Are you physically active? You don’t have to be a professional athlete or a bodybuilder, just a regular mom, trying to do a few push-ups while doing her everyday busy routine with the kids around the house. In that case, you need extra protein. How would you like your protein to be packed in pancakes? Counting calories, you say? No worries, there is a wide range of low-calorie, low-fat and protein-packed pancake recipes just for you.
Why Add Protein Supplements to Pancakes?
People who exercise on a regular basis need higher quantities of protein to support muscle growth, as well as to relax the joints and muscles after training. But protein does more than that. It boosts your energy levels and metabolism, making it easier for you to lose weight!
The reason physically active people opt for protein supplements is their convenience, lower cost, and to avoid the unwanted intake of carbohydrates and fats. Also, when it comes to desserts, the richest natural sources (meat and fish) are not an option.
Protein supplements are sold in many forms: shakes, bars, bites, oats, gels… but the best option for pancakes is the protein powder. These powders are sugar-free and very often they contain flavoring added for palatability. Such flavorings may include cinnamon, chocolate, peanut butter, vanilla, mint, orange, strawberry, blueberry, banana, pina colada, coffee…Now this fact alone opens a world of pancake possibilities.
Milk-Based Protein Powder Pancakes
Whey is the most commonly used protein powder. It is very rich in essential amino acids and branched-chain amino acids, which help muscle recovery. Whey protein is usually taken within 30 minutes before and after a training session.
Idea: Prepare the batter with 3 egg whites (natural protein source), ½ cup uncooked oatmeal, ½ mashed banana, 2 tsp baking powder, and a scoop of chocolate-flavored whey protein powder (molten chocolate flavor).
Casein is also known as milk protein and contains glutamine. It is ideal for between meals and before going to bed to feed muscles and fuel recovery.
Idea: Mix one scoop of chocolate peanut butter-flavored casein powder, 3 egg whites, ¼ cup of almond milk, 1 tablespoon almond butter, and a tablespoon of pure maple syrup to sweeten the pancakes.
Vegan Protein Powder Pancakes
Hemp protein is obtained from hemp seeds, known for their numerous health benefits. This is a very easily digestible protein, rich in essential fatty acids. Because it is a plant-based supplement, hemp protein is perfect for vegans.
Idea: Combine ¼ cup rolled oats, 1/8 mocha-flavored hemp powder, ¼ cup flaked coconut, ¼ cup coconut milk, and ½ tsp baking soda.
Soy protein powder, extracted from soybeans, is another great vegan option, ideal for fast muscle development.
Idea: Mix a scoop of soy protein powder (try the cookies and cream flavoring) with 1/3 cup oats, one tablespoon of unsweetened almond milk, 4 egg whites, and add ¼ cup of fresh blueberries.
Rice protein powder is highly digestible and allergen free (in case it is made from whole grain). Since this protein is low in the amino acid called lysine, it is often combined with pea protein powder.
Idea: Combine two scoops of vanilla-flavored pea/rice powder with 2 tbsp. raw coconut flour, and 1 cup egg whites and ½ cup of coconut milk.
Make sure you serve your protein pancakes with sugar-free, 100% natural toppings, such as:
- calorie-free chocolate or pancake syrups
- pure maple syrup
- organic peanut butter
- raw chopped nuts
- unsweetened coconut flakes
- organic sugar-free fruit spreads
Now out your headphones on, put on some music and start your workout session!