What are the benefits of flourless protein pancakes?
Regular pancakes contain a lot of carbohydrates. As for protein pancakes, they are quite nutritious and promote significant muscle growth. In this case, you will not gain weight. The dish contains useful microelements:
- vitamins A and B;
- beta carotene;
- phosphorus;
- calcium;
- iron;
- iodine;
- linoleic acid.
The energy value of the product is 191.8 kcal.
Protein pancakes go well with fresh berries or fruits. They are best eaten immediately after preparation, especially for breakfast. If you store protein powder pancakes in the refrigerator, they will lose their flavor.
We have collected interesting recipes for protein pancakes. Be sure to try it and find yours!
What are protein pancakes?
American protein pancakes can be used as a filling and energetic snack, both before exercise and for muscle recovery after training and replenishing the body's energy reserves. Their main ingredient is protein - whey, egg, casein. They replaced the flour present in all recipes for pancakes and pancakes. Protein pancakes, including those intended for weight loss, contain:
- Greek yogurt or low-fat kefir;
- nuts;
- almond oil;
- berries;
- seeds
Below we present 4 successful recipes for protein pancakes using common ingredients that are found in any kitchen. You can easily cook them yourself. Whey protein pancakes will make your weight loss simple and enjoyable. One or two pancakes will be enough to fully recover after a workout.
Protein pancakes are in high demand in the sports environment. We've rounded up 3 popular recipes for these American whey protein pancakes, plus one recipe for vegan, egg-free pancakes.
Protein and Rice Flour Pancakes
- In a saucepan or bowl, beat 200 gr. kefir and two eggs.
- Add 140 gr. dry protein mixture with rice flour.
- Stir. The main thing is that there are no lumps.
- The resulting dough must be left for twenty minutes or half an hour so that the rice flour swells.
- Place the dough on the frying pan. It should first be heated and lubricated with oil.
- Fry covered for no more than two or three minutes on each side.
As soon as an appetizing golden crust has formed, the pancakes can be placed on a plate. Serve with sour cream, jam or natural honey.
Chocolate Protein Pancakes Recipe
- Grind a glass of oatmeal into flour.
- Add 30 g of protein, 3 teaspoons of stevia extract, 2 dessert spoons of cocoa, baking powder.
- Mix thoroughly.
- Add egg whites, three are enough.
- Pour ¼ cup of water and whisk everything.
- Let's bake.
If you don’t have cocoa on hand, then it’s advisable to use cinnamon. It should be ground, put no more than 1.5-2 teaspoons. To make the pancakes easy to remove from the pan, add a dessert spoon of olive oil.
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Step-by-step recipe with photos
Several years ago, I didn’t even know about the existence of protein in the form in which athletes now use it, but it turned out that with its addition you can prepare not only a milk-protein shake, but also various dietary treats, such as pancakes and muffins.
Yes, yes, one day I decided to try making protein pancakes and was pleasantly surprised - they were both tasty and healthy. After all, protein is the same protein that we consume along with eggs and meat. And in structure it is very similar to powdered milk.
Prepare the ingredients for the protein pancakes.
Pour kefir into a deep bowl - the fat content doesn’t really matter. Beat a fresh chicken egg in there.
Place the protein and whole wheat flour in a bowl. Since protein can have different flavors, choose at your discretion - vanilla, banana, chocolate, strawberry or any other.
Add sugar, vanilla and ground cinnamon if desired, just a little, otherwise it may taste bitter.
It is better to use a ripe banana. Although if you want to make very low-calorie pancakes, then take an unripe banana and do without sugar. Peel the fruit and cut it into pieces.
Use an immersion blender and blend all ingredients into a smooth, thick pancake batter. Let it sit for 10 minutes, after which you can start frying.
If desired, grease the pan with vegetable oil or a piece of butter. Pour in small portions of the dough and fry for a minute and a half on each side.
Serve protein pancakes warm or hot, straight from the pan. Before serving, you can sprinkle with powdered sugar or pour over sweet syrup. Bon appetit!
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What do we need for cooking?
Inventory:
- Deep bowl.
- Mixer or whisk. If they are not there, you can use a regular fork.
- A frying pan with a thick bottom, preferably cast iron.
- Spatula for removing pancakes from the frying pan.
- Flat plate for prepared pancakes.
Components:
- 4 tablespoons of protein. I cooked with Myprotein (white chocolate)
- Two fresh chicken eggs.
- 150 ml milk.
- Vegetable oil for greasing the pan.
The simplest recipes with protein: several baking options for every day
Dietary products in proper nutrition can be as tasty as the sweets that many are accustomed to. And if you prepare them correctly, they will also be useful. One way to make baking or dessert healthy is to use recipes with protein powder, which replaces flour, sugar and starch. This ingredient increases the biological value of the finished product by increasing the amount of protein. But the volume of carbohydrates in baked goods with protein, on the contrary, decreases, which makes it suitable for proper nutrition.
Pancakes with protein
Pancakes are a cross between pancakes and pancakes. They are similar in shape to pancakes, and in fluffiness and thickness they are comparable to pancakes. This recipe is most popular in America, but over time it has become widespread throughout the world.
This protein pancake recipe calls for the following ingredients:
- protein – 30 g;
- buckwheat flour – 100 g;
- kefir – 100 g;
- chicken egg – 1 pc.
- Beat the egg with a whisk.
- Add kefir, beat again.
- Add protein and buckwheat flour, mix until smooth.
- Heat a non-stick frying pan.
- Fry pancakes on both sides over low heat.
It is best to cook pancakes in a dry frying pan. As a last resort, it is allowed to lubricate it with vegetable oil, removing the excess with a napkin. If you decide to make pancakes with berries or other ingredients, it is better to add them directly to the dough that has already been poured into the pan. If you add them at the kneading stage, they may burn during frying. You can use diet jams to serve the dish.
Without flour
It is not necessary to prepare a delicacy with the usual wheat flour - supporters of a healthy lifestyle can easily replace it with bran, try whole grain flour, buckwheat, oatmeal, spelled. The taste will change with any flour, but the pancakes will still turn out wonderful!
For whole grain pancakes you will need:
- a glass of fermented baked milk 4% - 0.5 l;
- 2 cups buckwheat or oatmeal;
- egg – 1 pc.;
- soda or baking powder;
- vegetable oil for frying.
Under no circumstances should you knead the dough with a mixer: it is important to do everything by hand, otherwise the pancakes will fall off.
Of course, to prepare the right delicacy, you will have to experiment with proportions: all types of flour have different stickiness, and the pancakes will fry at different speeds. However, the finished dish will turn out not only tasty, but also healthy, and even safe for your waistline, if you follow moderation.
Protein cookies
In addition to wheat flour and sugar, store-bought cookies contain many other ingredients, and not all of them are healthy for humans. These are palm oil and other fats, flour improvers, emulsifiers, dyes, flavors and other components that do not add any benefit to the product. And, of course, a lot of sugar.
From store-bought cookies, you should choose biscuits. They contain a minimal amount of additives and are also low in calories. But it’s best to prepare the delicacy yourself.
This protein cookie recipe requires the following ingredients:
- whey protein – 50 g;
- flour – 2 tbsp. l.;
- oat bran – 1 tbsp. l.;
- chicken egg – 2 pcs.;
- boiling water – 1 tbsp. l.;
- quail egg – 4 pcs.;
- sugar substitute – 5-7 tablets;
- low-fat cottage cheese 0% - 400 g.
- Pour boiling water over the sugar substitute.
- Add all the eggs, beat them.
- Stir in the cottage cheese, beat the whole mass again until smooth.
- Add flour, bran and protein, mix.
- Form cookies approximately 5 mm thick.
- Place on a baking sheet lined with parchment.
- Place in the oven for half an hour, bake at 180°C.
If desired, you can add other ingredients to the protein cookies, such as dried fruits, seeds or chopped nuts.
Protein pancakes recipes
OPTION No. 1
- Take oatmeal and grind it into flour in a blender or buy ready-made oatmeal.
- Next, add yogurt, peach, apple, raspberry and protein to the mixture, then stir everything carefully again.
- After this, add the peanuts and grind again so that the nuts are as small as possible.
- Place the resulting mixture on a heated frying pan and cook the pancakes under the lid, frying on each side for 3-5 minutes.
Required Products:
- 1/3 of an apple
- 1/3 part peach
— 60g. – whey protein
- 100g. cereals
- 200ml. yogurt with 1.5% fat content
The nutritional value:
OPTION No. 2
- You can mix whey protein with an egg without a blender.
- Then add milk little by little and mix thoroughly, why not a blender? Because in this way you can better control the rate of added milk, this whole mass should turn out a little thick.
- Next, pour the mixture into a preheated frying pan, lightly greased with sunflower oil and fry as in the previous recipe for 3-5 minutes on each side.
Required Products:
- 1 PC. - egg
- 30 gr. - Whey Protein
- milk until a thick mass forms
The nutritional value:
OPTION No. 3
This option for preparing pancakes is useful for those who cannot afford protein or simply ran out at the most inopportune moment.
- Again the familiar procedure of mixing oatmeal on a blender
- Next, add bananas, salt and egg to what you got and mix thoroughly in a blender
- Add milk and beat until it forms a thick mass, then place it in a hot frying pan.
Required Products:
- 100g. - cereals
Protein pancakes
Another simple recipe with protein is pancakes, which can be completely different: with milk or kefir, chocolate, oatmeal or banana, pumpkin or blueberry, etc. Their main advantage is quick preparation.
For this protein pancake recipe you will need:
- sweetener – 1 tsp;
- maple syrup without sugar - 2 tbsp. l.;
- egg white – 3 pcs.;
- vanilla ice cream flavored protein – 25 g;
- almond oil – 1 tbsp. l.;
- water – 1/4 cup.
- Mix all ingredients except protein and syrup.
- Add protein, beat everything until smooth.
- Fry in a small amount of vegetable oil on both sides until golden brown.
- When serving, drizzle with maple syrup.
Ready-made pancake mixes
An alternative to protein recipes is pancakes made from pancake mix. Today they are used by many followers of fitness and healthy eating. These pancakes can be a healthy breakfast or post-workout snack.
- Waffles protein "White chocolate". A complete mixture with a protein amount of 11.5 g and a calorie content of 126 kcal per 30 g serving. The amount of sugar in the composition is only 0.74 g, so the mixture can be classified as “Sugar Free”. In addition to pancakes and pancakes, you can make waffles from the mixture.
- Pancakes CHIKALAB “Chocolate”. High protein mixture with protein content of 24 g per 60 g, which is 40%. The composition already contains milk powder, so even when prepared in water, the dough turns out milky.
- Protein Pancake “Raspberry”. Another option for a high-protein mixture with a protein content of almost 58% - 35 g per 60 g serving. The composition contains isomalto-oligosaccharides as carbohydrates, containing prebiotic fiber, beneficial for digestion.
- Protein Pancake. Calorie content – 418 kcal per 100 g. Consists of whole oat and wheat flour, egg powder, whey protein isolate. 100 g of mixture contains 36.7 g of protein. Moreover, isolate is one of the best forms of protein, since it is maximally purified and contains only protein.
The mixtures are easy to prepare because the dough based on them does not burn, and to knead it you just need to pour the powder with milk or water. To make sure there are no lumps in the dough, you can again use a shaker, which grinds the ingredients to the ideal consistency.
Protein Ice Cream
Regular store-bought ice cream contains a lot of fats and preservatives, which are added by the manufacturer to reduce costs and have a longer shelf life. In such situations, hydrogenated vegetable fat or trans fats are used, the consumption of which is harmful to the human body. You need to be especially careful with ice cream if it says “made according to specifications.” The composition of such a product differs from what GOST prescribes.
Ice cream lovers don't have to give up their treat. You can cook it yourself. This protein ice cream recipe requires the following ingredients:
- whey protein Delicious Whey – 100 g;
- Greek yogurt 2% fat - 170 g;
- orange or grapefruit juice – 4-5 tbsp. l.
- Add all the listed ingredients to the container.
- Beat with a blender until smooth.
- Pour into a plastic container.
- Place in the freezer for half an hour.
- Remove and stir, crushing the resulting ice crust.
- Place in the refrigerator for another 1 hour - the ice cream is ready.
Recipe for fitness pancakes made from oatmeal. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “fitness pancakes made from oatmeal.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 217.2 kcal | 1684 kcal | 12.9% | 5.9% | 775 g |
| Squirrels | 8.8 g | 76 g | 11.6% | 5.3% | 864 g |
| Fats | 9.1 g | 56 g | 16.3% | 7.5% | 615 g |
| Carbohydrates | 25.2 g | 219 g | 11.5% | 5.3% | 869 g |
| Organic acids | 0.3 g | ~ | |||
| Alimentary fiber | 1.4 g | 20 g | 7% | 3.2% | 1429 g |
| Water | 53.5 g | 2273 g | 2.4% | 1.1% | 4249 g |
| Ash | 1.723 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 77.3 mcg | 900 mcg | 8.6% | 4% | 1164 g |
| Retinol | 0.074 mg | ~ | |||
| beta carotene | 0.018 mg | 5 mg | 0.4% | 0.2% | 27778 g |
| Vitamin B1, thiamine | 0.144 mg | 1.5 mg | 9.6% | 4.4% | 1042 g |
| Vitamin B2, riboflavin | 0.216 mg | 1.8 mg | 12% | 5.5% | 833 g |
| Vitamin B4, choline | 88.27 mg | 500 mg | 17.7% | 8.1% | 566 g |
| Vitamin B5, pantothenic | 0.488 mg | 5 mg | 9.8% | 4.5% | 1025 g |
| Vitamin B6, pyridoxine | 0.061 mg | 2 mg | 3.1% | 1.4% | 3279 g |
| Vitamin B9, folates | 4.551 mcg | 400 mcg | 1.1% | 0.5% | 8789 g |
| Vitamin B12, cobalamin | 0.281 mcg | 3 mcg | 9.4% | 4.3% | 1068 g |
| Vitamin C, ascorbic acid | 0.22 mg | 90 mg | 0.2% | 0.1% | 40909 g |
| Vitamin D, calciferol | 0.654 mcg | 10 mcg | 6.5% | 3% | 1529 g |
| Vitamin E, alpha tocopherol, TE | 2.046 mg | 15 mg | 13.6% | 6.3% | 733 g |
| Vitamin H, biotin | 6.009 mcg | 50 mcg | 12% | 5.5% | 832 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 120000 g | |
| Vitamin RR, NE | 2.7165 mg | 20 mg | 13.6% | 6.3% | 736 g |
| Niacin | 0.405 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 176.61 mg | 2500 mg | 7.1% | 3.3% | 1416 g |
| Calcium, Ca | 74.48 mg | 1000 mg | 7.4% | 3.4% | 1343 g |
| Magnesium, Mg | 42.95 mg | 400 mg | 10.7% | 4.9% | 931 g |
| Sodium, Na | 307.36 mg | 1300 mg | 23.6% | 10.9% | 423 g |
| Sera, S | 62.67 mg | 1000 mg | 6.3% | 2.9% | 1596 g |
| Phosphorus, Ph | 196.9 mg | 800 mg | 24.6% | 11.3% | 406 g |
| Chlorine, Cl | 459 mg | 2300 mg | 20% | 9.2% | 501 g |
| Microelements | |||||
| Iron, Fe | 1.942 mg | 18 mg | 10.8% | 5% | 927 g |
| Yod, I | 8.8 mcg | 150 mcg | 5.9% | 2.7% | 1705 g |
| Cobalt, Co | 3.386 mcg | 10 mcg | 33.9% | 15.6% | 295 g |
| Manganese, Mn | 0.0134 mg | 2 mg | 0.7% | 0.3% | 14925 g |
| Copper, Cu | 29.57 mcg | 1000 mcg | 3% | 1.4% | 3382 g |
| Molybdenum, Mo | 4.063 mcg | 70 mcg | 5.8% | 2.7% | 1723 g |
| Selenium, Se | 10.063 mcg | 55 mcg | 18.3% | 8.4% | 547 g |
| Fluorine, F | 22.69 mcg | 4000 mcg | 0.6% | 0.3% | 17629 g |
| Chromium, Cr | 1.82 mcg | 50 mcg | 3.6% | 1.7% | 2747 g |
| Zinc, Zn | 0.4606 mg | 12 mg | 3.8% | 1.7% | 2605 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 20.095 g | ~ | |||
| Mono- and disaccharides (sugars) | 4.9 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.235 g | ~ | |||
| Valin | 0.229 g | ~ | |||
| Histidine* | 0.101 g | ~ | |||
| Isoleucine | 0.178 g | ~ | |||
| Leucine | 0.321 g | ~ | |||
| Lysine | 0.268 g | ~ | |||
| Methionine | 0.125 g | ~ | |||
| Methionine + Cysteine | 0.214 g | ~ | |||
| Threonine | 0.181 g | ~ | |||
| Tryptophan | 0.059 g | ~ | |||
| Phenylalanine | 0.193 g | ~ | |||
| Phenylalanine+Tyrosine | 0.336 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.211 g | ~ | |||
| Aspartic acid | 0.366 g | ~ | |||
| Glycine | 0.125 g | ~ | |||
| Glutamic acid | 0.527 g | ~ | |||
| Proline | 0.119 g | ~ | |||
| Serin | 0.277 g | ~ | |||
| Tyrosine | 0.143 g | ~ | |||
| Cysteine | 0.086 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 170.51 mg | max 300 mg | |||
| beta sitosterol | 6.329 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.8 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.012 g | ~ | |||
| 15:0 Pentadecane | 0.003 g | ~ | |||
| 16:0 Palmitinaya | 0.806 g | ~ | |||
| 17:0 Margarine | 0.009 g | ~ | |||
| 18:0 Stearic | 0.392 g | ~ | |||
| 20:0 Arakhinovaya | 0.018 g | ~ | |||
| 22:0 Begenovaya | 0.022 g | ~ | |||
| Monounsaturated fatty acids | 2.232 g | min 16.8 g | 13.3% | 6.1% | |
| 16:1 Palmitoleic | 0.116 g | ~ | |||
| 17:1 Heptadecene | 0.003 g | ~ | |||
| 18:1 Oleic (omega-9) | 1.967 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.012 g | ~ | |||
| Polyunsaturated fatty acids | 2.267 g | from 11.2 to 20.6 g | 20.2% | 9.3% | |
| 18:2 Linolevaya | 2.22 g | ~ | |||
| 18:3 Linolenic | 0.018 g | ~ | |||
| 20:4 Arachidonic | 0.03 g | ~ | |||
| Omega-6 fatty acids | 0.4 g | from 4.7 to 16.8 g | 8.5% | 3.9% |
The energy value of a fitness pancake made from oatmeal is 217.2 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
