Love to eat dessert but want to cut your calorie intake at the same time? Why not try making pancakes with added protein powder to keep them delicious without sacrificing nutrition? If you want, you can even serve pancakes with various toppings or favorite fruits to enrich the nutrition and taste, you know! Serve high-protein pancakes as a healthier breakfast menu so that your body is better prepared for a busy day!
Ingredients
Simple High Protein Pancakes
- 2 eggs
- 40 grams of protein powder vanilla flavor
- 1 tsp. baking powder
- 6 tbsp. water or almond milk
- Coconut oil, butter, or cooking spray (oil in a spray bottle)
For: 2 servings
High Protein Banana Pancakes
- 1 banana
- 2 eggs
- 40 grams of protein powder vanilla flavor
- 1/4 tsp. baking powder
- 1/4 tsp. salt
- 1/8 tsp. cinnamon powder
- Coconut oil, butter, or cooking spray (oil in a spray bottle)
For: 2 servings
Step
Method 1 of 2: Make Simple High Protein Pancakes
Step 1. Combine eggs, protein powder, baking soda and water in a bowl
First of all, prepare a large bowl. Then, put 2 eggs in it. Beat the eggs until there are no lumps, then add 40 grams of vanilla-flavored protein powder, 1 tsp. baking powder, and 6 tbsp. water into it. Mix all the ingredients using a dough beater until the texture and color are even.
- If you want, you can also use almond milk instead of water for a softer, denser pancake texture.
- The dough should be fairly thick in texture, but not as thick as classic pancake batter.
Step 2. Heat a nonstick skillet with oil over medium heat
First, place a nonstick skillet on the stove. Then, spray the surface with oil or grease it with butter/coconut oil for a healthier version of the pancake. After that, heat the pan for 1-2 minutes. While waiting for the pan to heat up, measure out the pancake batter that will be cooking.
If using butter, heat the skillet over low heat to prevent the butter from burning when measuring out the pancake batter
Step 3. Pour the mixture with the help of a measuring cup or spoon so that the amount is more balanced
If you want, you can pour the batter with a ladle or measuring cup so that the size of each pancake is more balanced when cooked. If there is a little bit of dough left in the measuring cup or ladle, don't forget to scrape it off with another spoon. Thus, the measurement of each dough will be more accurate.
If you don't care about the size of the pancake once it's cooked, you can just pour in the batter without measuring it first. However, understand that different sizes will require different cooking times
Step 4. Pour 3 spoons of batter onto the surface of the pan with a distance of about 2.5-5 cm between each dough
Use a measuring cup or spoon to pour the batter onto the surface of the pan. Approximately, pour about 80 ml of batter for one pancake, and leave enough space between each so that the pancakes don't stick together as they cook.
- Each pancake batter should be about 7 to 12 cm in diameter.
- Pause for 2-3 seconds after pouring a spoonful of dough to allow the texture to harden before you pour in another. Thus, each dough will separate well and not stick together.
- If the surface of the pan is greased with butter, reduce the heat before pouring the mixture.
Step 5. Turn the pancake over once small bubbles appear on the surface of the dough
After 3-4 minutes, small bubbles should start to appear on the surface of the dough. This indicates that the side of the pancake that is being cooked is fully cooked. Once this condition is reached, immediately flip the pancake, and try not to shift the location of the pancake after turning it.
Tips:
The time it takes for bubbles to form will depend on the size of the pancake. Generally, 4 pancakes need to be cooked for 3 minutes, while 3 larger pancakes may need to be cooked for 4 minutes on each side.
Step 6. Cook the other side of the pancake for 3-4 minutes
If the first side of the pancake cooks for 3 minutes, cook the other side for another 3 minutes. Meanwhile, if the first side of the pancake is cooked for 4 minutes, cook the other side for the same amount of time so that it cooks more evenly. Once the pancakes are cooked, quickly transfer them to a serving plate with the help of a spatula.
To determine the level of doneness of a pancake, try to observe the color and texture of the edges. If the edges turn brown and the texture looks hard, it means the side being cooked is done
Step 7. Garnish the surface of the pancakes with nuts, fresh fruit, syrup, or powdered sugar
Once the pancakes have been transferred to a serving plate, you can decorate the surface with your favorite accompaniments. To increase the nutrition, you can add walnuts and fresh fruit. Meanwhile, to make the taste sweeter, try adding syrup or a sprinkling of powdered sugar.
- If you want to consume syrup but are trying to reduce your sugar intake, use a syrup that is free of sugar and artificial sweeteners.
- Leftover pancakes can be stored in the refrigerator for 1-2 days.
Method 2 of 2: Make High Protein Banana Pancakes
Step 1. Separate the yolks and whites into two bowls
First, tap the eggshell against the rim of the bowl, then pour the yolks into the bowl while moving the whites from one part of the shell to the other so that they don't pour out. Do the same process for the second egg.
Step 2. Beat the egg whites for 2 minutes until the texture is smooth
To beat the eggs, use a mixer on high speed, and make sure the beaters on the mixer also touch the edges and bottom of the bowl so that all of the eggs are well combined. Alternatively, you can also use a mixer to beat the egg whites manually in a circular motion.
If you beat the eggs manually, you will most likely need to add another 1-2 minutes of beating time. Eggs are ready to be made into pancakes if they feel a little softer and runny than before
Step 3. Cut the bananas into small pieces, then put them in a bowl with the egg yolks
Peel the banana peel, then place the peeled banana on a cutting board. Then, cut the bananas into 2.5 cm thickness, and place the banana slices in the bowl with the egg yolks.
Tips:
The role of bananas can be replaced with blueberries or strawberries, if you wish. Or, you can also mix half a banana with 10-15 blueberries for a taste of both!
Step 4. Put all dry ingredients in a bowl with egg yolks
Pour in 40 grams of vanilla flavored protein powder, 1/4 tsp. baking powder, 1/4 tsp. salt, and 1/8 tsp. Put the cinnamon powder into a bowl with the egg yolks, then stir all the ingredients until they are well combined and the texture is thick.
If you want, you can also use chocolate-flavored protein powder instead of vanilla. However, many people admit that chocolate-flavored protein powder will taste like metal when processed into food
Step 5. Pour the egg whites into a bowl containing the other ingredients, then mix all the ingredients until smooth
Slowly pour the egg whites into the bowl containing all of the previously mixed ingredients. After that, knead the dough in a folding motion (from the bottom of the bowl in one direction) using a rubber spatula or wooden spoon. Knead the dough for 3-4 minutes until the color and texture are well combined.
Step 6. Heat a large nonstick skillet over low heat, then grease the surface with oil or butter
Place a large nonstick skillet on the stove. Then, spray the surface with oil, or pour a little coconut oil into it. If you want, you can also grease the pan with melted butter for a healthier pancake. After that, heat the oil in a frying pan for 1-2 minutes.
If the pan is coated with butter, be careful not to burn the butter! If the pan starts to smoke or smells like burning, immediately reduce the heat and add the amount of butter you used
Step 7. Fill the measuring cup with pancake batter
If you wish, you can pour the pancake batter directly onto the pan or use a measuring cup/spoon to make sure each dough has a balanced volume. In addition, using a measuring cup or spoon, which generally has a funnel-like edge, will also make it easier to pour the pancakes onto the pan.
Alternatively, the batter can also be poured directly onto the pan. However, in general, each pancake will not be the same size once it is cooked
Step 8. Pour 4 scoops of pancake over the pan, and make sure there is about 2.5-5cm of space between each pancake batter
Use measuring cups to pour 4 pancake batter 60 ml each into the pan. Pause for 3-4 seconds after pouring each dough so the edges of the dough don't stick together, and leave some space between each dough.
Ideally, each pancake should be about 10-15 cm in diameter
Step 9. Cook each side of the pancake for 90-120 seconds
Each side of the pancake should cook for at least 90 seconds. Once the edges have browned, slide a spatula into the bottom of the pancake to flip it over. Then, cook the other side of the pancake at the same time.
High-protein pancakes won't bubble up as much as regular pancakes. Therefore, observe the color of the edges of the pancakes to check for doneness
Step 10. Transfer the pancakes to a serving plate and decorate the surface as desired
Use a spatula to transfer the cooked pancakes onto a serving plate, then decorate the surface with your favorite toppings, such as fresh fruit, nuts, powdered sugar, honey, ground cinnamon, or syrup.
- Love to eat syrup but don't want to reduce the nutrition in pancakes? Try using a syrup that doesn't contain artificially sweetened sugar.
- Leftover pancakes can be stored for 1-2 days in the refrigerator.
