2 Protein Pancake Recipes to Fill You with Energy

06 June, 2020
Eating foods rich in protein is beneficial, as they’re satiating and low in calories. Make these protein pancake recipes to start the day with energy!

Protein pancakes are easy to make and combine with other foods to make a healthy and balanced breakfast or snack. Below, discover two protein pancake recipes.

In fact, as they’re a lighter version of traditional pancakes, they’re ideal to include in the daily diets of both children and adults, as they’re very appetizing if you choose the right ingredients.

The benefits of consuming protein

Different sources of protein.
Consuming high biological value proteins is essential for bodily functioning.

Proteins are macromolecules made up of amino acids. This macronutrient, along with carbohydrates and fats, constitutes one of the main bodily components. It has vital functions and its biochemical profile makes it capable of providing essential benefits, such as:

  • Immune function. It forms antibodies, which are the foundation of the immune system and protect our body against the different pathogens it’s exposed to.
  • Along with iron, it constitutes hemoglobin, which is essential for the correct distribution of oxygen in the blood.
  • Protein makes up the structure of our DNA.
  • Protein forms the tissues of the skin, organs, muscles, nails, hair, and bones.
  • It forms collagen, which provides structure and support to tissues.
  • Enzymatic function. Protein forms the basic structure of enzymes, responsible for catalyzing the biochemical reactions that take place in our body.
  • Likewise, protein also makes up most hormones. These act as chemical messengers that specialized cells secrete in order to influence the function of other cells.
  • It determines the shape and structure of cells and directs almost all vital processes.

Not consuming enough protein can have harmful effects on your health, since the main bodily functions depend on them. The amount you need to consume per day depends on your age, weight, sex, medical history, and sports activity.

Read more here: Healthy Breakfast: Oats, Banana, Cocoa, and Coconut Oil Pancakes

Protein pancake recipes

1. Oats and egg white protein pancakes

Protein pancakes on a plate.
Egg whites provide high biological value proteins, while oats are a great source of fiber.

This recipe is especially indicated for people who play sports, because oats are rich in complex carbohydrates, fiber, protein, and unsaturated fats.

You can have them for breakfast or as a snack, accompanied with natural fruit juice, milk, vegetable, drink or yogurt. Also, they’re an excellent pre-workout food.

Ingredients

  • 100 grams (4 oz) of pasteurized egg whites
  • 35 grams (1.3 oz) of whole grain oats
  • Extra virgin olive oil
  • Cinnamon (to taste)
  • Optional: 0% fat quark

Preparation

  • Firstly, beat the egg whites until they foam and add the oats in a lifting motion.
  • Heat a non-stick frying pan over a medium heat with a few drops of extra virgin olive oil.
  • When it’s hot enough, add part of the mixture and cook for a couple of minutes until you notice that the dough bubbles in the middle. Brown on the other side and set aside.
  • You can add any topping you want, from cut fruit to fresh cheese. If you think they lack flavor, you can add a natural sweetener, such as stevia, or a teaspoon of cinnamon powder to the mixture.

Note: If you don’t have pasteurized egg whites, you can use the white of three eggs and save the yolks. Similarly, if you don’t have oatmeal, you can make it by grinding whole oat grains with the help of a food processor or a powerful mixer.

Learn more here: 5 Healthy Breakfasts To Kick Off Your Day

2. Oats and spelt protein pancakes

Pancakes with blueberries.
These protein pancakes are ideal to combine with fruits, as they give them a sweet touch.

This recipe further increases the content of fiber and complex carbohydrates. Thus, the satiating and energetic effect of the previous recipe is greater. In addition, you can make it with vegetable milk if you prefer.

Ingredients

  • 200 ml of skim milk or almond milk
  • 70 grams (3 oz) of whole grain spelt flour
  • 70 grams (3 oz)  of whole grain oats
  • 1 whole egg
  • Extra virgin olive oil

Preparation

  • Firstly, put all the ingredients in a bowl and, with the help of a mixer, mix them until they’re completely integrated.
  • As in the previous recipe, heat a frying pan, add the mixture, and brown on both sides.
  • If you use oat milk, you don’t need to add artificial sweeteners. You can accompany them with cut fruit, hummus, homemade peanut butter, or cocoa powder syrup.

These protein pancake recipes provide your body with the nutrients it needs to start your day with energy. Whether it’s to go to work, study, or sports training, make these easy protein pancakes for the entire family!