Dry protein pancakes: 15 recipes for everyone

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.

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!

How to cook oatmeal pancake in a frying pan: 199 kcal

Let's make oatmeal pancake, revered by PP people, straight from the flakes. We use a minimum of ingredients and completely dispense with frying oil. Losing weight and taking care of your health is, first of all, the simplicity of the recipes.

Ingredients:

• Eggs - 2 pcs.
• Milk, 1% - 30 ml
• Oatmeal - 3 tbsp. spoons
• Salt - to taste

Yield: about 220 g

Calorie content and BJU per 100 g:

• Calories - 198.7 kcal
• Proteins - 12.6 g
• Fat - 8.2 g
• Carbohydrates - 17.8 g

Half an oatmeal pancake per serving – 110 kcal

Even a schoolboy can handle the preparation.

1. Combine eggs, salt, milk, and oatmeal in one container.
2. Mix and place in a cold frying pan. Note: a rare case for pancake baking!
3. Fry over medium heat for 3-4 minutes on each side.

While the household washes their hands, breakfast is ready.

PP fillings for oatmeal pancakes for every taste

Does your mood change? Mix the fillings for a classic pancake in the PP menu.

1. Lettuce leaves, pieces of boiled chicken and tomato slices. Hit for weight loss!
2. A spread of tomatoes and herbs crushed in a blender, and on top - pieces of chicken, boiled mushrooms, tomato slices and cheese sprinkles. A couple of minutes in the microwave - oatmeal turns into a delicious pizza!
3. Sprinkle grated cheese over the still frying oatmeal. Fold the finished one in half with the melted filling inside. Why not a recipe for healthy flatbread based on Georgian motifs?!
4. A spread of homogeneous cottage cheese and berry puree from a blender. Cherries, currants, blueberries: whatever is in the freezer. A juicy delicacy with proper nutrition.
5. Melt a piece of dark chocolate. How to choose the best of the useful ones - read here. Lubricate the oatmeal with the mixture. Top with banana slices. Let's roll it up. Here it is, a wonderful pp dessert!

Oatmeal - a classic breakfast recipe for weight loss

4 more unsweetened protein fillings for pp recipes

Protein pancakes with kefir

1. Mix together 150 ml of kefir, a teaspoon of psyllium, 60 ml of egg white, 1 ml of cinnamon and 0.5 m of soda.
2. Beat with a mixer.
3. Leave for 30 minutes. During this time, the psyllium will swell.
4. Bake in a well-heated frying pan.

If you grease the frying pan with a drop of butter, preferably melted butter, it will turn out much tastier.

PP pancakes made from whole grain flour - recipe “Custard”: 148 kcal

All culinary experts love CZ flour. More fiber, vitamins, minerals and lower glycemic index. Products made from it allow you to enjoy delicious food and support the functioning of the digestive system, nourishing health and improving metabolism.

The custard cooking method is simple and fast. The rounds come out tender, thin, openwork, do not tear or crumble. And the neighbors will come running to the scents!

Ingredients for 6-7 pieces:

• Kefir, 2% – 250 ml
• Flour (wheat, whole grain) - 140 g
• Egg - 1 pc.
• Water (boiling water) – 180-200 ml
• Salt - a pinch
• Soda - ½ teaspoon
• Vegetable oil - 1.5 tbsp. spoons
• Sweetener - to taste

Yield - 680 g

Calorie content and BJU per 100 g:

• Calories - 148.1 kcal
• Proteins - 5.9 g
• Fat - 7.4 g
• Carbohydrates - 14.3 g

1 pancake - about 134 kcal

Cooking with photos step by step.

1. Combine and beat the egg, salt, sweetener.
2. Add kefir, soda, flour and continue whisking until smooth.
3. Pour boiling water in small portions. So that the consistency of the mass resembles liquid sour cream. The final component is vegetable oil and stir again.
4. Now you need to scoop the dough with a ladle and pour it into a hot frying pan. A minute on medium heat for each side.

Here it is, a luxurious delicacy for literate pp-ers!

Did you know that wholemeal wholemeal wheat flour is the leader in vitamins and minerals? Superior to other wheat, rice, corn, rye and oatmeal.

Protein and Rice Flour Pancakes

1. In a saucepan or bowl, beat 200 gr. kefir and two eggs.
2. Add 140 gr. dry protein mixture with rice flour.
3. Stir. The main thing is that there are no lumps.
4. The resulting dough must be left for twenty minutes or half an hour so that the rice flour swells.
5. Place the dough on the frying pan. It should first be heated and lubricated with oil.
6. 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.

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:

Chocolate Protein Pancakes Recipe

1. Grind a glass of oatmeal into flour.
2. Add 30 g of protein, 3 teaspoons of stevia extract, 2 dessert spoons of cocoa, baking powder.
3. Mix thoroughly.
4. Add egg whites, three are enough.
5. Pour ¼ cup of water and whisk everything.
6. Let's bake.

If you don’t have cocoa on hand, then it’s advisable to use cinnamon. It should be ground, put no more than 1.5-2 teaspoons. To make the pancakes easy to remove from the pan, add a dessert spoon of olive oil.

Do you like your breakfasts to be not only tasty, but also healthy? Try making homemade oatmeal bars!

PP pancakes - recipe with oatmeal: 220 kcal

Oatmeal pancakes, the recipe for which opens the selection, are a balanced dream for a nutritionist and cook. Vitamins, fiber, satiety and good dough adhesion due to gluten. Need to cook!

Ingredients for 5 pieces:

• Flour (oatmeal) - 120 g
• Flour (wheat, premium) - 2 tbsp. spoons
• Milk, 1% – 180 ml
• Egg - 1 large
• Sucrose - equivalent to 1 tbsp. spoons of sugar
• Salt - to taste
• Vegetable oil - 1 tbsp. spoons
• Baking powder - 1 teaspoon

Yield: about 430 g

Calorie content and BJU per 100 g:

• Calories - 220 kcal
• Proteins - 8.8 g
• Fat - 8.6 g
• Carbohydrates - 26.8 g

1 pancake – 86 kcal

Preparation.

Combine egg, sweetener, salt, baking powder in a bowl. Beat, add milk, continuing to work with a whisk or blender. Add oatmeal and wheat flour in portions.

Add oil and stir. Thick and flowing dough is what we need.

Pour a ladle of batter into an oiled hot frying pan. Fry for 1-1.5 minutes on each side. Simple, quick and delicious recipe!

How to make oatmeal at home?

Place 100 g of instant Hercules flakes into the blender bowl and grind, shaking occasionally, at maximum speed. Sift the resulting flour through a sieve and grind the remaining large pieces in a blender again.

Pancakes made from flaxseed flour - also PP

Flax seeds are infrequent guests on our table. There are special subtleties with this product. But the flour made from them really gives the products a pleasant tenderness. We have already prepared with the guidance of the video recipe below.

Moderately thin, tasty, rosy, practically unbreakable. Handsome guys will delight you. But instead of sugar, use a neutral, non-carb sweetener.

Needed:

• Milk, 2.5% - 1 cup (250 ml)
• Eggs - 2 pcs.
• Wheat flour - 5 tbsp. spoons
• Flaxseed flour - 4 tbsp. spoons
• Boiling water - ½ cup (125 ml)
• Vegetable oil - 2 tbsp. spoons
• Sugar - 2 tbsp. spoons or sucrose to taste
• Baking powder - 1 teaspoon ½ teaspoon baking soda, quenched with vinegar
• Salt to taste

Attention!

There is gluten in the products. The proportions of flour and milk depend on the quality of the flour. Add a little bit.

What do we need for cooking?

Inventory:

• Deep bowl.
• Mixer or whisk. If they are not there, you can use a regular fork.
• A frying pan with a thick bottom, preferably cast iron.
• Spatula for removing pancakes from the frying pan.
• Flat plate for prepared pancakes.

Components:

• 4 tablespoons of protein. I cooked with Myprotein (white chocolate)
• Two fresh chicken eggs.
• 150 ml milk.
• Vegetable oil for greasing the pan.