Protein pancakes are highly appreciated primarily by fans of healthy eating and athletes, both professional and amateur. It is important for them that the food is rich in proteins, micro- and macroelements, vitamins, but not saturated with carbohydrates or fats. Protein is not deposited on the sides and thighs in unsightly folds, but it will definitely help build muscle mass. In addition, the dish turns out very tasty, and if you add additional ingredients, for example, berries, it will be difficult to tear yourself away.
Oatmeal pancakes with blueberries and bananas
Oatmeal pancake recipe.
calorie content, chemical composition and nutritional value The main ingredients of the recipe are:
- Egg white (3 pcs.);
- Protein (1 scoop);
- Baking powder (2 teaspoons);
- Half a cup of blueberries;
- Half a banana;
- 0.5 cups oatmeal.
Make flour from oatmeal using a blender. After this, add baking powder, egg whites and half a banana, also mixing them with a blender. Add blueberries to the resulting mass and beat with a fork. Pancakes must be fried over medium heat, covering them with a lid during frying. Finally, add honey to taste.
These delicious desserts are quite easy to prepare, and they will help diversify your diet.
Protein pancakes will be especially appreciated by fans of sports nutrition.
After all, it is important for them that the food is sufficiently rich in protein and other nutrients that the body uses during training. Don’t forget that protein is especially important for gaining muscle mass.
And although the recipe for pancakes is very simple, they turn out simply awesome. Try it yourself!
PP pancakes made from whole grain flour. PP pancakes: simple recipes and filling options
Recipe for cottage cheese casserole without sugar. Calorie, chemical composition and nutritional value
Many people believe that proper nutrition and baking are two incompatible things. This is wrong! It is not at all necessary to give up flour dishes; the main thing is their composition and method of preparation. For example, PP pancakes made from whole grain flour based on low-fat dairy products, baked in a non-stick frying pan without excess oil, will not only not harm your figure, but will also not be inferior in taste to grandma’s pancakes, which we all loved so much in childhood. Treat yourself and your loved ones with delicious diet pancakes using our recipes.
Classic recipe
Pancakes made from durum wheat flour taste most like classic pancakes. These pancakes are filling and relieve hunger for a long time, preventing weight gain.
- Durum wheat flour - 0.5 tbsp.
- Low fat milk - 1 tbsp.
- Salt, sugar - to taste.
If desired, you can add cinnamon, nutmeg or a little vanillin to the dough to give simple pancakes an unusual taste.
Dissolve sugar and salt in warm milk, add flour and mix well until smooth. Heat a non-stick frying pan. Bake on both sides until golden brown.
Dietary PP pancakes with kefir
Kefir is a popular base for dough when baking at home. Pancakes made with kefir turn out tender and tasty.
- Low fat kefir - 1 tbsp.
- Chicken egg - 1 pc.
- Whole wheat flour - 4 tbsp. l. (you can take any and even replace part of the flour with ground bran)
Thoroughly beat kefir and egg until smooth, then add flour, a pinch of soda and a little salt. Fry in a non-stick frying pan on both sides until golden brown.
Protein pancakes without flour
You can even eat these pancakes for dinner.
- Protein or skim milk powder - 3 tbsp. l.
- Low fat milk – 200 ml.
- Chicken egg – 1 pc.
- Ground oat bran or flakes - 30 g.
- Soda - 1/4 tsp.
- Salt - to taste.
Combine dry ingredients and egg in a mixing bowl and beat well. Next, add milk in small portions and stir until smooth. Bake pancakes over medium heat in a non-stick frying pan. To prevent burning, you can grease the pan with a drop of oil at the very beginning using a silicone brush.
Banana PP pancakes
Thanks to banana, these pancakes are not only sweet, but also very flavorful.
- Oatmeal – 150 gr.
- Banana – 1 pc.
- Low fat milk – 400 ml.
- Honey – 1 tsp.
- Chicken egg – 1 pc.
- Soda - 0.5 tsp.
- Salt - to taste.
Peel the banana and cut into small slices. Place banana, flour, milk, egg, honey, salt in a deep bowl and beat well. Then extinguish the soda, add it to the dough and mix everything again. Fry in a non-stick frying pan on both sides until golden brown.
Chocolate PP pancakes
A real chocolate dessert with minimal calories.
- Flour - 80 g (you can mix whole grain and any “healthy” flour in equal proportions - rice, corn, buckwheat, etc.)
- Low fat milk - 200 ml.
- Cocoa powder - 10 g.
- Chicken egg – 1 pc.
- Vegetable oil - 1 tsp.
Lightly beat the egg with butter, add milk, mix well, add flour, cocoa and mix everything thoroughly until smooth. If desired, you can add a little honey or sugar. Bake pancakes over medium heat in a non-stick frying pan. To prevent burning, you can grease the pan with a drop of oil at the very beginning using a silicone brush.
What could be better than pancakes? Only spring rolls!
We offer you several tasty and low-calorie options for pancake fillings:
- Low-fat soft cottage cheese or cheese. You can add herbs and salt, or berries and honey to it - according to your taste.
- Natural yogurt with berries or fruits.
- Fruit puree. An ideal jam substitute. It is easy to make at home or buy ready-made. Baby puree is suitable, as it does not contain sugar or harmful additives.
- Vegetables. Stewed vegetables are the filling for low-calorie pancakes that will make them a complete meal. It is ideal to use mushrooms and green beans.
- Chicken fillet or turkey. If you are preparing pancakes for lunch or dinner, you can add lean meat as a filling.
- Fish. A pancake with lightly salted salmon, low-fat cheese and herbs is very tasty!
- Honey and dried fruits. If you are baking diet pancakes without sweeteners, then honey and dried fruits are good fillings.
How to make delicious protein pancakes: recipe
To make cottage cheese pancakes, it is best to use strawberry protein, but if this is not available, you can use oatmeal or cocoa powder. In the latter case, you will get chocolate pancakes.
You can make protein pancakes more tasty and aromatic by adding cocoa powder to the dough during cooking.
You can prepare pancakes following step-by-step instructions:
- Pour cottage cheese, ground bran and protein into a large bowl, add an egg. All this is thoroughly mixed;
- Add salt and sugar to the resulting mass. The entire consistency must be left until it swells;
- At this time, in a separate bowl with a mixer, beat the egg whites with salt until foam forms. Pour into the first container of the general dough and mix with gentle movements;
- Grease a frying pan with a small amount of sunflower oil and place on the fire to heat up;
- Form small balls from the resulting curd dough, after wetting your hands in water. The dough can also be spooned out;
- Fry the pancakes until golden brown over medium heat, remove with a spatula and place on a plate.
It is best to serve pancakes on separate plates, since everyone can choose what to top their dessert with. It could be sour cream, powdered sugar or berries.
Pancakes with cocoa and chocolate chips
Fried meat recipe. Calorie, chemical composition and nutritional value
Here's Steph Elswood's recipe for delicious cocoa and chocolate chip pancakes. What you need for Maslenitsa! Plus, these pancakes would be a great treat for vegans.
You probably already have all the ingredients you need to make this delicious treat at home. An excellent natural source of fibre, protein and minerals is Myprotein Organic Cocoa Powder. It will give pancakes a simply amazing taste!
Servings: 2
Ingredients
- 1 ripe banana
- 2 tsp. vegetable oil
- 150 ml oat milk
- 120 g flour
- ¼ tsp. salt
- ½ tsp. baking powder
- 60 g chocolate chips
- 1 scoop organic cocoa powder
- Filling as desired:
- sugar free syrup
- fresh berries
- yogurt
Cooking method
- Mash the banana in a bowl until you get a smooth puree.
- Add vegetable oil and oat milk. Sift the flour with salt and baking powder, add to the mixture and stir until a homogeneous dough is obtained.
- Sprinkle in the chocolate chips, then add a scoop of organic cocoa. Mix thoroughly.
- Pour a ladle of batter into a hot frying pan and cook the pancake for about two minutes. Then flip and cook on the other side. Repeat until you run out of dough.
- Place berries on top of a stack of pancakes, top with a dollop of coconut yoghurt and generously drizzle with sugar-free syrup.
Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.
Translation: Farida Seidova
Preparing protein pancakes:
Step 1: prepare the dough with protein
In a deep bowl, mix all the ingredients together. That is, pour in the protein, break the eggs into it, stir, and then pour in the milk in a thin stream, without ceasing to stir. At the end, thoroughly mix the mass with a mixer or a regular whisk, bringing it to a homogeneous state without lumps. Then do what is most convenient for you. You can leave the batter in the bowl and pour it into the pan using a ladle, but for convenience, I suggest pouring the batter into a plastic jar with a small opening. And in order to avoid spilling the protein pancake batter all over the kitchen during pouring, use a special funnel.
Step 2: Fry Protein Pancakes
Heat a frying pan on the stove by pouring a very small amount of vegetable oil into it. Now that the frying pan is hot, pour in the prepared mixture in a thin stream, distributing it evenly over the bottom of the dish. Fry protein pancakes over medium heat. When the dough has set and the bottom side of the product is covered with a blush, turn the pancake over, first prying it off with a thick spatula. Once the first one is ready, transfer it to a flat dish and continue. Cook until the mixture of eggs, protein and milk is gone.
Step 3: Serve Protein Pancakes
Serve the finished protein pancakes hot. Supplement them with cottage cheese, bananas or nut butter if desired. All kinds of juices are great as a drink. I hope you will appreciate such a nutritious breakfast, and be sure to take note of this recipe. Bon appetit!
Protein pancakes can also be prepared without using oil. For this you will need a non-stick frying pan. But be careful when turning over, as the products may crumble. You only need to turn the pancake until it has set well and is cooked on one side.
The taste of pancakes prepared according to this recipe largely depends on the protein you use.
Protein pancakes can also be prepared from oatmeal or wheat flour, and also with the addition of bananas, blueberries or rolled oats.
Most people associate pancakes with an exorbitant amount of carbohydrates and fats. However, in recent years, attitudes towards proper nutrition have changed, and new recipes for familiar foods from unusual ingredients have begun to appear. The result was a recipe for protein pancakes: unusually tender and tasty, with a high protein content.
Such a healthy breakfast will appeal even to those who are currently drying out, because by excluding flour (even whole grain) from the recipe, we got a completely new nutritious dish that promotes muscle growth without gaining excess fat.
Protein pancakes without flour
They will become your frequent guest on the table, because it’s hard to imagine a full breakfast without them. You can use this dish both as breakfast and as a delicious dessert when gaining weight.
Any protein pancakes
They are prepared very quickly and, basically, only for one time. This means that such pancakes are not intended for long-term storage, because they lose their taste over time. Therefore, it is better to prepare a fresh portion of your favorite treat every morning.
Easy Protein Pancakes
You will need:
- a quarter cup of low-fat cottage cheese
- a quarter cup of oatmeal
- half stingy protein
- half a cup of whites (three to four pieces from large eggs)
Mix all ingredients in a bowl until smooth. Heat the frying pan thoroughly and bake small protein pancakes without flour in a dry, ungreased frying pan until golden brown on both sides. These pancakes go great with peanut butter and almonds.
Two ingredient pancakes
You will need:
- one egg
- two squirrels
- one or two bananas
This one involves first mixing the egg and whites until smooth, and then adding the sliced banana. Mash the banana thoroughly with a fork until you obtain a mixture with a consistency reminiscent of liquid sour cream.
Pour the future protein pancakes into a dry frying pan about six centimeters in diameter and fry for about half a minute on each side. Pancakes are combined with chocolate and fruit toppings without sugar.
5 delicious protein pancake recipes
A healthy breakfast is one of the conditions for achieving your fitness goals. At the same time, I really want the food to be not only healthy, but also tasty. Today, protein-based pancakes are exactly what you need for muscle growth. We bring to your attention 5 recipes for delicious protein pancakes that can satisfy the requirements and tastes of any person.
Basic ingredients and equipment: available to everyone
Many athletes or simply fans of a healthy lifestyle often complain that their diet is monotonous and boring. You get tired of constantly consuming the same cereals, salads, vegetables and soups. In fact, this is not because sports nutrition during cutting should be meager, but from an incorrect approach to diet and nutrition in general.
Delicious, healthy, nutritious dry protein pancakes will appeal to everyone. They are prepared very quickly, so they will not take much time from a modern, fully busy person. This dish has very little fat and a high protein content.
Basic composition and utensils
Such pancakes will not cost much, because all the ingredients can be purchased at the nearest supermarket, and the necessary utensils can be found in the kitchen of even the most inveterate bachelor. The main component of such pancakes is oatmeal, which replaces flour. However, some recipes contain some amount of it.
Moreover, it does not have to be wheat. You can use oatmeal, buckwheat, rice and other options. The second most important thing is the protein powder itself, which can be replaced with natural ingredients: milk, eggs, kefir.
Many athletes do not have time to tinker with the test or run to the shops for all sorts of ingredients. Now in sports nutrition stores you can buy a special protein mixture for pancakes, Myprotein, or any other, which you just need to dilute with water and fry. All that remains is to find out what utensils and utensils will be needed. A deep container, for example, can be made of plastic, porcelain or enameled metal.
- Whisk for mixing.
- Turning spatula.
- Blender, preferably submersible.
- Pan.
It is best to fry this dish in Ghee, coconut or sunflower oil.
Simple tips
- The batter should be mixed until it is completely smooth with no lumps, especially if it contains protein powder or flour. It should have the consistency of not thick, store-bought sour cream.
- It is permissible to add additional ingredients to the dough: pieces of fruits, vegetables, berries, cottage cheese, etc.
- You can pour pancakes into the pan only when it is completely warm.
- Pancakes are fried on both sides until they acquire a slightly golden hue.
- You can serve the dish with honey, the same berries, low-fat cream, sour cream.
It is important to choose a good protein:
What are the benefits of flourless protein pancakes?
Regular pancakes contain a lot of carbohydrates. As for protein pancakes, they are quite nutritious and promote significant muscle growth. In this case, you will not gain weight. The dish contains useful microelements:
- vitamins A and B;
- beta carotene;
- phosphorus;
- calcium;
- iron;
- iodine;
- linoleic acid.
The energy value of the product is 191.8 kcal.
Protein pancakes go well with fresh berries or fruits. They are best eaten immediately after preparation, especially for breakfast. If you store protein powder pancakes in the refrigerator, they will lose their flavor.
We have collected interesting recipes for protein pancakes. Be sure to try it and find yours!
Banana Protein Pancakes Recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of Banana Protein Pancakes.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 194.3 kcal | 1684 kcal | 11.5% | 5.9% | 867 g |
| Squirrels | 9.5 g | 76 g | 12.5% | 6.4% | 800 g |
| Fats | 8.5 g | 56 g | 15.2% | 7.8% | 659 g |
| Carbohydrates | 19.9 g | 219 g | 9.1% | 4.7% | 1101 g |
| Organic acids | 0.1 g | ~ | |||
| Alimentary fiber | 1.5 g | 20 g | 7.5% | 3.9% | 1333 g |
| Water | 58 g | 2273 g | 2.6% | 1.3% | 3919 g |
| Ash | 0.915 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 51.3 mcg | 900 mcg | 5.7% | 2.9% | 1754 g |
| Retinol | 0.037 mg | ~ | |||
| beta carotene | 0.075 mg | 5 mg | 1.5% | 0.8% | 6667 g |
| Vitamin B1, thiamine | 0.085 mg | 1.5 mg | 5.7% | 2.9% | 1765 g |
| Vitamin B2, riboflavin | 0.19 mg | 1.8 mg | 10.6% | 5.5% | 947 g |
| Vitamin B4, choline | 47.32 mg | 500 mg | 9.5% | 4.9% | 1057 g |
| Vitamin B5, pantothenic | 0.455 mg | 5 mg | 9.1% | 4.7% | 1099 g |
| Vitamin B6, pyridoxine | 0.264 mg | 2 mg | 13.2% | 6.8% | 758 g |
| Vitamin B9, folates | 8.666 mcg | 400 mcg | 2.2% | 1.1% | 4616 g |
| Vitamin B12, cobalamin | 0.204 mcg | 3 mcg | 6.8% | 3.5% | 1471 g |
| Vitamin C, ascorbic acid | 3.58 mg | 90 mg | 4% | 2.1% | 2514 g |
| Vitamin D, calciferol | 0.283 mcg | 10 mcg | 2.8% | 1.4% | 3534 g |
| Vitamin E, alpha tocopherol, TE | 2.653 mg | 15 mg | 17.7% | 9.1% | 565 g |
| Vitamin H, biotin | 4.075 mcg | 50 mcg | 8.2% | 4.2% | 1227 g |
| Vitamin K, phylloquinone | 0.3 mcg | 120 mcg | 0.3% | 0.2% | 40000 g |
| Vitamin RR, NE | 2.3596 mg | 20 mg | 11.8% | 6.1% | 848 g |
| Niacin | 0.63 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 274.19 mg | 2500 mg | 11% | 5.7% | 912 g |
| Calcium, Ca | 55.11 mg | 1000 mg | 5.5% | 2.8% | 1815 |
| Magnesium, Mg | 39.37 mg | 400 mg | 9.8% | 5% | 1016 g |
| Sodium, Na | 84.33 mg | 1300 mg | 6.5% | 3.3% | 1542 g |
| Sera, S | 45.85 mg | 1000 mg | 4.6% | 2.4% | 2181 g |
| Phosphorus, P | 111.7 mg | 800 mg | 14% | 7.2% | 716 g |
| Chlorine, Cl | 69.56 mg | 2300 mg | 3% | 1.5% | 3306 g |
| Microelements | |||||
| Aluminium, Al | 16.9 mcg | ~ | |||
| Iron, Fe | 1.169 mg | 18 mg | 6.5% | 3.3% | 1540 g |
| Yod, I | 6.01 mcg | 150 mcg | 4% | 2.1% | 2496 g |
| Cobalt, Co | 1.558 mcg | 10 mcg | 15.6% | 8% | 642 g |
| Manganese, Mn | 0.1693 mg | 2 mg | 8.5% | 4.4% | 1181 g |
| Copper, Cu | 18.2 mcg | 1000 mcg | 1.8% | 0.9% | 5495 g |
| Molybdenum, Mo | 2.728 mcg | 70 mcg | 3.9% | 2% | 2566 g |
| Tin, Sn | 4.38 mcg | ~ | |||
| Selenium, Se | 5.113 mcg | 55 mcg | 9.3% | 4.8% | 1076 g |
| Strontium, Sr | 5.73 mcg | ~ | |||
| Fluorine, F | 14.73 mcg | 4000 mcg | 0.4% | 0.2% | 27155 g |
| Chromium, Cr | 1.4 mcg | 50 mcg | 2.8% | 1.4% | 3571 g |
| Zinc, Zn | 0.3781 mg | 12 mg | 3.2% | 1.6% | 3174 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 10.662 g | ~ | |||
| Mono- and disaccharides (sugars) | 9.7 g | ~ | |||
| Galactose | 0.005 g | ~ | |||
| Glucose (dextrose) | 0.007 g | ~ | |||
| Lactose | 1.619 g | ~ | |||
| Essential amino acids | 0.467 g | ~ | |||
| Arginine* | 0.186 g | ~ | |||
| Valin | 0.216 g | ~ | |||
| Histidine* | 0.091 g | ~ | |||
| Isoleucine | 0.186 g | ~ | |||
| Leucine | 0.299 g | ~ | |||
| Lysine | 0.251 g | ~ | |||
| Methionine | 0.111 g | ~ | |||
| Methionine + Cysteine | 0.142 g | ~ | |||
| Threonine | 0.163 g | ~ | |||
| Tryptophan | 0.054 g | ~ | |||
| Phenylalanine | 0.191 g | ~ | |||
| Phenylalanine+Tyrosine | 0.221 g | ~ | |||
| Nonessential amino acids | 0.593 g | ~ | |||
| Alanin | 0.173 g | ~ | |||
| Aspartic acid | 0.302 g | ~ | |||
| Glycine | 0.097 g | ~ | |||
| Glutamic acid | 0.505 g | ~ | |||
| Proline | 0.174 g | ~ | |||
| Serin | 0.235 g | ~ | |||
| Tyrosine | 0.152 g | ~ | |||
| Cysteine | 0.066 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 72.3 mg | max 300 mg | |||
| beta sitosterol | 9.767 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.4 g | max 18.7 g | |||
| 4:0 Oil | 0.037 g | ~ | |||
| 6:0 Kapronovaya | 0.027 g | ~ | |||
| 8:0 Caprylic | 0.013 g | ~ | |||
| 10:0 Kaprinovaya | 0.03 g | ~ | |||
| 12:0 Lauric | 0.034 g | ~ | |||
| 14:0 Miristinovaya | 0.177 g | ~ | |||
| 15:0 Pentadecane | 0.001 g | ~ | |||
| 16:0 Palmitinaya | 0.767 g | ~ | |||
| 17:0 Margarine | 0.01 g | ~ | |||
| 18:0 Stearic | 0.425 g | ~ | |||
| 20:0 Arakhinovaya | 0.032 g | ~ | |||
| 22:0 Begenovaya | 0.034 g | ~ | |||
| Monounsaturated fatty acids | 1.763 g | min 16.8 g | 10.5% | 5.4% | |
| 14:1 Myristoleic | 0.017 g | ~ | |||
| 16:1 Palmitoleic | 0.078 g | ~ | |||
| 17:1 Heptadecene | 0.001 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.915 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated fatty acids | 3.073 g | from 11.2 to 20.6 g | 27.4% | 14.1% | |
| 18:2 Linolevaya | 3.084 g | ~ | |||
| 18:3 Linolenic | 0.017 g | ~ | |||
| 20:4 Arachidonic | 0.042 g | ~ | |||
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 1.1% |
The energy value of Banana Protein Pancakes is 194.3 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Protein pancakes
Another simple recipe with protein is pancakes, which can be completely different: with milk or kefir, chocolate, oatmeal or banana, pumpkin or blueberry, etc. Their main advantage is quick preparation.
For this protein pancake recipe you will need:
- sweetener – 1 tsp;
- maple syrup without sugar - 2 tbsp. l.;
- egg white – 3 pcs.;
- vanilla ice cream flavored protein – 25 g;
- almond oil – 1 tbsp. l.;
- water – 1/4 cup.
- Mix all ingredients except protein and syrup.
- Add protein, beat everything until smooth.
- Fry in a small amount of vegetable oil on both sides until golden brown.
- When serving, drizzle with maple syrup.
What are protein pancakes?
American protein pancakes can be used as a filling and energetic snack, both before exercise and for muscle recovery after training and replenishing the body's energy reserves. Their main ingredient is protein - whey, egg, casein. They replaced the flour present in all recipes for pancakes and pancakes. Protein pancakes, including those intended for weight loss, contain:
- Greek yogurt or low-fat kefir;
- nuts;
- almond oil;
- berries;
- seeds
Below we present 4 successful recipes for protein pancakes using common ingredients that are found in any kitchen. You can easily cook them yourself. Whey protein pancakes will make your weight loss simple and enjoyable. One or two pancakes will be enough to fully recover after a workout.
Protein pancakes are in high demand in the sports environment. We've rounded up 3 popular recipes for these American whey protein pancakes, plus one recipe for vegan, egg-free pancakes.
Recipe 2: Fitness Protein Pancakes
- milk 1%,
- whole grain flour,
- chicken egg,
- water,
- Whey Protein,
- butter 72%,
- wheat flour,
- table salt,
- stevia (powder)
The recipe makes 16 pancakes. One serving is 2 pancakes. You can adjust the quantity of products at your discretion.
Fitness pancakes with added protein are delicious and low in calories. We take skim milk. The base of the pancakes is whole grain flour, rich in fiber. Instead of sugar - a natural substitute - stevia, one measuring spoon. For protein enrichment - whey protein for sports nutrition. Those who wish can experiment - for example, adding soy flour or other types of protein powders.
Cooking sequence:
1. Melt the butter in the microwave or on the stove. 2. Heat the milk slightly - it should be warm, but not hot. 3. Beat the eggs until light foam.
4. Mix whole grain and white flour, add protein and stevia to the mixture.
6. Mix beaten eggs with milk and dry mixture, mix gently.
7. Pour in melted butter. Leave the dough to infuse for 20-30 minutes at room temperature.
8. Before baking, pour 120 ml of boiling water into the dough.
9. Bake in a non-stick or pancake pan - for the first time, you can grease it with a thin layer of vegetable oil, or spray it with oil spray.
The pancakes turn out thin, appetizing, and rosy. They store well in the refrigerator and are an excellent base for a wide variety of fillings.
For example, a hearty and healthy filling - pieces of baked chicken breast with lettuce, boiled egg, finely chopped cucumber and green onions, mixed with natural yogurt sauce with salt and spices.
Dietary pancakes with milk. Lush pancakes with sour milk
You can make pancakes using sour milk. Therefore, if a carton of milk stagnates in the refrigerator, do not rush to throw it away. The dough on this basis bakes perfectly, especially if you use a thick cast-iron frying pan.
When kneading, make sure that the dough is neither too thick nor too thin. The ideal consistency is thick sour cream. You shouldn’t overdo it with flour and soda either.
You will need:
- sour milk - two glasses or 500 ml;
- flour - two glasses;
- eggs - two pieces;
- sugar - two large heaped spoons;
- salt;
- soda - ½ teaspoon (can be replaced with baking powder - one spoon).
Preparation:
- Break the eggs into a bowl and add sugar to them. Beat with a fork.
- Now pour in the sour milk, add salt, and add soda (baking powder).
- Now add flour and knead the dough so that it resembles good homemade sour cream (in thickness). Make sure there are no lumps.
Fry the pancakes in a preheated frying pan until golden brown. Spread the dough with a spoon: one spoon - one portion. The dough rises perfectly.
The consistency of the dough is influenced by the thickness of the sour milk. If it is liquid, then you need to increase the amount of flour. If it is too thick, then reduce its volume.
You can serve the dish with condensed milk, jam, sour cream or delicious fruit jam.
Protein and Rice Flour Pancakes
- In a saucepan or bowl, beat 200 gr. kefir and two eggs.
- Add 140 gr. dry protein mixture with rice flour.
- Stir. The main thing is that there are no lumps.
- The resulting dough must be left for twenty minutes or half an hour so that the rice flour swells.
- Place the dough on the frying pan. It should first be heated and lubricated with oil.
- Fry covered for no more than two or three minutes on each side.
As soon as an appetizing golden crust has formed, the pancakes can be placed on a plate. Serve with sour cream, jam or natural honey.
Protein cookies
In addition to wheat flour and sugar, store-bought cookies contain many other ingredients, and not all of them are healthy for humans. These are palm oil and other fats, flour improvers, emulsifiers, dyes, flavors and other components that do not add any benefit to the product. And, of course, a lot of sugar.
From store-bought cookies, you should choose biscuits. They contain a minimal amount of additives and are also low in calories. But it’s best to prepare the delicacy yourself.
This protein cookie recipe requires the following ingredients:
- whey protein – 50 g;
- flour – 2 tbsp. l.;
- oat bran – 1 tbsp. l.;
- chicken egg – 2 pcs.;
- boiling water – 1 tbsp. l.;
- quail egg – 4 pcs.;
- sugar substitute – 5-7 tablets;
- low-fat cottage cheese 0% – 400 g.
We advise you to study: “All about whey protein supplement.”
Cooking method:
- Pour boiling water over the sugar substitute.
- Add all the eggs, beat them.
- Stir in the cottage cheese, beat the whole mass again until smooth.
- Add flour, bran and protein, mix.
- Form cookies approximately 5 mm thick.
- Place on a baking sheet lined with parchment.
- Place in the oven for half an hour, bake at 180°C.
If desired, you can add other ingredients to the protein cookies, such as dried fruits, seeds or chopped nuts.
Protein pancakes: a healthy breakfast without flour
Most people associate pancakes with a lot of calories. But recently, attitudes towards proper nutrition have begun to change, and accordingly, recipes that consist of unusual ingredients have begun to appear on the table. As a result of the search for healthy recipes, protein pancakes appeared, which are distinguished by their excellent taste and high protein content. Even those who are at the drying stage will enjoy this healthy breakfast, since the recipe completely eliminates flour. At the same time, the dish remains nutritious, and in addition, it promotes muscle growth without increasing weight.
Gone are the days when cooked pancakes meant a huge dose of carbs under the guise of multiple layers of bread. Now the waterfall of syrup (without sugar) covering the pancakes only means that you can build muscle by eating a tasty product.
Protein pancakes can become a frequent guest on the table, because they mean a complete breakfast or dessert.
Any protein pancakes are very quick to prepare, and it is not recommended to store them in the refrigerator, as they lose their taste over time. The healthiest thing to do is to prepare them every morning.
Cottage cheese and protein pancakes: recipe
It’s no secret that in order to keep your body in good shape you need to watch your diet. Experts recommend completely eliminating foods that contain a lot of calories, as well as flour products. However, not all people are ready to give up their favorite delicacy and start eating healthy food. In this case, you can find an alternative, such as protein pancakes. The benefit of such pancakes lies in the cooking technology. It is thanks to special cooking that they are less fatty and nutritious.
Curd pancakes are easy to prepare. Their composition can be changed and improved. The first time you can cook them with protein. Next time use oatmeal or cocoa. In any case, this dish with cottage cheese will be not only tasty, but also original.
Step-by-step recipe with photos
Several years ago, I didn’t even know about the existence of protein in the form in which athletes now use it, but it turned out that with its addition you can prepare not only a milk-protein shake, but also various dietary treats, such as pancakes and muffins.
Yes, yes, one day I decided to try making protein pancakes and was pleasantly surprised - they were both tasty and healthy. After all, protein is the same protein that we consume along with eggs and meat. And in structure it is very similar to powdered milk.
Prepare the ingredients for the protein pancakes.
Pour kefir into a deep bowl - the fat content doesn’t really matter. Beat a fresh chicken egg in there.
Place the protein and whole wheat flour in a bowl. Since protein can have different flavors, choose at your discretion - vanilla, banana, chocolate, strawberry or any other.
Add sugar, vanilla and ground cinnamon if desired, just a little, otherwise it may taste bitter.
It is better to use a ripe banana. Although if you want to make very low-calorie pancakes, then take an unripe banana and do without sugar. Peel the fruit and cut it into pieces.
Use an immersion blender and blend all ingredients into a smooth, thick pancake batter. Let it sit for 10 minutes, after which you can start frying.
If desired, grease the pan with vegetable oil or a piece of butter. Pour in small portions of the dough and fry for a minute and a half on each side.
Serve protein pancakes warm or hot, straight from the pan. Before serving, you can sprinkle with powdered sugar or pour over sweet syrup. Bon appetit!
Source
