If you’re aiming to whip up something tasty yet healthy and are pretty new to the kitchen, I’ve got just the thing for you: Protein Pancakes.
This recipe is a game-changer for breakfast, combining simplicity with nutrition.
I’ll guide you through each step, ensuring you understand everything without getting lost in complex cooking jargon.
We’ll start with mixing our dry and wet ingredients separately, then combine them for the perfect batter.
I’ll even throw in some tips to keep your pancakes fluffy and delicious.
Ingredients:
Before we begin, let’s gather our ingredients.
This recipe serves 2 people, so adjust the quantities accordingly if you’re cooking for more.
- 1 cup (250 ml) whole wheat flour or oat flour for a gluten-free option
- 2 large eggs
- 1/2 cup (125 ml) low-fat milk or almond milk for a dairy-free alternative
- 1 scoop (about 30g) of your favourite protein powder (vanilla or unflavoured works best)
- 2 tablespoons (30 ml) Greek yoghurt for extra protein (optional)
- 1 tablespoon (15 ml) baking powder
- A pinch of salt
- 1 teaspoon (5 ml) vanilla extract (optional for flavour)
- Cooking spray or a small amount of butter for the pan
- Fresh fruits, honey, or sugar-free syrup for serving
Equipment:
- Mixing bowl
- Whisk or electric mixer
- Non-stick frying pan or griddle
- Measuring cups and spoons
- Spatula for flipping pancakes
Step-by-Step Instructions:
1. Mix Dry Ingredients:
- In your mixing bowl, combine 1 cup of flour, 1 tablespoon of baking powder, and a pinch of salt.
- Whisk these dry ingredients together to ensure they’re well mixed.
2. Combine Wet Ingredients:
- In a separate bowl, crack 2 large eggs and add 1/2 cup of milk.
- If you’re using Greek yoghurt, add 2 tablespoons now.
- Whisk these together until the mixture is smooth and uniform.
3. Merge Dry and Wet Mixtures:
- Pour the wet mixture into the dry ingredients.
- Add the scoop of protein powder and, if desired, the teaspoon of vanilla extract.
- Mix everything together until you have a smooth batter.
- Be careful not to overmix; a few lumps are okay.
4. Preheat Your Pan:
- Place your non-stick frying pan or griddle on medium heat.
- Allow it to warm up for a minute or two. T
- o test if it’s ready, sprinkle a few drops of water on it; they should dance and evaporate if it’s at the correct temperature.
5. Cook the Pancakes:
- Lightly grease the pan with cooking spray or a dab of butter.
- Using a ladle or large spoon, pour batter onto the pan to form pancakes of your desired size.
- A good starting size is about 1/4 cup of batter per pancake.
- Watch for bubbles to form on the surface of the pancake and for the edges to look set.
- This usually takes about 1-2 minutes.
- Then, gently slide a spatula underneath and flip the pancake over.
- Cook for another 1-2 minutes or until golden brown and cooked through.
6. Serving:
- Serve your protein pancakes hot off the pan.
- You can stack them high on a plate and top with fresh fruits like bananas, strawberries, or blueberries.
- Drizzle with a bit of honey or sugar-free syrup for added sweetness without the guilt.
- Some people also enjoy a dollop of Greek yoghurt or a sprinkle of nuts and seeds for extra texture and nutrients.
Tips for Perfect Protein Pancakes:
Consistency Matters: If your batter is too thick, add a splash more milk to reach the desired consistency.
If it’s too runny, add a bit more flour.
The perfect batter should pour easily but not spread too thinly on the pan.
Avoid Overmixing: Overmixing the batter can lead to tough pancakes. Mix just until the dry and wet ingredients are combined.
Moderate Heat: Keeping your pan at a medium heat ensures that the pancakes cook through without burning on the outside.
If they’re browning too quickly, turn the heat down slightly.
Fresh is Best: Use fresh baking powder for the best rise.
If your baking powder is old, your pancakes might not be as fluffy as they could be.
Customise Your Flavour: Feel free to add cinnamon, nutmeg, or even a handful of chocolate chips or blueberries directly into the batter for added flavour and fun.
Rest the Batter: Letting your batter rest for 5-10 minutes before cooking can result in fluffier pancakes.
This allows the baking powder to activate and the flour to absorb the liquid.
Nutritional Benefits:
Protein pancakes are a fantastic way to start your day, especially if you’re active or looking to increase your protein intake.
Protein is essential for muscle repair, growth, and overall health.
If you Incorporate whole wheat or oat flour, you’re also getting the benefits of whole grains, which provide fibre, vitamins, and minerals.
Using low-fat or plant-based milk and Greek yoghurt adds calcium and reduces the overall fat content, making this a balanced, nutritious meal.
Congratulations on taking this step towards healthier eating and cooking!
Protein pancakes are just the beginning.
With each recipe you try, you’ll build your skills, confidence, and enjoyment in the art of cooking.
Enjoy your delicious creation and the many more to come!