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View Full Version : Protein Pancakes - 235 Calories, 45g Protein, 2g Carbs, 2.5g Fat



Reala
02-01-2010, 07:21 AM
Protein Pancakes

Ingredients
4-6 Egg Whites (2 for every pancake)
30g-45g protein powder per pancake (15g per pancake)

Calories
5 Large Egg Whites - 85 calories, 15g of protein
Whey Protein Powder - 150 Calories, 30g Protein
Total: 235 calories, 45g protein, 2g carbs, 2.5g fat, 1.2g sat fat.

You can also add in 20g of oats if you want some carbs... up to you really. If I have them for breakfast I chuck in the oats, if for tea I take them out... the actual texture, etc doesn't change much to be quite honest.

Instructions
Get your eggs and empty the egg whites into a measuring jug or similar.
http://photos-b.ak.fbcdn.net/hphotos-ak-snc3/hs156.snc3/18355_278312134374_766789374_3102736_1680963_n.jpg

Empty in your whey protein powder and oats (if you're using them). It will look gross at first and you will have to mix it for ages to get it smooth.
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs156.snc3/18355_278312139374_766789374_3102737_3984459_n.jpg

Once mixed empty into a non-stick frying pan. A tip I like is heat it up, then spray that 1 calories oil stuff on it five times... I never have a sticking issue then! :Phttp://photos-g.ak.fbcdn.net/hphotos-ak-snc3/hs136.snc3/18355_278312149374_766789374_3102738_2225491_n.jpg

Once cooked it will look something like this:
http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs136.snc3/18355_278312159374_766789374_3102739_186003_n.jpg

Now I like jam on my pancakes but obviously we are going for low calories so I went for puree instead. Where as jam has about 250-300 calories per 100 grams and 60-70 grams of sugar. Puree has about 80 calories per 100 grams and about 10 grams of sugar. OBVIOUSLY YOU DON'T USE 100 GRAMS!!!
http://photos-d.ak.fbcdn.net/hphotos-ak-snc3/hs156.snc3/18355_278312169374_766789374_3102740_3622585_n.jpg

Rip.66.
02-01-2010, 08:44 AM
So it's just powder, egg whites, and Oats? I don't get how it cooks up to be bread-like.

Reala
02-01-2010, 08:53 AM
Well think about how an omlette looks mate. Essentially it's an omlette without the milk and added powder.

Rip.66.
02-01-2010, 08:58 AM
yeah true..I'm definitely going to give these a try, thank you for the recipe and pics.

Beaker
02-02-2010, 01:08 PM
sooooo, how does it taste? i only have chocolate protein here and im wondering what a chocolate pancake would taste like.

Rarend99
02-07-2010, 08:30 PM
sooooo, how does it taste? i only have chocolate protein here and im wondering what a chocolate pancake would taste like.

yeah i also only have chocolate protein although i do have the vanilla maxima from at large which do you think is better?

danisleet
02-09-2010, 07:52 AM
I cant find any decent syrup to add to this with low cal. anyone know of some?

Focused70
02-09-2010, 11:47 AM
I cant find any decent syrup to add to this with low cal. anyone know of some?

You could always make your own.

6 cups strawberries
3 cups frozen concentrated fruit juice (white grape, apple or peach are good examples)
2 tablespoons lemon juice

Process berries in a food processor or juicer until thoroughly crushed. You might have to do this in batches, depending on whether you use the full six cups or halve the quantity.

Combine berry mixture and lemon juice in a large saucepan. Bring to a boil and lower heat, then simmer for 5 to 10 minutes or until berries are soft. Stir occasionally.

Let cool, then strain the liquid either through a sieve, colander or food mill.

Strain again, this time through two layers of cheesecloth. Discard any pulp.

Combine berry juice with fruit juice concentrate in a large saucepan. Bring to a boil and simmer for 2-3 minutes. Skim off any foam.

Use syrup as needed. You can also can the remainder for future use.

Time: Approx. 1 hour, makes approx. 10 cups of syrup.

Rip.66.
03-08-2010, 04:34 AM
I just wanted to say that this is the most useful recipe I have found to date. I eat these probably 4 times a week. They are really good with semi-sweet chocolate ships cooked in with peanut butter on top. It's like a 70 gram dessert. With some fat (pb) haha. But seriously, thanks man.

Joe Black
03-08-2010, 05:19 AM
Real, awesome recipe.

Mind if we feature it in our newsletter?

gmen5681
03-30-2010, 07:58 AM
i just made these and i think i cooked them a little too long. they came out pretty spongy, but not like pound cake or something more like a real sponge. lol and then i took 1 cup of frozen strawberries heated them up and pureed them. the strawberries were very tart, how can i make them sweeter but without adding sugar? and how can i make the pancakes less spongy? either way it really was an awesome recipe. thanks Reala.

mike mcgee
04-21-2010, 08:26 AM
I am stoked to try this, might do it for dinner... I can't believe just the protein powder, no flour. I would always add a scoop or two protein to whatever traditional pancake recipe I was making. Some people asked about syrup. I started using "real" maple syrup, not the processed stuff on my pancakes, it has sugar, but at least it is natural. Also, you can use honey. I heat it up and add a little water to help thin it out.

kajeaun
04-29-2010, 09:24 PM
i just tried this recipe not even five minutes ago and its awesome. Dude you are my new best friend. Genius!!

kajeaun
04-30-2010, 05:07 PM
I tried these again today and made my own "McGriddle" with strawberry Nitrean, bacon, and breakfast sausage. I thought it was great.

fixationdarknes
04-30-2010, 09:31 PM
I'm actually about to make some of these with my sister. w00t!

cphafner
04-30-2010, 10:11 PM
I cant find any decent syrup to add to this with low cal. anyone know of some?

My local organic store has a zero carb syrup. I'll see if I can find the name. I don't have any in house.

Reala
05-17-2010, 02:08 AM
Real, awesome recipe.

Mind if we feature it in our newsletter?

Go ahead Daniel!!!

Sorry I forgot all about this thread!!! :D I have a few other recipes I will put up over the next few weeks :)

Really glad everyone is loving it ;-)