Tag Archives: pancakes

breakfast, protein, recipe

Protein Pancakes with Cranberry Grapefruit Sauce

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Like many of my recipes, this one is inspired by a single ingredient. In this case, I had about a cup of whole cranberries in the freezer that needed to be used up. The grapefruit and cranberries have a nice tart bitterness that is well balanced with rich brown sugar in this compote over protein pancakes.

There are dozens and dozens of recipes for protein pancakes available online. You can follow mine, choose another, or create your own! It’s amazing that almost anything can be turned into a pancake as long as you have something like egg to hold the batter together!  If you end up having extra cranberry grapefruit sauce after topping your pancakes, use the leftovers with Greek yogurt or swirled into oatmeal.

I made this dish over the weekend to recover from an evening of beer tasting and to lay a good foundation for a day of brewing our first beer with Colby! Our experienced home brewing friends came over to walk us through it, so I think the nut brown ale fermenting in our bathtub will turn out great! I’m excited to think of ways to use the spent grains in recipes too- maybe in cookies, blondies, or a hearty beer bread? …or pancakes!

Anyway, enjoy this recipe at your next summer brunch get together with your favorite people! 

 
Ingredients:

(Serves 2-3)

For the pancakes:

1/2 cup oats, crushed up in a blender

 2 scoops vanilla protein powder (I used whey protein isolate)

1 teaspoon baking powder

1/2 cup egg whites

1/4 cup plain Greek yogurt

Milk of choice to thin the batter

Cooking spray

For the sauce:

1 cup fresh or frozen whole cranberries

1/2 cup grapefruit juice

1/4 cup brown sugar (or more, if a sweeter sauce is desired)

1 teaspoon cornstarch dissolved in 1 tablespoon cold water

1 teaspoon lemon juice

Pinch of salt

Preparation:

1. Prepare the pancake batter by combining all dry ingredients in a mixing bowl and stirring in the wet ingredients. Add milk as needed until a batter consistency is reached that will spread easily, but not thinner than 1/4 inch, when poured on a hot pan or griddle.

2. Heat a lightly greased pan or griddle over medium heat and pour 1/4 cup of batter per pancake. Flip when bubbles begin to form (approx. 3 minutes). Continue to cook until both sides are golden and the pancake batter is cooked through.

3. To make the sauce, combine cranberries, grapefruit juice, and sugar in a small saucepan over high heat. Bring to a boil, then reduce to heat to low and simmer for 5-7 minutes. 

4. Add the cornstarch dissolved in water and stir until it is translucent and the sauce thickens. Stir in lemon juice and pinch of salt.

5. Serve sauce over pancakes and top with whipped cream or yogurt, if desired.

Do you have a favorite protein pancake recipe? I’m thinking of trying one with cottage cheese next time! Thanks for reading, my friends!

breakfast, protein, recipe, treats

Carrot Cake Protein Pancakes with Greek Yogurt Cream Cheese Frosting

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How can something so healthy taste so decadent? I don’t understand it, but I’m so excited to share this recipe with you! I’m always looking for tasty ways to use up the leftover pulp from my juicer. This recipe is perfect for using up carrot or carrot/apple pulp! You can even freeze the pulp in a sandwich bag if you want to make this pancake recipe another time. 



For 5-6 pancakes (serves 2)

 Ingredients:
1 cup grated carrot (or 1 cup carrot pulp from a juicer)
1 cup skim or almond milk
1 egg or 2 egg whites
1 tablespoon lemon juice
1 tablespoon brown sugar Splenda blend
1/2 teaspoon cinnamon
1/8 teaspoon ginger
1/8 teaspoon nutmeg Dash  ground cloves
1 teaspoon vanilla extract
1 scoop vanilla whey protein isolate 1/3 cup all purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt

For the Icing:
2 ounces Greek yogurt cream cheese
1-2 tablespoons milk
2-3 packets stevia
1/2 teaspoon vanilla extract
1/4 teaspoon grated orange rind

Directions:
1. Combine all ingredients from grated carrot down to vanilla extract in a large mixing bowl. Whisk together and allow to sit for 5 minutes to absorb liquid.
2. In a separate bowl, stir together remaining dry ingredients (protein powder through salt).
3. Add the dry ingredients to the wet ingredients and stir together to incorporate.
4. Cook the pancakes on a lightly greased pan or griddle, flipping carefully when bubbles begin to form around the edges.
5. To make the icing, combine icing ingredients in a small bowl and mix well using a fork or whisk until smooth.
6. Serve pancakes topped with icing and chopped nuts.



Yes, they’re as tasty as they look! I hope you’ll try them out!



Half the recipe= 280 calories, 5 g fat, 24 g protein, 34 g carbs

breakfast, recipe

Apple Cider Buckwheat Pancakes

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I decided to use the apples in my bountiful basket to make apple cider in the slow cooker. It made my house smell heavenly! I then used the apple cider to make delicious, gluten free pancakes. This post took me forever to write because I knew I’d be including the recipe for the apple cider AND the pancakes. That seemed like a lot of work to me, but I’m excited to share the result with you!

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To make the cider, simply chop up about 8 apples and place them in a slow cooker. Fill with water and add a cinnamon stick, a whole nutmeg, and tablespoon of whole cloves.

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Keep the slow cooker on high for 3 hours, or until the apples are very soft and your kitchen smells amazing. Strain and sweeten the cider with stevia, honey, or maple syrup.

The apple cider pancakes were adapted from a recipe by Iowa Girl Eats. To make the pancakes, start by grinding a box of dry buckwheat in the blender until fine:

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Buckwheat is rich in protein and fiber. It’s gluten free, too! Buckwheat flour imparts a hearty, nutty taste to these pancakes.

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Ingredients (for the batter):
1 cup flour (buckwheat, or half buckwheat and half all purpose for fluffier pancakes)
1 tbs sugar
1.5 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
1 egg, beaten
2 tbs butter, melted
2 tbs apple butter
1/2 cup milk
1/2 cup apple cider

For the maple cider syrup:
1 apple, peeled and chopped
1 tbs butter
1/4 tsp cinnamon
Pinch of salt
1/4 cup apple cider
2 tbs maple syrup

Instructions:
1. Combine all dry ingredients in a large mixing bowl. Whisk in the wet ingredients for the batter and combine until there are no lumps.
2. Spray a pan or griddle with cooking spray and heat over medium heat. Cook 1/4 cup of batter at a time. Flip with a spatula when bubbles start to form and cook until golden brown on both sides.
3. To make the syrup, combine butter, apples, cinnamon, sugar, and salt in a small saucepan over medium heat. After 5 minutes, add the apple cider and maple syrup. Bring to a boil. Reduce the heat to medium and simmer for 5 minutes until thickened.

Serve the pancakes topped with syrup!

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breakfast, recipe

Apple Protein Pancakes

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When we were younger, my sister and I used to visit our family in Poland during summer vacation. My grandmas would buy us ice cream bars at the zoo, chocolate and candy at the store, and bacon flavored chips on road trips. They compensated for the junk food by cooking wholesome, healthy meals for us. I wrote down a lot of my grandmas’ recipes back then. This version of apple pancakes is my gluten free, high protein adaptation of the breakfast she sometimes made for us as kids to make sure we were eating fruit. These little pancakes are really just apple slices in disguise!

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Ingredients:
2 Granny Smith apples
1 scoop vanilla protein powder
2 tbs coconut flour
1/3 c milk
1/4 c plain greek yogurt
1 egg (or 3 egg whites)
1/2 tsp baking powder

1. Slice the apples horizontally into 1/4″ thick slices.

2. Combine all remaining ingredients in a mixing bowl and whisk together to make the pancake batter. If it seems too thick, add a little bit more milk.

3. Pat each apple slice dry before dunking in the batter and frying on a lightly greased pan or griddle.

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These pancakes are tasty served plain or with a sprinkle of powdered sugar!

The nutrition info is based on 1/2 the recipe- one whole apple with 1/2 the batter. I used egg whites, nonfat greek yogurt, and skim milk for the calculation.

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breakfast, protein, recipe

Sweet Potato Protein Pancakes

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These pancakes are the BEST! They’re ridiculously easy to make, are super high in protein, and gluten free. The batter is just right for light, fluffy pancakes!

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You see? Perfect!

Ingredients:
1 medium sweet potato (150 grams)
1 scoop vanilla protein powder
3/4 cup egg whites
1/2 tsp baking powder
1/4 tsp nutmeg (optional)

1. Prick holes in the sweet potato and microwave until tender, about 3-5 mins.

2. Once the potato is cool, peel it and place it in a blender or food processor. A small one like the Magic Bullet works well.

3. Add the egg whites, protein powder, cinnamon,and baking powder. Pulse until a smooth batter forms.

4. Heat a lightly greased skillet or griddle. Make a test pancake by pouring about 2 tbs of the batter on the pan. Once bubbles start to form, flip the pancake.

*If it seems too runny, add more protein powder to the remaining batter. If it seems too thick, add more egg whites. If the bottom is too dark, turn down the heat. If it’s not golden, turn up the heat!

5. Make the rest of the pancakes. Serve them with maple syrup, almond butter, bananas, or whipped cream!

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These pancakes are pretty legit! I thought all those egg whites would make them taste eggy, but that wasn’t the case at all. Only 340 calories and a whopping 44 grams of protein in the whole recipe! Share them or eat em all yourself :)

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breakfast, recipe, starch

Coconut flour pancakes

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I was really craving pancakes this morning and decided I would formulate a recipe that takes coconut flour pancakes to another level- fluffy, springy, and light.

I succeeded! Now I just need to figure out how to cook them to keep their surface from getting so dark. Try making them without banana and tell me if that does the trick!

Ingredients:
1/3 banana
2 tbs coconut flour
1 egg
1 tsp vanilla extract
1 tsp coconut oil
Dash of salt
1/4 tsp baking powder
2-4 tbs almond milk to thin the batter

1. Combine all ingredients in a magic bullet or mash together in a bowl. Add milk as needed to adjust batter consistency.

2. cook about 2 mins per side on a lightly greased griddle or frying pan.

3. Serve with fruit, maple syrup, and cinnamon!

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breakfast, food, recipe, restaurants

Perfect Protein Pancakes

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Ok, so I couldn’t wait to share this with you this morning! Get ready for the BEST protein pancakes you’ve ever had! These are seriously fluffier than regular buttermilk pancakes. But first, let me fill you in on some other good stuff. Last night, Colby and I went out for dinner at Nacho Daddy in Henderson. I was really skeptical about this restaurant, but we had a Groupon. Anyway, Groupon or not, I’m so glad we checked this place out! It was much tastier than the corny name suggests. Colby had the appetizer sized tostada nachos. I had to sneak a few bites because these were LOADED with fat flavor! They’re a feast for the eyes, too:

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My mexi-Cobb salad didn’t disappoint eiether! Tender grilled chicken, bell peppers, cucumber, pico de gallo, cheese, black beans, and tortilla crisps on a bed of chopped romaine tossed in thyme vinaigrette… Can’t get much better than that with a salad!

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We will definitely be going back to Nacho Daddy to try more of their nacho and salad creations. The dinner entrees are a bit steep at $18-$20 per plate, but the appetizers and salads range from $8-$11 or so. If you’re a local, check this place out! You can preview the menu here.

Last night’s delicious dinner fueled me up for a 6am run with some of my RAW fitness friends. We jogged a little over 4 miles on a hilly mountain trail called Amargosa. They are such a great group to work out with!

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I tested out my new heart rate monitor this morning, too. I like that it estimates how many calories I burned based on height, weight, age, gender, and HR… And I LOVE that it told me I burned 634 calories this morning! I earned myself a big ol’ breakfast! On the drive home, I decided pancakes or waffles would be on the menu for sure.

We have some Bisquick in the fridge to satisfy sudden waffle cravings, but I was feeling a bit more creative today. I wanted to use some power foods in my breakfast: oats, egg whites, blueberries, and whey protein. From there I concocted a stellar pancake recipe (slightly adapted from fitnessista)

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Perfect Protein Pancakes

Ingredients

-2 tbs ground instant oats
-1 egg white (3 tbs egg whites)
-1.5 scoops vanilla whey protein
-1/4 c almond milk
-1 tsp cinnamon
-3/4 tsp baking powder
-dash of nutmeg
-dash of sea salt
-splash of vanilla extract

Directions:

1. Combine dry ingredients and whisk in wet ingredients.

2. Cook on a lightly greased skillet for 2 mins per side. Top with blueberries, maple syrup, banana… Whatever you like! Makes 2 pancakes.

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Yup, these were perfect! Light, fluffy, sweet, and super filling! I won’t be running back to the fridge for a snack anytime soon. Enjoy!

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Speaking of running to the fridge, check out this sad but true statement about Facebook:

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Can you relate? Ever since I joined a FB group with my workout friends, I find myself checking back frequently to see what they have to say. I really need to cut back on how often I’m checking my FB app!