The guide you are about to read is a detailed recipe for making protein pancakes to fuel fitness goals like fat loss or muscle gain.
I know that Pancake Day looms, but, from a health-and-fitness point of view, pancakes are not the best things you can eat.
I like a bunch of pancakes swimming in lemon juice and sugar, but eating something like this is not great when you’re looking to pack on some lean muscles or lose some fat. So, I have come up with a healthy alternative.
When I was stripping off the fat for my show, I tested out all sorts of things with the limited food I was allowed to eat. My breakfast consisted of Oatmeal, egg whites and low carbohydrate protein powder.
,A bit of water (100ml) and cinnamon, and you’ve got ingredients for pancakes!
Now, as these are low-fat-no-sugar-high-protein pancakes, they may not be the best tasting; but they are an awesome treat if you are on a fat loss or muscle building diet — they fill you up, and, because of the sweetener from the protein shake and cinnamon, they satisfy your sweet cravings.
Now, below are what you will need to make these protein-packed alternatives to your traditional pancakes!
Ingredients For Protein Pancakes
6 egg whites (or 200 ml).
I take this a lot, so I use my egg whites out of a carton. This saves time spent with messing to separate the yolks and wasting them. These are hard to find in the UK, and probably easier to find in the US. It appears like there is only one supplier here in the UK but I think you can get it delivered. I get mine from Sainsburys or Waitrows, and it is usually near the pastry/bakery items section. A nightmare to find, but worth it if you plan to use it a lot.
100g rolled oats or Oatmeal.
Low carbohydrate & protein powder (whey protein).
You can use any protein powder here but I would stick to a whey powder with low carbs. This is because the oatmeal is providing us with all the carbs we need. I use GN BODY FUEL Whey Matrix. If you are weary and unsure of which protein shake to purchase, you have a right to be. There are many different brands out there that are loaded with sugar and are of low quality. The gym I use has a great range of quality supplements and the guys that run it know what they are talking about; they should be able to advise you on what you need. If you are from my area in the UK, it’s worth checking them out.
The mix is pretty simple to make; you just put all of the ingredients into a mixing bowl or food processor and blend. I use a hand blender as this is a great bit of kit to work with. This one would be perfect!
Blend the mixture. (This part is of personal preference but If you blend it very well until the mix is very smooth, the pancakes often turn out better.)
Once this is done, you will need to heat a non-stick pan until it is hotter than the sun! This is important if you don’t want scrambled eggs and protein shake in a pan!
Once the pan is very hot, you need to add a small amount of vegetable oil. To cut calories even more, I put a small amount of oil in the pan and quickly wipe around the pan with a folded piece of kitchen roll to remove excess oil and spread evenly. Depending on your pan, this should be enough for up to 3 pancakes, and then the oil may need to be applied again.
When the pan is hot enough and the oil has been added, you now need to add a small amount of the mix to the pan. The more you do this, the easier it will become for you to know exactly what amount you need to add per pancake; you can have thick ones or thin ones.
Once the mixture is added to the pan, leave it until you see small bubbles forming on the top. It is now time to ease up the sides with a spatula and flip! It should take around 30 seconds per side, and then rinse and repeat. The pancake should be looking similar to this before flipping. That’s your protein pancake ready for flipping!
This should make a fair number of pancakes. If you are body-building or dieting, you may need to adjust the amounts of ingredients here.
For my pre-contest diet, I had to eat all of these for breakfast. If you are not on a very strict diet, you may want to dust with sweetener or eat with sliced fruit or honey. This would still be a healthy alternative.
I will conclude by saying that these are a great choice for breakfast because they are filling and have slow release nutrients; they are also low in fat and sugar, and have a high protein content, which is also great for weight loss.
Thanks for reading, and I hope this information has helped you.
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