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8 February 2019

Flap-Jacked: 7 Calorie-Friendly Protein Pancake Recipes

by Lyndon Purcell 0

Looking for a more exciting way to combat hunger, while still hitting your macro- and micronutrient goals? Say no more, we’ve got the answer for you. Enter … Our good friends, protein pancakes. If you’re a health-conscious fan of cakes from a pan, then this will be your bible. A compilation of our very own,…

Looking for a more exciting way to combat hunger, while still hitting your macro- and micronutrient goals? Say no more, we’ve got the answer for you.

Enter … Our good friends, protein pancakes.
If you’re a health-conscious fan of cakes from a pan, then this will be your bible. A compilation of our very own, JPS Health & Fitness approved, protein pancake recipes!

Here you’ll find all kinds of treats to satisfy your sweet tooth and protein requirements, while also packing many other additional benefits like antioxidants, micronutrients and plenty of fibre. The kind of things that regular pancakes are almost exclusively void of.

Not only that, you’ll soon discover that they’re just as good first-up for breakfast as they are last thing at night for dessert.

They’re easy to make, healthy and a very useful method for maintaining sanity whilst dieting.

Pick and choose the ones that appeal to you or if you’re feeling adventurous then try them all. Your taste-buds will be grateful for it!

Either way, be sure to let us know what you think.

Navigation

  1. The 4-Ingredient Staple
  2. Peaches Cream & Protein
  3. The Very Basic Berry
  4. The PUMPEDkin Spice Pancake
  5. Low-Calorie Caramel Crepes
  6. Chocolate and Peanut Butter
  7. Shred-Friendly Lemon and Poppy-Seed Protein Pancakes
  8. Toppings

 

1. The 4-Ingredient Staple


This is your go-to when the cupboards are bare or you’re feeling like a quick and easy treat. Simple to remember and make.

Two Serves

Ingredients

  1. 1 medium banana mashed
  2. 2 eggs
  3. 1/8 teaspoon baking powder
  4. 1 scoop of protein powder (vanilla is great base flavour, but any flavour will work)
  5. Instructions
  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. To prepare the pancakes, mash the banana well with a couple of forks.
  3. Add the eggs, baking powder, and protein powder and whisk until well combined.
  4. Spray the pan
  5. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  6. Remove from heat and enjoy!

Nutritional Information (approximate)

Per Serve

  • Calories: 190
  • Protein: 19
  • Carbs: 15
  • Fat: 6

 

2. Peaches, Cream & Protein


This is the sunday-morning special. A sweet, summer-treat to sit down to whilst reading a good book after a much needed sleep-in.

Two serves

Ingredients

  • 1/3 cup oat flour
  • 1 Tablespoon coconut flour
  • 1/2 scoop vanilla protein powder
  • 1/2 teaspoon baking powder
  • 1 large egg white
  • 2 Tablespoons Chobani 0% Fat Greek yogurt
  • 3 Tablespoon water
  • 1/4 cup diced peaches (fresh, frozen, or canned)

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. Spray the pan
  3. Whisk the egg white until it’s frothy.
  4. Combine all dry ingredients in a bowl and mix before adding all wet ingredients and whisking well.
  5. Stir in your peaches.
  6. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  7. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 142
  • Protein: 12
  • Carbs: 17
  • Fat: 3

 

3. The Very Basic Berry

A great, anytime of the day option. Simple ingredients, easy to make and the balanced 1:1 ratio of protein and carbohydrates will help keep energy levels stable and hunger at bay for hours.

Ingredients

  • 3/4 scoop protein powder (berry or vanilla)
  • 1/4 cup blueberries
  • 1/3 cup oats
  • 1 tbsp light or unsweetened almond milk
  • 4 egg whites

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. To prepare the pancakes whisk the ingredients together before adding blueberries
  3. Spray the pan
  4. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  5. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 195
  • Protein: 21
  • Carbs: 21
  • Fat: 3

 

4. The PUMPEDkin Spice Pancake

These make for a delicious, energy-filled, pre-workout snack that’ll help you perform at your best in the gym due to the slow-digesting, low GI carbohydrates. A must try for any lover of cinnamon… Which surely is everyone!

Two serves

Ingredients

  • 1 cup oat flour
  • 2 tbsp Splenda or sweetener
  • 1 scoop of protein powder (Ideally cinnamon, vanilla also tastes great)
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1 tbsp cinnamon
  • 1/4 tsp allspice
  • 1/4 tsp nutmeg
  • 4 egg whites
  • 1/2 cup raw pumpkin
  • 1 1/2 cups unsweetened Almond Breeze

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.
  3. Whisk egg whites pumpkin before adding Almond Breeze in mixing with the dry ingredients.
  4. Spray the pan
  5. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  6. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 339
  • Protein: 27
  • Carbs: 42
  • Fat: 7

 

5. Low-Calorie Caramel Crepes

 

These are about as macro-friendly as it gets! With a whopping 30 grams of protein and only 13 grams of carbs per serve, these crepes are a low-carb treat that will make you feel like you’re eating something you shouldn’t, while still staying on target with your nutrition.

Ingredients

  • 2 egg whites
  • 1 cup almond milk
  • 2/3 cup ground oats
  • 1 pinch salt
  • 1 1/2 tsp coconut oil
  • 2 scoops Caramel Protein Powder

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. To prepare the pancakes mix the ingredients together in the blender until smooth.
  3. Spray the pan
  4. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  5. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 235
  • Protein: 30
  • Carbs: 13
  • Fat: 7

 

6. Chocolate and Peanut Butter

 

It’s ok, it’s ok… I know I had you worried that there wasn’t going to be a recipe with peanut-butter in here, but fret no more. As we are all aware, peanut butter is life and these pancakes will have not only hitting your macros, but also setting new PBs in the gym (see what I did there)! A delicious recipe with a slightly richer, more-decadent taste.

Ingredients

  • 1 banana
  • ½ cup oats
  • ½ cup Chobani plain Greek yogurt
  • ½ cup unsweetened almond milk
  • 2 egg whites
  • 2 tablespoons peanut butter
  • 2 tablespoons cocoa powder
  • 2 tablespoons flax seed meal
  • 1 teaspoon baking powder
  • 1 scoop chocolate protein powder

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. To prepare the pancakes mix all the ingredients together in the blender
  3. Spray the pan
  4. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  5. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 410
  • Protein: 30
  • Carbs: 41
  • Fat: 14

 

7. Shred-Friendly Lemon and Poppy-Seed Protein Pancakes

 

Throughout the years there have been some epic duos; Batman & Robin, Milk & Cookies, Thelma & Louise, Wine & Cheese (that rhyme was unintentional, but I’ll take it) to name a few.

One duo that I certainly think deserves some more praise is lemon and poppy-seeds. A down-right delicious combo and these citrusy protein-pancakes are just another example of these two foods working wonders for your taste-buds, while not compromising your waistline.

Ingredients

  • 2 Ripe Bananas
  • 2 eggs
  • 2 scoops protein powder
  • 1 tsp baking powder
  • Juice from 1 lemon
  • 1 1/2 tsp poppy-seeds
  • 2 tbsp almond flour

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. To prepare the pancakes whisk all the ingredients together in a bowl
  3. Spray the pan
  4. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  5. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 371
  • Protein: 34
  • Carbs: 34
  • Fat: 11

I’m sure you’re mouth is already watering at the thought of all the delicious ways you can enjoy your protein intake.

But wait… we have one more.

Extra: Vein-illa & Coconatty Protein Pancakes

There’s not too much I even need to say about this recipe… Vanilla, yum. Coconut, yum. Protein? Yes please. Low-carb? Even better!

Ingredients

  • 2 tbsp spelt flour
  • 2 tbsp almond meal
  • 1 scoop vanilla protein powder
  • 1/2 tsp baking powder
  • pinch of salt
  • 1/2 tbsp chia seeds
  • 1 tbsp shredded unsweetened coconut
  • 1 egg
  • 3 tbsp almond milk

Instructions

  1. Place a medium-sized non-stick pan over a medium heat to heat up.
  2. Mix dry ingredients in a bowl before slowly mixing in the almond milk.
  3. Let the pancakes cook for 25-30 seconds or until tiny bubbles appear before flipping and letting the other side cook for the same amount of time.
  4. Remove from heat and enjoy!

Nutritional Information

Per Serve

  • Calories: 210
  • Protein: 19
  • Carbs: 11
  • Fat: 10

 

Ready for the toppings?

While all these pancakes are just delicious on their own, if you are looking to do that little bit extra with them, then you have a few topping/garnishing choices that are quite macro-friendly.

My options for all of these were pretty simple, but for miniscule additional calories, you can really treat your taste buds. Try:

  • Greek Yogurt with Sweetener (Chobani anyone?)
  • Lemon Juice
  • Berries

Get creative and let us know how they turned out!

Submit your own recipes in the comments.

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