Luke’s Breakfast Pancakes

IMG_1676I was lucky enough a few weekends ago that my boyfriend decided to make ME breakfast. This is somewhat of a rare occassion, so definitely called for celebration. With a little guidance from me he came up with this fantastic protein pancake recipe. Its totally fool proof and makes 6 fluffy pancakes the size I make them, or 4 huge fluffy man size ones.

Ingredients

Method

  1. Start by blending the Oats. (If you have a nutribullet or similar smoothie blended type gadget, just put all ingredients into it and blend…Voila)
  2. If you don’t, blend the oats, add in the protein powder, and baking soda.
  3. Finally whisk in the eggs and almond milk.
  4. Heat up your pancake pan with a little coconut oil and once it is very hot ladel the mix onto the pan.
  5. Wait for the bubbles to appear, and to pop before flipping.
  6. Enjoy fantastic light fluffy pancakes.

MACROS (per pancake when batch makes 6): 109Kcal/ 3.1g Fat / 7.8g Carbs/13.3g Protein 

Low Carb Protein Waffles

IMG_1831After a post-christmas catch up with one of my best friends, I learned that she had been given a waffle maker for Christmas! I couldn’t resist organising a waffle making date to try out something new. Anyone who doesn’t have a waffle maker…firstly buy one (like I am going to) or you can use this recipe to make a stack of low carb pancakes.

These were utterly delicious. I topped mine with total 0% fat free greek yoghurt, a handful of blueberries, sprinkle of freeze dried raspberries, and flaked almonds. I finished the waffles with The protein works zero syrup in dark chocolate flavour. Because they are so low carb I could get away with one even on a low carb day!


Ingredients

  • 60g Almond Flour
  • 60g Vanilla whey protein powder
  • 2 tsp Baking powder
  • Pinch salt
  • 1 Egg
  • 1 tbsp Egg white (equivalent to the white of one large egg)
  • 1/2 tsp Stevia
  • 50ml Almond milk

Method 

  1. Heat up your waffle iron, or pancake pan if using the recipe for pancakes.
  2. Mix all the dry ingredients together in a mixing bowl.
  3. Make a well in the middle of the dry mixture, and crack in the egg, add egg white and stir in.
  4. Slowly add milk a bit at a time, for the waffles you may not need the whole 50ml as the texture of waffles is usually a bit thicker than pancakes.
  5. Pour mix into the waffle maker or make pancakes.

MACROS per waffle: 116kcal/ 6.6g Fat/ 3.2g Carbs/11.7g Protein

Blueberry Protein Pancakes

IMG_0412 (1)I’ve finally cracked it. A simple easy to make thick fluffy pancake recipe with low carbs low fat and high protein! Hurrah!

I love pancakes, I really miss them dieting but I have just never found I could make protein pancakes a success. Finally I have got the hang of it and I today on high carb day I majorly indulged in these!

The recipe makes 2 small sized pancakes, depending on your diet or not diet as the case may be you can easily double this up and have 4 for breakfast.

Full macros for these are listed below but I thought for a more accurate idea I would show you that for the plate of pancakes pictured (high carb day for me) of 4 pancakes topped with yoghurt, fruit and The protein works zero maple syrup.

MY PLATE: 432Kcal/42g Carbs/6g Fat/ 53g Protein 


Ingredients

  • 20g Oats
  • 40g Cottage cheese
  • 15g Vanilla whey protein powder
  • 4tbsp Egg whites (equivalent to the whites from 4 large eggs)
  • 1/2 tsp Baking powder
  • 20g Blueberries (can be omitted or replaced with alternatives)

Method

  1. Keeping the blueberries to one side, blend all ingredients together either with a hand blender, or I use my nutribullet.
  2. Heat up your pan with coconut oil (I use to 1 kcal spray version) and once your pan is hot ladel on 1/2 of the mix nto the pan. Then quickly drop 4/5 blueberries ontop of your pancake.
  3. As the batter bubbles up and bubbles pop slide a thin spatula underneath the pancake and flip to cook both sides.
  4. Serve and eat warm from the pan!

Serving suggestions: blueberries, raspberries, lemon juice, fage total 0% fat greek yoghurt, waldens farm syrups, the protein works zero syrup.

MACROS per pancake (with blueberries): 103Kcal/ 1.4g Fat/ 9.9g Carbs/12.6g Protein 

MACROS per pancake (without blueberries): 97Kcal/1.4g Fat/8.4g Carbs/12.5g Protein

 

 

Easy Banana Protein Pancakes

IMG_5407Some days the prospect of a bowl of plain porridge in the morning just doesn’t cut it. Oats are a great way to start the day, so I decided to incorporate them into these super simple protein pancakes. They are made with banana, but those banana haters out there please do not shy away as they are only there to create the right texture, and you don’t really get a banana flavour at all, just a nice light fluffy pancake.

It really is so super simple and you can whip these up in minutes…I do even before work.


Ingredients

Recipe makes 5 pancakes

  • 1 medium banana
  • 50g Oats blended to a fine texture (I use Quaker Oats and blend them)
  • 1 1/2 scoops of Vanilla Whey protein powder (I use The Protein Works Vanilla Creme)
  • 1 tsp baking powder
  • 100ml approx unsweetened almond milk
  • 1 tbsp coconut oil (for frying)

Method

  1. Set up your pan to a high heat and add a little coconut oil (or any other light oil alternative of your choice)
  2. Personally I use a nutribullet for this recipe, whack all the ingredients in and blend. You will need to get your oats down to a fine grain so some form of blender hand held or otherwise would be needed.
  3. If you don’t have a nutribullet or similar, blend your oats down, add the protein powder, and baking powder.
  4. Mash your banana finely and add to the dry mix.
  5. Add almond milk and whisk until it forms a batter, adding a little at a time to ensure a pancake mix consistency.
  6. Pour 1/5 of the mix into your pan, when holes start to appear on the surface of the pancake its time to flip.
  7. I serve straight away with a medium banana sliced, and any other fruit I have in the house. I always drizzle with ‘The Protein Works Zero Maple Syrup’ which is basically the best thing in the world. More about those later!

MACROS: per pancake 114kcal/Fat 4.3g/Carbs 12g/Protein 7.5g