nutrient dense, gluten free, dairy free, high protein, paleo-ish \
These Protein Pancakes are very close in taste and texture to "real" pancakes, but with no added sugar and a nice hit of quality protein. I've also included some banana for "moisture" and a good dose of heart- and muscle-loving potassium. Buckwheat provides fibre and an array of minerals. Lastly, the egg in this recipe supplies a ton of nutrients in the yolk and yet more protein to bring the total protein up to 38g per serve! If you have these for breakfast, you'll be set up for a stellar day 🙂 And if you eat them for dinner (a.k.a. "brinner") like my housemate did, I won't tell anyone.
My view on protein powder is pragmatic, much like the rest of my views - if you have trouble getting enough protein, or you have some fat loss/body composition goals, then there is nothing wrong with using a powder with basic ingredients in it as long as it is not overused in place of wholefood protein sources like meat, fish, legumes etc. I also look for protein powder with no unnecessary ingredients and I prefer sunflower lecithin over soy. Here in Australia, Coles Supermarkets and Bulk Nutrients sell high quality protein powders.
I also think that protein powders should always be combined with a range of wholefoods in any recipe - so I don't recommend using just protein powder, water and chocolate in a smoothie for example. I'd also add in a banana or some berries as these foods contain phytonutrients and potassium which you will not get from protein powder alone.
For baking, or in these Protein Pancakes, protein powder is combined with fruits and gluten-free flours for example. This also goes a long way making the recipe enjoyable.
The macros here are for WPI and don't include any topping, so keep that in mind. I love to just defrost some frozen berries and the juice is great in place of a sugary syrup, though a dash of maple never goes astray, right?
Serving suggestions: coconut yoghurt (or dairy if tolerated), berries, maple syrup, caramelised bananas.
You can also make a big batch of the dry ingredients (say 10 serves' worth) and then make some Protein Pancakes whenever you fancy.
Fluffy Protein Pancakes
- 60 g 2/3 cup whey protein isolate
- 50 g 1/3 cup buckwheat flour
- 1 large banana peeled
- 2 large or extra large eggs
- 150 mL water
- 2 teaspoons vanilla essence
- Pinch of salt
- 1 1/2 teaspoons baking powder
- Preheat frypan over medium heat
- Blend all ingredients together thoroughly.
- Spray some oil in the frypan.
- Use 1/3 cup of batter for each pancake. Pour very quickly in to the middle of the pan and the batter will spread on its own.
- After 2 or so minutes, flip carefully with an egg lifter. Cook for only one minute on the second side and remove to a plate when done. Cover with foil to keep warm.
- Repeat Steps 4 and 5 for the remaining batter. Serve immediately.
- These pancakes may be made in advance and stored in the fridge but they are best when eaten fresh. To reheat, sprinkle with some water on each side before heating in the microwave.
- Equipment: Stick blender, food processor or blender; frypan; measuring scales, measuring cups, egg lifter
- Please don't substitute the whey protein with a plant-based protein powder - the texture is completely different so it won't work! If you're after a vegan protein pancake, there are plenty of great recipes online.