Healthy Pancake Recipes!

May 3, 2017 5:27 pm Written by

Pancakes SEEM like an indulgence – and most are. But these protein pancakes (including a second recipe for those who are sensitive to lactose!) will help you rise and shine every day of the week – without the weighed-down feeling of traditional pancakes. There’s no butter, no wheat and no added sugar! Note: not all protein powder is gluten free – be sure to read labels if you have an allergy or are avoiding gluten

Why protein? Whether you’re looking to burn fat or build muscle, protein supplementing can help you see faster results because protein assists with fat loss and muscle building, repair, and maintenance.

Enjoy!

Protein Pancakes 

Ingredients (single serving):

  • 1/2 cup rolled oats (or 1/3 cup oat flour)
  • 3/4 scoop DotFit Whey Smooth vanilla protein powder
  • 1/4 cup almond milk
  • 1/4 cup cottage cheese
  • 1 tbsp ground flaxseed + 3 tbsp water (this is the egg substitute)
  • 3/4 – 1 tsp ground cinnamon (optional, but recommended!)
  • Optional: 1/4 cup blueberries

Directions:

  1. Heat large frying pan or cast iron skillet (if you have a flat grilling surface, that’s even better!) over medium-low heat, spraying with non-stick cooking spray (or use butter/coconut oil to grease pan if you prefer – I like a slice of butter).
  2. In a small bowl (glass measuring cup works well) whisk together flax seed and water until viscous.
  3. Combine all ingredients in a food processor.
  4. Pour batter onto heated surface, into about 6 inch-sized pancakes (will be 3 pancakes if using a pan). Let cook for about 3-4 minutes until edges are dry and pancake is “set”. The flaxseed and water egg substitute causes it to take a little longer to cook, so just make sure it is set before flipping. Flip and cook the other side for another 3-4 minutes.

*Tip: I like to bake the whole thing in a pie dish and have one big pancake! It bakes for about 15 minutes at 375, so this allows you to get ready for work, do the dishes, etc. while it bakes.

Nutrition

Total Calories: 381
Protein: 33g
Carbs: 38g
Fat: 13g

Lactose-Free Protein Pancakes (for those sensitive to lactose)

Ingredients:

  • 1/3 cup oat flour
  • 3/4 scoop DotFit Lean MR (lactose-free) vanilla protein powder
  • 1 tbsp ground flaxseed + 3 tbsp cold water
  • 1/3 cup + 1 tbsp canned light coconut milk
  • 1/4 tsp sea salt
  • 3/4 – 1 tsp ground cinnamon (optional, but recommended!)
  • Stevia to taste, about 3 drops (I like SweetLeaf’s liquid stevia)
  • Optional: 1/4 cup blueberries

Directions:

  1. Heat large frying pan or cast iron skillet (if you have a flat grilling surface, that’s even better!) over medium-low heat, spraying with non-stick cooking spray (or use butter/coconut oil to grease pan if you prefer).
  2. In a large bowl, combine oat flour, protein powder, salt and cinnamon (if using).
  3. In a small bowl (glass measuring cup works well) whisk together flaxseed and water until viscous.
  4. Add flaxseed mixture, coconut milk, and stevia to dry ingredients and whisk well until thoroughly combined.
  5. Pour batter onto heated surface, into about 6 inch-sized pancakes. Let cook for about 3-4 minutes until edges are dry and pancake has “set.” Flip and cook the other side for another 3-4 minutes.
Nutrition

Calories: 404
Protein: 30.5g
Carbs: 40g
Fat: 16g

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