Pancakes…Pancakes….Pancakes!!

by Sheri on March 5, 2013

Pancake Collage

If you have been following me for a while you know my love for protein pancakes.  I have always really liked them but since starting my new training and meal plan with my goal to hit the competition stage in June they have become a breakfast staple for me!  Plus…..well I LOVE them and pretty much eat them everyday!

They are clean, balanced, hearty, filling and best of all DELICIOUS!

Since I have had lots of inquires about recipes for them I thought I would compile a few of my favourite variations in one post!

Now keep in mind that the amounts listed here are general because I weigh my food according to the diet given to me by my coach, so  you may need to tweak them a bit for the consistency of the pancake and for your own dietary needs.  But the recipes should be a good starting point for you.

Enjoy!

Basic Banana Pancakes

~ 1/3 cup rolled oats

~ 5 egg whites

~ 1/2 to 1 very ripe banana (depending on size)

~ 1/4 cup of cottage cheese (optional)

~ cinnamon to taste (I like LOTS)

Put all ingredients into a blender and blend until smooth.  Let sit for a few minutes or so to let it thicken a bit.  Meanwhile, preheat your non-stick griddle or skillet.  Spray a little non-stick spray on the pan or use a small amount of coconut oil.  Pour your batter, flip when bubbles start to appear.  Cook until done.  Pile high onto  a plate, top with your favourite toppings and enjoy!

Pumpkin Pie Pancakes

~ 1/3 cup rolled oats

~ 5 egg whites

~ 1/3 cup of Pumpkin puree (NOT pumpkin pie filling)

~ pumpkin pie spice to taste (I like about a teaspoon)

~ cinnamon to taste

Blend it up and cook like the above instructions.  Top with greek yogurt a drizzle of maple syrup and some chopped walnuts!

So good!  This is also good made as a waffle since the batter is a little more dense because of the pumpkin.

Chocolate Coconut Pancakes

~ 1/3 cup of rolled oats

~ 5 egg whites

~ 1/2 to 1  very ripe banana (depending on size)

~ 1 – 2 tbsp unsweetened cocoa powder

~ stevia to taste (optional) – I usually leave this out if the banana is very ripe it adds enough sweetness

Blend and cook.  Top with coconut butter (I use Artisana Raw Coconut Butter – not the same as coconut oil!), fresh raspberries and a sprinkle of flaked coconut if you like!  If you are feeling wild sprinkle some chocolate chips on there too!

Blueberry Protein Packed Pancakes

~ 6 egg whites

~ 1/2 cup rolled oats

~ 1/2 cup low fat cottage cheese

~ 2 Tbsp coconut flour

~ 1.5 Tbsp blueberries

~ 1/2 tsp vanilla extract

~ 1/2 tsp baking powder

Blend all ingredients and cook.  Top with a little sugar-free syrup and more fresh blueberries.  It is also good with Coconut Butter!

Apple Cinnamon Pancakes

~ 1/3 cup rolled oats

~ 5 egg whites

~ 1 small apple or 1/2 a large apple diced

~ cinnamon to taste (I use about a tbsp…I LOVE cinnamon)

Blend all ingredients and cook. Top the pancakes with more chopped apple, walnuts and Greek yogurt mixed with a little honey.  I like to warm the apple with a little cinnamon in the microwave for about a minute on high first before putting on top of my pancakes!  YUM!

Lets talk toppings!

Some of my favourite toppings are:

  • Natural Nut Butters (all kinds)
  • Sugar Free Syrup or Pure Maple Syrup
  • Fresh Fruit (bananas, berries, apples, etc.)
  • Sprinkle of chopped nuts or coconut flakes
  • Dollop of Greek Yogurt
  • Chia or Hemp seeds
    But my ultimate FAVOURITE topping is….

Coconut-Butter-Bliss_thumb

Coconut Butter!  Icing for pancakes….and good for you to boot!  Just make sure to measure it out before slathering it on your pancakes…you don’t want too much of a good thing!  But seriously once you try this you will be HOOKED!  Soooo…good!

Also the secret to a great pancake is having the right pan or griddle!

griddler

I have a Cuisinart Griddler and love it!  It comes with interchangeable plates for a grill and a griddle.  For the griddle it opens flat and is perfect for cooking the pancakes.  I can fit four at a time on it.  I use this EVERYDAY to prep my pancakes the night before…LOVE IT!

 64dec3185aac11e2bba622000a1fbc9c_7

The griddler in action! I find the consistent heat from a griddle makes for a great pancake!

So these are some of my fav recipes, but feel free to make them your own!  You can add protein powder if you want and all kinds of fruit or nuts to the batter.  Just be sure to make the it thick enough.  If it is too thin it will be too delicate and not cook up or flip properly.  So experiment until you find the right wet to dry ratio of ingredients you like.  Play around with the toppings too and create a new tasty combination and if you do please share!

signature

Related Posts Plugin for WordPress, Blogger...

{ 5 comments… read them below or add one }

Leave a Comment

Previous post:

Next post: