsp. baking powder

1. Place all ingredients in a blender and blend for 30 seconds.
2. Pour into a hot frying pan and fry like regular pancakes.
3. You can add some frozen fruit immediately after blending.

For 1 serving: 465 kcal, fats - 8 g, carbohydrates - 57 g, proteins - 45 g.

16. PUMPKIN SPICE PANCAKES (JAMIE EASON RECIPE)

Source

• 1.5 cups oat flour
• 2 tbsp. l. sweetener
• 1 tbsp. l. baking powder
• 0.5 tsp salt
• 1 tbsp. l. cinnamon
• 0.25 tsp carnations
• 0.25 tsp nutmeg
• 4 egg whites
• 0.5 cups chopped pumpkin

1. Preheat the pan to medium heat.
2. Mix oat flour, sweetener, baking powder, salt, cinnamon, cloves and nutmeg in a bowl.
3. Whisk the egg whites and pumpkin together.
4. Add the liquid mixture to the dry mixture and stir.
5. Spray the pan with oil.
6. Use a spoon to scoop up about a quarter cup of dough. Fry for 3-5 minutes on each side.

For 1 serving (10 pancakes): 64 kcal, fats - 1 g, carbohydrates - 10 g, proteins - 4 g.

From: bodybuilding.com

Fluffy milk pancakes without yeast recipe

A healthy breakfast is one of the conditions for achieving your fitness goals. At the same time, I really want the food to be not only healthy, but also tasty. Today, protein-based pancakes are exactly what you need for muscle growth. We bring to your attention 5 recipes for delicious protein pancakes that can satisfy the requirements and...

5 delicious protein pancake recipes

A healthy breakfast is one of the conditions for achieving your fitness goals. At the same time, I really want the food to be not only healthy, but also tasty. Today, protein-based pancakes are exactly what you need for muscle growth. We bring to your attention 5 recipes for delicious protein pancakes that can satisfy the requirements and tastes of any person.

1. The easiest protein pancakes

To prepare this dish we will need:

• Half a glass of proteins;
• 0.5 scoop of protein;
• A quarter cup of oatmeal;
• Cottage cheese (1/4 cup).

Mix the necessary ingredients well to form a dough. Fry the pancakes in a hot frying pan, turning them over when the edges turn brown. The finished snack should be served, sweetened with almonds and peanut butter.

2. Banana pancakes

To prepare pancakes you need to prepare:

• Banana;
• A quarter cup of coconut flakes;
• 2 squirrels;
• Maple syrup (no sugar);
• A little cinnamon;
• 1-2 scoops of protein (can be used with vanilla ice cream flavor);
• Eggs (6 pcs.);
• Coconut oil – 1 tbsp. spoon.

Coconut flakes should be mixed in a convenient container with half a banana, and a little liquid sweetener should be added there. Next, pour coconut oil, preheated in the microwave, into the mixture. Also, don't forget about cinnamon.

Heat the pan to 300ºC and fry the pancakes for a few minutes on both sides. The remaining half of the banana should be cut into slices, placed on the finished dish and poured with maple syrup.

3. Chocolate Peanut Butter Pancakes

To prepare such an original and tasty dish you will need the following products:

• Coconut flakes (2 tbsp);
• 0.5 scoop of protein (peanut flavor);
• Peanut oil;
• Egg whites.

Absolutely all the available components should be combined in a container to form a dough of a thick consistency. Fry the pancakes until cooked, then pour them with peanut oil.

4. Pancakes with kefir

Creating a dessert involves using the following ingredients:

• 2 glasses of kefir;
• Flour;
• Eggs;
• Oatmeal – 1 cup;
• Fresh berries;
• Half a glass of low-fat milk;
• Salt;
• Baking powder;
• 1 teaspoon vanilla extract;
• Peanut butter (3 tablespoons);
• 2 squirrels (separately).

Flour, baking powder, oatmeal and salt must be mixed well. Separately, beat milk, eggs and whites, vanilla extract, and kefir in another container. Then mix everything until smooth.

In a preheated frying pan, fry the pancakes for 2 minutes on all sides. Drizzle the prepared dessert with peanut butter (heated in the microwave) and decorate with fresh berries.

5. Oatmeal pancakes with blueberries and bananas

The main ingredients of the recipe are:

• Egg white (3 pcs.);
• Protein (1 scoop);
• Baking powder (2 teaspoons);
• Half a cup of blueberries;
• Half a banana;
• 0.5 cups oatmeal.

Make flour from oatmeal using a blender. After this, add baking powder, egg whites and half a banana, also mixing them with a blender. Add blueberries to the resulting mass and beat with a fork. Pancakes must be fried over medium heat, covering them with a lid during frying. Finally, add honey to taste.

People who watch their diet and are actively involved in sports probably know that traditional pancakes can hardly be called a healthy dish. That is why in sports cooking there is such a variety of this delicious dish as protein pancakes, the recipe for which (and not a single one) we will look at today.

This treat incorporates the aroma and taste of classic pancakes, but at the same time has a number of useful qualities that will be highly appreciated by athletes and gourmets who watch their diet.

Easy Protein Pancake Recipe

Ingredients

• Whey Protein (any flavor)- 2 measuring spoons + -
• — 8 pcs. + -
• — 600 ml + -
• - for frying + -

How to properly prepare classic protein pancakes with your own hands

The main difference between high-protein pancakes and traditional sweet flatbreads is that their main binding ingredient is not wheat flour, but a protein mixture.

Of course, there are recipes that combine flour (but only rye or oatmeal) and protein, but according to the classic recipe, the delicacy is prepared purely from powdered protein.

1. First, pour our protein mixture into a deep bowl in which it will be convenient to prepare the dough.
2. Break all the chicken eggs here, and then pour in the chilled milk. Please note that the liquid should be cold and not heated, as when preparing traditional pancakes, since the high temperature will simply curdle the protein.
3. Now take a blender and thoroughly beat the contents of the bowl. We should get a homogeneous mixture, similar in thickness to liquid sour cream. If necessary, add milk or add a little more protein.
4. Set a dry, clean frying pan to heat over medium heat, then grease its surface with vegetable oil. Its excess can be removed with a paper towel or napkin.
5. Carefully pour the protein batter into the frying pan (it’s easiest to do this using a plastic bottle). Fry the pancake on one side, then turn it over with a spatula and fry it on the other side.
6. Repeat the same with the remaining amount of dough.

Some chefs prefer to minimize the amount of fat in pancakes, so they fry them without oil.

This can be done with this variety, but it should be remembered that due to the lack of gluten, pancake dough is less elastic, and without oil there is a high risk of simply getting a dry, crumbly cracker.

Delicious Banana Protein Pancakes

Bananas are an integral product in the diet of every athlete who has a high need for fast carbohydrates. In addition, this fruit contains a significant amount of potassium, which is known to help the body regulate water-salt balance, which is especially important when playing sports.

It is not surprising that such a healthy product is used in preparing a lot of “sports” dishes, including protein pancakes.

Ingredients

• Vanilla flavored protein – 2 scoops;
• Oatmeal – ½ cup;
• Large chicken eggs – 8 pcs.;
• Bananas – 2 pcs.;
• Vegetable oil – 2 tbsp. l.;
• Cinnamon – a pinch.

How to make healthy banana protein pancakes at home

1. First of all, we load the oatmeal into a coffee grinder and grind it, turning it into flour. You can also do this using a blender.
2. Now peel the bananas, remove the “threads” from them and break them into small pieces. Place them in a blender bowl and turn them into a smooth banana puree.
3. Move the oatmeal and banana mixture into a deep bowl, add cinnamon to taste, add whey protein and break all the prepared eggs.
4. Using an immersion blender, bring our dough until smooth, then pour in the vegetable oil and beat a little more.
5. Heat a non-stick frying pan over medium heat. If necessary, grease it a little with vegetable oil, and then pour out the first portion of dough.
6. Fry banana pancakes on both sides, stack them and serve.

Sugar-free maple syrup goes best with this delicacy. This combination of flavors allows you to forget that this is the brightest representative of fitness cuisine, since its aroma and taste are practically no different from traditional treats.

Recipe for high protein pancakes without eggs

Many athletes, for one reason or another, are forced to give up chicken eggs. Is it possible to make protein pancakes without this essential ingredient? Yes, but cooking in this case will require a little more skill and experience.

Ingredients

• Whey protein (any flavor) – 2 scoops;
• Natural low-fat yogurt – 0.4 l;
• Rye flour – 150 g;
• Sunflower oil – 2 tsp;
• Salt - a pinch;
• Sugar substitute - optional.

How to quickly and easily set up and fry protein pancakes step by step

1. Pour the yogurt into a deep bowl in which we will prepare our dough. Add flour, protein, salt and sugar substitute (if you decide to use it) here.
2. We also pour vegetable oil into the container and begin to thoroughly beat our dough using a mixer or submersible blender.
3. When the mass becomes homogeneous, let it sit for 10-15 minutes: during this time, the rye flour will soften a little and cooking the pancakes will go more smoothly.
4. Lightly coat the frying pan with vegetable oil and heat it over medium heat. Then pour in the first portion of the dough, fry the pancake on both sides and repeat everything again with the next portion.

Such blinks should be turned over especially carefully. It is better to use two spatulas at once so that you can accurately lift the cake that is ready on one side.

Hearty pancakes with cottage cheese and protein

Ingredients

• Low-fat cottage cheese – 200 g;
• Chicken eggs – 2 pcs.;
• Whey protein – 1 scoop;
• Baking powder – 1 tsp;
• Skim milk – 1 glass.

Cooking nutritious pancakes with cottage cheese and protein at home

1. We break the eggs, but do not throw away the shells, but use them to separate the yolks from the whites. We only need the latter to prepare pancakes.
2. Remove the cottage cheese from the packaging and place it in a bowl with the egg whites. Add protein, baking powder and milk here.
3. Using a blender, beat the contents of the bowl until you get a homogeneous dough.
4. Grease the pan with vegetable oil, and then bake the pancakes in the standard way.

Similar protein pancakes, the recipe for which we just looked at, can also be made as pancakes or cheesecakes. What's most convenient is that you don't have to worry about the readiness of the treat inside.

All ingredients except the egg whites are already ready to use, so the dish will be completely ready after just a couple of minutes in the pan.

Step 1: prepare the dough with protein.

Step 2: Fry the protein pancakes.

Step 3: Serve the protein pancakes.

Protein pancakes can also be prepared without using oil. For this you will need a non-stick frying pan. But be careful when turning over, as the products may crumble. You only need to turn the pancake until it has set well and is cooked on one side.

The taste of pancakes prepared according to this recipe largely depends on the protein you use.

Protein pancakes can also be prepared from oatmeal or wheat flour, and also with the addition of bananas, blueberries or rolled oats.