Perfect Protein Pancakes (GF)

Starting the day with a proper breakfast can help set you up for the remainder of the day. I noticed that when I ate a high carbohydrate diet without much protein that I was hungry within a couple of hours. When a little protein and fat is added to breakfast I can feel satisfied for hours. Most people think of pancakes as a high carbohydrate meal. For many people balancing a few pancakes with the addition of an egg or two can help increase protein content of that meal. I have an egg intolerance so eggs with breakfast are not a good choice for me. In addition, this means using another pan to cook eggs and making more of a mess. This may not be a good option on a work-day morning or on a morning when there is a workout planned within a couple of hours. These high protein pancakes paired with nuts or nut butter can be very satisfying and can be the perfect fuel to start the day.

I purchased a similar pancake at the grocery store, but it cost about $5-6 per bag with only about 3-4 servings. I decided to make my own pancake recipe. These pancakes are also gluten free so they are great for people who may be intolerant to eggs and/or gluten.

The basic ingredients you will need: Gluten free oat flour, whey protein powder (whey protein isolate), buttermilk, coconut flour, baking soda, baking powder, xanthan gum, organic milk or almond milk (keep in mind almond milk is not high in protein) and coconut oil (or vegetable oil) for cooking.

Dry ingredients for basic pancake mix:

1 1/2 cup oat flourunnamed-24

2/3 cup buttermilk

1/2 cup whey protein powder

1/2 cup coconut flour

2 teaspoons of baking soda

2 teaspoons of baking powder

2 teaspoons of xanthan gum

 

Mix all the dry ingredients together in a large bowl. This will make about 3-5 servings. I take about 1 cup of mix from this mixture and I will place the remaining pancake mixture into a container to make pancakes another day.  I usually store the remaining pancake mix in the fridge. Place the 1 cup of mixture into a separate bowl.

Heat a large skillet or flat pan on medium heat and add about 1-2 teaspoons of oil.

Take the 1 cup of the dry mixture and add 3/4-1 cup of milk (depending on how thick or thin you enjoy your pancakes). Mix using a large spoon and let stand for 2-5 minutes.

Once the pan or skillet is heated and coconut oil is melted, make sure oil is covering the pan. Add a large spoonful of pancake mixture to the pan (spread out the mixture to desired thickness). If you have a large pan you can cook several pancakes at once.

Cook one side until the pancakes is browned. Also the pancake will be easier to flip. If you are having trouble getting the spatula under the pancake to flip, cook for another minute or two. Flip the pancake using the spatula and cook on the other side until lightly browned and the pancake is cooked all the way through.

Place pancakes on a 9″ plate and top with almonds or almond butter. You can also top with walnuts. I use a small amount of real maple syrup on top of my pancakes, but this is not necessary.

Alternative pancake mixtures:

To make blueberry pancakes: Add 1/2-1 cup of blueberries after mixing in the milk. Frozen blueberries work well, however, you may end up with purple colored pancakes.

To make orange cranberry pancakes: Mix 2/3 cup of milk with 1/3 cup of orange juice concentrate and then add t
o 1 cup of dry pancake mixture. Add 1/3 cup of craisins or dried cranberries (or cherries). Top with slivered almonds.

Be creative and make your own pancake flavorings. Some other ideas include adding dark chocolate chips, coconut flakes, or even adding pumpkin to the wet ingredients to make pumpkin pancakes.

Enjoy!

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About Nutrition Coach Katie

I am an athlete, registered dietitian, and sports nutrition expert. I am constantly researching anything and everything about performance nutrition and training. I love to cook and this includes trying new recipes and sharing recipes that I love. This blog is meant to be both informative and personal. Contact me with questions about nutrition or my blog at katie@nocosportsnutrition.com Follow me on twitter @ktkissaneRD My website is www.nocosportsnutrition.com
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