I realized recently that I was not getting enough protein in each day to maintain and or grow muscle. Since I’m moving more these days (walking 10k steps and lifting weights 2-3 days per week) it is important that I put forth more effort to make sure I’m getting more protein into my diet. See my post(s) about my weight lifting pursuits here.
So to that end, I decided to bust-out an oldie but a goodie protein pancake recipe that I used many years ago. It is easy, fast, and delicious!
Side Note: The consistency isn’t that of a traditional whole egg and flower based pancake. It is spongier and less like a cake.
Tools:
- Blender
- 6” Skillet w/ Lid
- Spatula
Ingredients:
- 4 Egg Whites or ¾ Cup Liquid Egg Whites
- 3 Tbs Low Sugar Preserves
- 1/3 Cup Oats
- ½ to 1 pkg of Organic Stevia
- 1 tsp Grass-fed Butter or Avocado Oil
Directions:
Place the first four ingredients in the blender and blend into a liquid. Heat the pan on a medium-low heat and add cooking fat of choice to prevent sticking. Once the pan is warm, pour the blender content into the pan and cover with a lid. Cook on the medium-low heat for approximately 4 to 5 minutes, until the center is no longer runny. Then flip it over and cook for another 2 minutes, it will puff-up.
Either eat it immediately or do what I do and make it the night before, place on paper towels in front of a little fan to cool, then place in a zip-lock bag and put in the refrigerator for the next day’s breakfast or afternoon snack.
No butter nor syrup is needed. Tastes good cold or warm. I like to warm it a little (not cook it more, just knock the chill off) and eat it with ¼ cup of cottage cheese on top.
The pancake provides about 46 grams of protein and the cottage cheese adds an additional 6.5 grams = 52.5 grams of protein.
In addition to adding the Protein Pancake to my diet, I’m including Primal Kitchen’s Primal Fuel, Vanilla Coconut whey protein isolate powder, which I purchase through Thrive Market at a $6.97 discount + free shipping with purchases over $49.
