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Extra Fluffy Protein Pancakes

  • Calories: 123 
  • Protein: 9.5 g 
  • Carb: 20.5 g 
  • Fat: 0.7 g

By Jen Norman

I love pancakes. I love breakfast. I love carbs. Pancakes were one of the first things that I learned how to make by myself and admittedly had far too many on a daily basis before the age of 13. Then you go through the pressures of wanting to be thin, and not to mention how puberty will always do a number on your self esteem no matter who you are. So like so many others, I banished carbs from my diet. Pancakes, toast, waffles…became the enemy of my waist line.

Let me tell you, a life without carbs is an awful way to live.

Now age 24 and I have come full circle. After years of trying paleo, vegan, mediterean, keto….I can strongly tell you that you should not “banish” anything from your diet. 

First of all, you need carbs, but you also need protein and fat. An entire breakfast of sugar will not sustain your health. But a combination of all three macronutrients is a beautiful thing.

So maybe that boxed pancake mix or even made from scratch pancakes are not the answer to a well rounded breakfast.

But here’s a recipe that gives you the love of a super fluffy pancake but also has 10 grams of protein and made from all natural sugars.

With this recipe I love to use almond butter instead of regular butter and top it with a dollop of plain greek yogurt and berries. It adds some beautifully well rounded flavours and substance to your breakfast while still feeling like you are having a special treat.

Calories: 123 

Protein: 9.5 g

Carbohydrates: 20.5 g

Fat: 0.7 g

Ingredients

  • 5 ripe mashed bananas
  • 1 Cup Egg Whites
  • 1 Tbsp Vanilla
  • 1/3 Cup Skim Milk
  • 3 Scoops Canadian Maple Whey Protein Powder 
  • 1 1/2 C All Purpose Flour
  • 1 Tbsp Baking Soda
  • 1/4 Tbsp Salt
  • 1 Tsp Cinnamon
  • 1/2 Tsp Nutmeg

Step By Step:

Mix all the wet ingredients in electric mixer: 5 Bananas, 1C Egg Whites, 1 tbsp vanilla, 1/3C Milk, until thorough mixed together and the bananas are not overly clumpy.

Separately mix the dry ingredients: 1 1/2 C flour, 3 Scoops protein powder, 1 tbsp baking powder, 1/4 tsp salt and cinnamon/ nutmeg.

Add the dry ingredients to the wet mixture gradually and mix until there are no clumps (unless you want a mouth full of flour)

Grease a skillet with your choice of butter or coconut oil and heat to a low medium heat. 

Scoop out 1/3C of mix per pancake and flip with a spatula once you see bubbles on the pancake. Cook on low until center of pancake is finish and set on a warm plate in the oven.

Serve with almond butter, berries, maple syrup and/or plain greek yogurt to add some nutritional density to your breakfast and keep you full all day long

Breakfast is served!

-Jen Norman, Your friendly neighbourhood trainer

 

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