Healthy Pancake Day – high protein and low carb recipes

pancake day

I have to admit I’m a sucker for pancakes, especially with a little drizzle of proper maple syrup or organic lemon juice. But those carb-heavy recipes can often be tricky to fit into a healthy or fitness-focused diet. So imagine how happy I was to find great protein pancake recipes online! Bring it on, Tuesday.

Protein is a must if you’re trying to lose weight, as it keeps you full and offers sustained energy. In conjunction with strength training it also helps build lean muscle which is essential for health and a toned physique. What’s not to love? It’s easy to fit into your diet with delicious and easy recipes such as these – there’s also a vegan recipe.

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Almond Protein Pancakes with Banana Cream Sauce

Vegetarian
Makes 12 pancakes (4 servings)
30 grams of protein and 39g carbs per serving, 378 calories
Cooking time 15-20mins

You need:
1 egg
1 cup/135g vanilla soy milk or almond milk
3oz protein powder (this tasty vegan brown rice protein works well)
1/2 tsp almond extract
1 tbsp baking powder
1/4 tsp salt
3/4 cup/102g wholewheat flour
1 tbsp of a healthy oil – rapeseed, flax oil or coconut oil works well
1 tbsp maple syrup
1/2 cup/50g almonds

For the sauce and topping:
1 banana
6oz/170g vanilla greek yogurt
reserve half of the almonds

Method:
1. In a bowl, mix the whole wheat flour, protein powder, baking powder, salt, egg, maple syrup, and almond extract.
2. Stir in the soy milk and oil. Mix in half of the sliced almonds.
3. Place your pan on medium heat. Add a little bit of oil to the pan, pour batter into circles.
4. Once the pancakes begin to bubble, flip them, and cook for another minute or so on the other side until golden brown.
5. To make the cream sauce, mash the banana in a small bowl and stir in the Greek yogurt.
6. Serve three pancakes with a healthy scoop of the banana cream sauce, and sprinkle with sliced almonds.
(Original recipe via Popsugar Fitness)

Apple Cinnamon Protein Pancakes

Vegetarian
42g grams of protein* & 42g carbs per serving, 360 calories
*Depending on the type of protein used

You need:
1/3 cup/30g oats
1/3 cup/90g egg whites
1/2 an apple – grated or chopped
1 scoop protein powder (plain or vanilla works well)
1/4 tsp cinnamon
1/4 tsp vanilla extract

Method:
1. In a bowl, mix together oats, egg whites, protein powder, cinnamon, and vanilla extract.
2. Fold in the chopped or grated apple pieces.
3. Pour half of the mixture on a pan or griddle sprayed with oil over medium heat.
4. Flip until they become golden brown on both sides.
5. Top with extra apple slices and syrup, or a natural nut butter.
Recipe via Mybestbadi

High protein, low carb peanut butter pancakes

33.5g of protein* and 8g carbs per serving, 322 calories
*Depending on the type of protein used

Mix half a scoop of vanilla protein powder, 3 egg whites, 1-2 tablespoons of natural peanut butter (or another nut butter of your choice) and ¼ cup/60ml of unsweetened almond milk. Combine everything in a blender until a thick batter is formed. Pour it into a pre-greased pan and cook on both sides. You can also use plain protein powder (or another flavour – experiment!) and add some vanilla extract.

Super fluffy vegan protein pancakes

Total time 15mins
Makes 6

1 cup/130g all-purpose flour
1/4 cup/35g brown rice protein powder
1 tbsp baking powder
1/2 tsp salt
2 tbsp maple syrup
1.5 cups/375ml water

Method:
1. Mix the dry ingredients together in a bowl.
2. Add the maple syrup, then slowly add the water, stirring until just mixed. It should be a little lumpy.
3. Cook in a hot non-stick pan until bubbles appear in the centre of each pancake. Flip and cook for a few more minutes.

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