Sunday, September 16, 2012

Protein Pancakes

One of the main components to getting or staying in shape is eating clean, healthy foods every few hours.  I've read that it's best to start the day with breakfast within 30 minutes to one hour of waking to jump start your metabolism for the day.  When your body doesn't get food for several hours (as in while you are sleeping), it shifts into starvation mode and stores fat.  I think Shape.com explained it well: "Skipping breakfast or eating too little forces your body to switch into conservation mode and burn fewer calories, which means you're more likely to hang onto body fat."

I love to wake up and enjoy a fresh brewed cup of coffee.  If I don't eat breakfast first though, the coffee suppresses my appetite and I'm not hungry for breakfast and end up skipping it or eating too little, like a single piece of toast.  So now, I wake up, eat breakfast right away, THEN enjoy my coffee.

Lately, in an effort to up my protein intake, I've been making protein pancakes for breakfast.  I find it's easiest to find one thing you like for breakfast that you can eat everyday (for at least a while before switching it up) so that it becomes automatic and you don't have to think about, "What am I going to eat this morning?"


Ingredients (*makes one large pancake)

Oats (finely ground in the food processor, about 1/4 - 1/2 cup) I keep a container full of ground oats on hand and just scoop them out each day.
4 Egg whites or 2 Whole eggs I use "All Whites"- they come in a carton and are sold by the real eggs
Cinnamon (to taste)
Vanilla (optional)
*Update 4/2013- I now add a little (a few tablespoons or so?) skim milk to the batter- it makes the pancakes fluffier and less dense.

I spray the pan with nonstick spray (now I use coconut oil in the pan instead, it makes the pancakes brown), pour all the batter in, and cook just like you would a regular pancake. Be forewarned that the texture of the final result is more dense and less "cakey" than a regular flap jack.

Also, I spread a thin layer of natural peanut butter on top (maybe a tablespoon?) and add about two tablespoons of sugar free syrup.  I like it and James does too!


There are other versions of protein pancakes you can try (many add protein powder and/or cottage cheese), but I really like mine and they are so simple.  I came across this one, and it looked pretty tasty (but had lots more ingredients).

9 comments:

  1. I have to try making this one it sounds yummy and hope that my kids will eat it too

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  2. I have started back with Weight Watchers, and in case anyone is wondering, this came out to around 4 points for a huge pancake! I added quite a bit of cinnamon and vanilla, and with coffee, didn't need any additional topping. A great on the go breakfast that will hopefully keep me fuller than my normal 4 pt. breakfast which is mostly air! Thanks for the tip. Question, do you use quick oats, or steel cut?

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    Replies
    1. I'm usually using Old Fashioned Quaker (generic brand) and they are cheaper.

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  3. I love to make a batch of Pumpkin Pancakes (Jamie Eason's recipe from Bodybuilding.com) at the beginning of the week and keep the batter in the fridge. They are so good you don't need anything on them, but I will occasionally drizzle a teaspoon or so of agave nector on them. I just scoop out 1/4 - 1/3 c of batter to make one pancake to go with my eggs that I have every morning. It's a great change from the typical oatmeal that I have.

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    1. I'm curious if I'd like Pumpkin Pancakes . . .

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  4. What type of oats would be best for recipes like this where they would be used as a flour? I notice several recipes call for using oats like this, but I don't which oats would work best. LOVE BOTH OF YOUR BLOGS!!!!

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    1. Thanks Andi! I use the generic old fashioned oats and just grind them finely in the food processor.

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  5. Yum I love pancakes and yours look so yummy and healthy. I love coconut oil and Trader Joe's sells coconut oil cooking spray. It's one of there new products. Love it

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    Replies
    1. Oh I didn't know they made a cooking spray! We just got a Trader's Joe in our town.

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