Protein pancakes with protein and egg whites. protein pancakes

If you are tired of the monotonous diet, and you want to eat something delicious (while not gaining extra body fat), then cook for yourself - protein pancakes.

They are a great addition to your diet. Protein pancakes pleasant to the taste and contain many useful substances. You can eat a couple of pancakes daily during breakfast.

They are prepared very quickly and very simply. In order to cook them, you do not need to buy any exotic ingredients. Below are some of the most popular recipes.

Protein pancakes: recipes

Recipe #1

With whey protein - 30g
chicken eggs - 1 pc.
milk - to taste

Cooking method:

We throw protein and a chicken egg into a deep bowl - we interfere. Then gradually add milk and mix. Milk should be added just enough to get a slightly watery mixture. After everything is thoroughly mixed, pour this mixture into a non-stick frying pan and fry on both sides (so that the pancake is slightly browned).

Proteins - 33g

Fats - 6g

Carbohydrates - 5g

Calories - approximately 220

Recipe #2

yoga urt (1.5%) - 200ml
oat flakes - 100g
whey protein - 60g (2 scoops)
apple - 1/3
peach - 1/3
raspberries - 50g
peanuts - 50g

Cooking method:

Grind cereal in a blender. Add yogurt, protein, fruit and stir until homogeneous mass. Add peanuts and beat a little (to make pieces of peanuts). Fry the pancakes in a preheated non-stick skillet covered over medium heat for 3 minutes per side. That's all! Get delicious and healthy protein pancakes!

Proportions of nutrients per total weight:

Proteins - 60g

Fats - 24g

Carbohydrates - 94g

Calories - 1077

Here's another recipe that doesn't contain protein powder.

Recipe #3

bananas - 300g
milk - 60 ml
cereals– 100g
salt - a pinch
eggs - 1 pc

Cooking method:

Before cooking, you need to grind oatmeal to a state of flour. And now the cooking process itself: beat the egg and salt in a blender. Add chopped bananas, beat too. Pour in the milk and stir in the flour. Beat again. The dough should turn out like thick sour cream. Fry in a non-stick pan.

It's no secret that to keep the body in good shape, you need to monitor nutrition. Nutritionists recommend eliminating flour and high-calorie foods in order to achieve weight loss. In addition, eating healthy food will help to avoid many diseases associated with the cardiovascular system and the gastrointestinal tract. But not everyone is ready to give up their favorite foods in favor of a healthy diet. In this case, nutritionists recommend looking for an alternative. delicious meals. For example, instead of ordinary pancakes, you can eat protein pancakes. Their benefit lies in the special cooking technology, thanks to which they are low-fat and nutritious. We offer you several recipes for making these pancakes.

Classic protein pancakes (no flour)

Protein pancakes without added flour are considered a classic example. healthy eating. To prepare them, you will need the following ingredients:

300 grams of low-fat and unsweetened cottage cheese.
Half a mean protein.
5 egg yolks.
300 grams of oatmeal flakes.

Mix all ingredients thoroughly so that no lumps remain. Heat up the pan, pour in the batter. When the edges of the pancake turn brown, flip it over. Protein pancakes can be served with peanuts or almonds.

With blueberries and banana

To prepare them, stock up on the following products:

Three egg whites.
One scoop of protein.
500 grams of blueberries.
500 grams of oatmeal flakes.
baking powder (2 teaspoons).
Half a ripe banana.

Put in a blender, grind until flour is obtained. Then add the baking powder, proteins, banana and protein, mix everything again. Add the blueberries to the protein pancake mixture and stir. After that, you can proceed directly to frying pancakes. They need to be fried for 30 seconds on one side and 40-45 on the other. Garnish with leftover blueberries and bananas before serving.

Pancakes from kefir

Kefir protein pancakes require a large amount of food to prepare, but reviews indicate that they literally melt in your mouth.

600 ml fat-free kefir.
500 grams of flour.
500 grams of oatmeal flakes.
A pinch of salt.
One teaspoon of baking powder.
500 ml skimmed milk.
3 egg whites and one yolk.
Vanilla sugar.
Fresh berries (blueberries, raspberries, strawberries, etc.).

Flour, baking powder, oatmeal and salt are combined in one saucepan, in another we stir milk, kefir, vanilla sugar and eggs. We beat everything well. We combine the two mixtures, interfere so that no lumps are obtained. When you get a homogeneous dough, you can add berries to it and fry the pancakes in a preheated pan. Kefir pancakes are cooked for about 1.5 minutes on one side and the same on the other.

chocolate pancakes

Chocolate Flavored Protein Pancakes are a great start to the day. Such a dish will cheer you up and set you in a positive mood. In order to prepare protein chocolate pancakes, stock up on the following ingredients:

Half a protein scoop. To enhance the taste of chocolate, choose peanut butter flavored protein.
5 egg whites.
1 tablespoon of peanut butter.
2 tablespoons coconut flakes.

First you need to beat, then mix all the ingredients. It is important that the dough is thick. After mixing the ingredients, check that there are no lumps in the protein pancake mixture. If everything is in order, start pouring the dough into a preheated pan. Fry like regular pancakes. When serving, you can decorate with peanuts, chocolate butter or berries.

banana pancakes

To make banana protein pancakes, you will need the following ingredients:

1 stingy protein, vanilla flavor is best.
300 grams of coconut flakes.
1 ripe banana.
1 tablespoon coconut oil.
6 chicken eggs.
Cinnamon.
Maple syrup (to taste)

Protein pancakes with a banana are prepared as follows: first, the eggs are beaten well, then coconut flakes, half a banana crushed into a pulp, and a little maple syrup are added to them. Mix all products together until a homogeneous mass is formed. Coconut oil should be heated then added to the pancake mixture.

Preheat the pan, pour some oil and start frying the pancakes. They are prepared in the same way as ordinary pancakes. When serving, you can pour over the leftovers and garnish with a banana.

Protein and almond oil

In order to prepare such protein pancakes, you need a minimum of products:

1 scoop of protein, preferably vanilla flavored.
400 ml of pure water.
3 egg whites.
Some fresh strawberries.
1 tablespoon almond oil.
Maple syrup.
1 teaspoon sweetener.

Mix all ingredients. As soon as the dough takes on a uniform consistency, you can start frying the pancakes over medium heat. They need to be turned over often: about once every half a minute. Before serving, pour some almond butter onto a plate, top with sweetener, maple syrup and halved strawberries.

Instant protein pancakes

Protein pancakes, the recipe of which is presented below, are prepared with only three ingredients:

Half a ripe banana.
1 yolk.
2 egg whites.

Whip the yolk and egg whites until foamy. Mash the banana with a fork, add it to the egg liquid. Stir the food until the mixture thickens. After that, pancakes can be fried.

Protein pancakes are the perfect breakfast dish that will fill you up with beneficial micronutrients for productivity throughout the day.

protein pancakes First of all, fans of sports nutrition will appreciate it. After all, it is important for them that the food is rich enough in protein and others that the body consumes during training. Do not forget that protein is especially important for gaining muscle mass. And although the recipe for pancakes is very simple, they come out just awesome. Try it yourself!

Protein Pancake Ingredients:

Chicken eggs 2 pieces
Protein 1/2 scoop
Milk 150 milliliters
Vegetable oil how long does it take to fry

Products not suitable? Choose a similar recipe from others!

Inventory:

Deep bowl, mixer or whisk, ladle, pancake pan, thick spatula, flat plate, funnel, bottle.

How to make protein pancakes:

Step 1: Prepare the protein dough.

In a deep bowl, mix together all the ingredients. That is, pour out the protein, break the eggs to it, stir, and then pour the milk in a thin stream, without ceasing to stir. At the end, mix the mass well with a mixer or an ordinary whisk, bringing it to a homogeneous state without lumps.
Then do what is more convenient for you. You can leave the batter in the bowl and pour it into the pan with a ladle, but I suggest pouring the batter into a small-mouthed plastic jar for convenience. And in order not to spill the dough for protein pancakes all over the kitchen during the transfusion, use a special funnel.

Step 2: Fry protein pancakes.

Heat a frying pan on the stove by pouring a very small amount of vegetable oil into it. Now that the pan is hot, pour in the cooked mass in a thin stream, evenly distributing it over the bottom of the dish. Fry protein pancakes over medium heat.
When the dough sets and the underside of the product is covered with a blush, turn the pancake over, after prying it with a thick spatula. Once the first one is ready, transfer it to a flat dish and continue. Cook until the mass of eggs, protein and milk runs out.

Step 3: serve protein pancakes.

Serve hot protein pancakes. Top them off with cottage cheese, bananas, or nut butter if you like. All kinds of juices are excellent as a drink. I hope you appreciate such a nutritious breakfast, and be sure to take note of this recipe.
Bon appetit!

Protein pancakes can also be prepared without the use of oil. You will need a non-stick pan for this. But be careful when turning over, as products can crumble. You only need to turn the pancake over the field of how well it grabs and bakes on one side.

The taste of pancakes prepared according to this recipe depends largely on the protein you use.

Also, protein pancakes can be prepared from oatmeal or wheat flour, and also with the addition of bananas, blueberries or oatmeal flakes.

For most, pancakes are associated with exorbitant amounts of carbohydrates and fats. However, in recent years, attitudes towards proper nutrition have changed, and new recipes for familiar food from unusual ingredients have begun to appear. The result was a recipe for protein pancakes: unusually tender and tasty, with a high protein content.

Such a healthy breakfast will appeal even to those who are currently drying, because by eliminating flour (even whole grain) from the recipe, we got a completely new nutritious dish that promotes muscle growth without gaining excess fat.

Protein pancakes without flour will become your frequent guest on the table, because a full breakfast without them is hard to imagine. You can use this dish both as a breakfast and as a delicious dessert when gaining mass.

Any protein pancakes are prepared very quickly and, basically, only at one time. This means that such pancakes are not intended for long-term storage because they lose their taste over time. Therefore, it is better to prepare a fresh portion of your favorite treat every morning.

Plain Protein Pancakes

You will need:

a quarter cup of low-fat cottage cheese
a quarter cup of oatmeal
half a mean protein
half a cup of proteins (three to four pieces from large eggs)

Mix all ingredients in a bowl until smooth. Preheat a frying pan well and bake small flourless protein pancakes in a dry, ungreased frying pan until golden brown on both sides. These pancakes go great with peanut butter and almonds.

Two Ingredient Pancakes

You will need:

one egg
two squirrels
one or two bananas

This one involves first mixing the egg whites with the egg whites until smooth, and then adding the sliced banana. At the same time, mash the banana thoroughly with a fork until a mixture is obtained that resembles liquid sour cream in consistency.

Pour the future protein pancakes into a dry frying pan about six centimeters in diameter and fry for about half a minute on each side. Pancakes are paired with sugar-free chocolate and fruit toppings.

5 Delicious Protein Pancake Recipes

A healthy breakfast is one of the conditions for achieving your fitness goals. At the same time, I really want the food to be not only healthy, but also tasty. Today, protein-based pancakes are exactly what you need for muscle growth. We bring to your attention 5 recipes for delicious protein pancakes that can satisfy the requirements and tastes of any person.

1. The easiest pancakes with protein

To prepare such a dish we need:

Half a glass of proteins;
0.5 stingy protein;
A quarter cup of oatmeal;
Cottage cheese (1/4 cup).

Mix the necessary components well, resulting in a dough. Fry pancakes in a hot frying pan, turning them over at the moment when the edges of them turn brown. The finished snack should be served on the table, sweetened with almonds and peanut butter.

2. Banana pancakes

To prepare pancakes, you need to prepare:

Banana;
A quarter cup of coconut flakes;
2 proteins;
Maple syrup (sugar-free);
A little cinnamon;
1-2 scoops of protein (can be used with vanilla ice cream flavor);
Eggs (6 pcs.);
Coconut oil - 1 tbsp. spoon.

Coconut flakes should be mixed in a convenient container with half a banana, and a little liquid sweetener should also be added there. Next, pour in the coconut oil, preheated in the microwave. Also, do not forget about cinnamon.

Heat the pan to 300ºС and fry the pancakes for a few minutes on both sides. The remaining half of the banana should be cut into slices, put on the finished dish and pour over the wedge syrup.

3. Chocolate Peanut Butter Pancakes

To prepare such an original and tasty dish, you will need the following products:

Coconut flakes (2 tablespoons);
0.5 stingy protein (peanut flavor);
Peanut butter;
Egg whites.

Absolutely all the available components should be combined in the container to form a dough of a thick consistency. Fry the pancakes until cooked, then pour them with peanut butter.

4. Pancakes on kefir

Creating a dessert involves the use of such ingredients:

2 cups of kefir;
Flour;
Eggs;
Oatmeal - 1 cup;
Fresh berries;
Half a glass of low-fat milk;
Salt;
Baking powder;
1 teaspoon vanilla extract;
Peanut butter (3 tablespoons);
2 proteins (separately).

Mix flour, baking powder, oatmeal and salt well. Separately, beat milk, eggs and proteins, vanilla extract, and kefir in another container. Then mix everything until smooth.

In a heated frying pan, fry the pancakes for 2 minutes on all sides. Pour the prepared dessert with peanut butter (heated in the microwave) and decorate with fresh berries.

5. Oatmeal pancakes with blueberries and bananas

The main ingredients of the recipe are:

Egg white (3 pcs.);
Protein (1 mean);
baking powder (2 teaspoons);
Half a cup of blueberries;
Half banana;
0.5 cups of oatmeal.

Flour should be prepared from oatmeal using a blender. After that, add the baking powder, proteins and half a banana, mixing them also with a blender. Blueberries are added to the resulting mass and whipped with a fork. Fry pancakes over medium heat, covering them with a lid during the frying process. At the end, sprinkle with honey to taste.

Such delicious desserts easy to prepare, and they will help to diversify the diet.

In contact with

Protein pancakes are highly appreciated primarily by fans of a healthy diet and athletes, both professional and amateur. For them, it is important that the food is rich in proteins, micro and macro elements, vitamins, but at the same time it is not saturated with carbohydrates or fats. Protein is not deposited on the sides and hips in ugly folds, but it will definitely help build muscle mass. In addition, the dish turns out to be very tasty, and if you add more additional components, for example, berries, then it will be difficult to break away.

Many athletes or just fans of a healthy lifestyle often complain that their diet is monotonous, boring. Tired of constantly consuming the same cereals, salads, vegetables and soups. In fact, this is not because sports nutrition on drying should be scarce, but from the wrong approach to diet and nutrition in general.

Delicious, healthy, nutritious dry protein pancakes will appeal to everyone. They are prepared very quickly, therefore they will not take much time from a modern, entirely busy person. This dish is very low in fat and high in protein.

Main composition and utensils

Such pancakes will be inexpensive, because all the components can be purchased at the nearest supermarket, and the necessary utensils can be found in the kitchen of even the most inveterate bachelor. The main component of such pancakes is oatmeal, which replaces flour. However, in some recipes a certain amount of it is present.

Moreover, it does not have to be wheat. You can use oatmeal, buckwheat, rice and other options. The second most important is the protein powder itself, which can be replaced with natural ingredients: milk, eggs, kefir.

Many athletes do not have time to bother with the test at all, to run around the shops for all sorts of ingredients. Now in sports nutrition stores you can buy a special protein mix for Myprotein pancakes or any other that you just need to dilute with water and fry. It remains to find out what is needed from the utensils and appliances. Deep capacity, for example, you can take plastic, porcelain or enameled metal.

Whisk for mixing.
Spatula for turning over.
Blender, better submersible.
Pan.

It is best to fry such a dish on, coconut or sunflower.

The dough should be mixed until it is completely smooth, without lumps, especially if it contains protein powder or flour. It should have the consistency of not thick, store-bought sour cream.
It is permissible to add additional ingredients to the dough: pieces of fruits, vegetables, berries, cottage cheese, etc.
You can pour pancakes into the pan only when it is fully warmed up.
Pancakes are fried on both sides until they acquire a slightly golden hue.
You can serve the dish with honey, the same berries, low-fat cream, sour cream.

It is important to choose a good protein:

Protein pancake recipes: dry and dry

Easy Protein Pancakes

The easiest way to cook this dish is their special mixture. Then there will be much less fuss, and you won’t have to think about what to put in. To do this, you need to choose the right product, since the market has everything you need.

Ingredients

Protein mix for pancakes with any flavor - 120 grams (4 scoops).
Milk - 200 grams (1 cup).
Salt to taste (optional).

356 kilocalories.
35 grams of proteins.
41 grams of carbohydrates.
7 grams of fat.

Cooking Method

Pour the dry pancake mix into a suitable container. Pour in milk and stir gently with a whisk. Usually a blender is not needed for these purposes, the dough is obtained without lumps. But if you feel more comfortable, you can use it.

Heat up a frying pan, grease lightly with oil. Bake the pancakes on both sides until they are nice and crispy. Serve with fruit, sour cream, honey.

Protein pancakes with cottage cheese and oatmeal

Dairy products contain not only a lot of calcium, but also proteins to "build" their business. Therefore, pay attention to the recipe with cottage cheese, which, with a low calorie content, gives a good result, saturates for a long time, and is also tasty.

Ingredients

Protein - 15 grams (0.5 scoop or scoop).
Oatmeal or groats "Hercules" - 50 grams.
Fat-free cottage cheese - 50 grams.
Egg whites - 3 pieces.

215 kcal.
18 grams of proteins.
30 grams of carbohydrates.
5 grams of fat.

Cooking Method

All bulk products pour into a container. Mix dry. Add the egg whites and put the mixture into a blender. Mix everything at high speed. Gently pour the resulting dough into a dry frying pan, baking pancakes from different sides.

This type of pancake is best served with peanut butter. Almond or coconut flakes also goes well with this dish.

Two Ingredient Pancakes

This recipe is interesting because there will be only two components in the composition of pancakes. All lovers of simplicity, as well as low calorie content, will like these pancakes.

Ingredients

Chicken egg - 3 pieces.
Banana - 1-2 pieces.

Energy and nutritional value per 100 grams of finished product

185 kilocalories.
22 grams of proteins.
11 grams of carbohydrates.
8 grams of fat.

Cooking Method

Peel the banana, cut into slices, put in a bowl. Gently, using a fork, mash it to a state of a homogeneous gruel. Separate the proteins from two eggs and mix it with the whole third testicle.

Mix eggs with banana porridge, mix everything well. You need to fry the pancakes in a dry frying pan, achieving a delicious golden brown on both sides. These pancakes go well with chocolate or sugar-free topping. Fruits and berries are also suitable for this dish.

Protein fitness pancakes without flour for those who are on the cutting

This recipe for flourless protein pancakes has long won the trust and love of all fans of a healthy lifestyle. It is not difficult to prepare such a dish, and it brings a lot of pleasure, especially at a time when you have to limit yourself to your favorite foods.

Ingredients

Egg whites - 6 pieces.
Milk (cow, soy or coconut) - 100 grams (0.5 cup).
Protein - 30 grams (measuring spoon).
Baking powder, salt - on the tip of a knife.

Energy and nutritional value per 100 grams of finished product

115 kilocalories.
143 grams of proteins.
4 grams of carbohydrates.
6 grams of fat.

Cooking Method

Pour all the ingredients into a container, separate the yolks from the proteins. Add proteins to the dough, mix everything until a homogeneous mass is obtained. You can use a mixer. You can bake pancakes in a dry or slightly oiled frying pan.

Let's say the option is to bake them in the oven, they also turn out delicious, but the main thing here is not to overdo it. Pancakes can be served with liquid cottage cheese or low-fat yogurt, fruit additives also do not hurt.

Pancakes with banana and blueberries

This recipe is great for diversifying your diet. Lovers of fruits, berries and everything natural will definitely not resist such a delicacy that can outshine any harmful cream cake.

Ingredients

Flaxseeds - 1 teaspoon.
Banana - 1 piece.
Blueberries - 1 handful.
Chicken eggs - 2 pieces.
Vanillin - 0.25 teaspoon.
Cinnamon - to taste.
Oil for greasing the pan.

Energy and nutritional value per 100 grams of finished product

142 kilocalories.
7 grams of proteins.
12 grams of carbohydrates.
7 grams of fat.

Cooking Method

Peel the banana, cut into small pieces, put in a bowl. Using a fork, mash it to a smooth consistency. Let's use a blender. Whisk the eggs separately and add the flax seeds to them. Add the rest of the ingredients there and mix with banana gruel.

Heat up a frying pan, grease it with a little oil. Fry the pancakes on one side for a nice, golden crust. After about 20-430 seconds, spread the blueberries over the dough. Flip the pancake over to the other side and lightly fry again for the same amount of time. You can serve such delicious pancakes with the remaining berries, cream, sugar-free topping.

Protein pancakes with almond butter

These pancakes look very pretty. They are white, beautiful and fried, and everything is very tasty.

Ingredients

Egg whites - 3 pieces.
Protein (can be taken with different flavors) - 30 grams (1 scoop).
Almond oil - 1 tablespoon.
Sugar substitute (for example, stevia) - 1 teaspoon.
Maple syrup without sugar - 2 tablespoons.
Water - 50 grams (0.25 cups).

Energy and nutritional value per 100 grams of finished product

145 kilocalories.
35 grams of proteins.
4 grams of carbohydrates.
1.5 grams of fat.

Cooking Method

Put all ingredients, except syrup and stevia, in a suitable container and mix thoroughly. The dough should be homogeneous. If necessary, the amount of water can be slightly increased so that it turns out to be the consistency of liquid sour cream.

Fry each pancake in a well-heated, dry frying pan. Top on ready pancake you can put a little more, about a quarter of a teaspoon, almond oil for taste. Sprinkle sweetener on top, drizzle lightly with maple syrup. If desired, you can serve with bananas and strawberries.

Chocolate pancakes with peanut butter

This product turns out to be more high-calorie, so you will have to take this moment into account when planning to cook it. However, their taste is so wonderful that it does not hurt to adjust your daily diet for such an occasion.

Ingredients

Peanut or Peanut Butter Flavored Protein - 15 grams (0.5 scoop).
Egg whites - 4-6 pieces.
Coconut flakes - 2 tablespoons.
Peanut butter or butter with pieces of nuts - 1 tablespoon.

Energy and nutritional value per 1 serving of the finished product

342 kilocalories.
47 grams of proteins.
25 grams of carbohydrates.
17 grams of fat.

Cooking Method

Mix everything prepared in advance in a deep bowl. The dough should be quite thick. Carefully pour it into a preheated frying pan, fry on both sides. Serve everything well with the same peanut butter, as well as maple syrup. However, you will have to make sure that they do not contain sugar.

Pancakes with berries and cream

Fragrant pancakes with a bright taste will be an excellent breakfast for the whole family. They are liked by adults and children, and the berries give them a fresh taste.

Ingredients

Strawberry Flavored Protein Blend - 0.75 scoop.
Fresh blueberries - 1 handful.
Oatmeal - 0.75 cups.
Egg whites - 4 pieces.

Energy and nutritional value per 1 serving of the finished product

280 kilocalories.
37 grams of proteins.
26 grams of carbohydrates.
3 grams of fat.

Cooking Method

Wash blueberries under running water, remove debris. Separate the yolks from the eggs, they can be used for other purposes. In a deep bowl, mix the cereal, slightly whipped proteins, whole berries, protein mixture.

Heat the frying pan, grease with oil for frying. You can use ghee, coconut or any vegetable. Using a spoon, spread the dough onto a hot surface. Brown until golden brown at both sides. Serve with the remaining berries, honey, maple syrup without sugar, sour cream.

"Complicated" blueberry pancakes

This dish got its name not because it is difficult to cook, but because of the number of ingredients, of which there are as many as nine. These pancakes are quite high in calories, but by preparing them for breakfast, you risk nothing.

Ingredients

Oatmeal - 0.5 cups.
Egg whites - 6 pieces.
Applesauce - 0.5 cups.
Blueberries - 0.25 cups.
Almond milk - 0.5 cups.
Baking powder - 1 teaspoon.
Stevia or other sweetener - 1 teaspoon.
Salt, cinnamon - a pinch.

Energy and nutritional value per 1 serving of the finished product

334 kilocalories.
30 grams of proteins.
48 grams of carbohydrates.
5 grams of fat.

Cooking Method

It is best to mix the components immediately in a blender cup. Pour in oatmeal, salt, cinnamon, sweetener, add proteins, almond milk. fresh apple mash into a puree and transfer to the rest of the ingredients. Beat the mixture at high speed until a completely homogeneous dough is obtained.

Heat the pan, sprinkle with any oil that you use for frying. Fry pancakes on one side, put blueberries on the surface of the dough. Turn over to the other side, bake until a beautiful ruddy color. Serve with toppings, maple syrup or sour cream.

Cinnamon pumpkin pancakes

Such pancakes are not sweet, therefore, if desired, you can add not a sweetener, but salt to them. But this is all to taste, the main thing is not to overdo it with either option. They turn out beautiful, fragrant and satisfying, one serving is enough to not feel hungry until dinner.

Ingredients

Protein Blend (cinnamon flavor or regular) - 1 scoop (30 grams).
Oat flakes "Hercules" - 0.5 cups.
Egg whites - 2-4 pieces.
Grated pumpkin - 0.25 cups.
Cinnamon powder - 0.5 teaspoon.

Energy and nutritional value per 1 serving of the finished product

368 kilocalories.
43 grams of proteins.
41 grams of carbohydrates.
4 grams of fat.

Cooking Method

Pour all the collected components into one container and mix gently. Grease a frying pan with oil and heat over medium heat. Pour the dough so that you get pancakes, with a diameter of 6-8 centimeters. Brown them on both sides, put them on a plate in a slide. You can serve with sour cream, and who wants something sweet - with honey or sugar-free topping.

Pancakes on kefir for fitness

This recipe calls for wheat flour. However, if desired, it can be replaced with buckwheat, oatmeal, rye, or any other of your choice. In any case, the calorie content of the dish allows you to use it as a breakfast or lunch. Eating such pancakes is not recommended.

Ingredients

Kefir (2.6%) - 2 cups.
Oatmeal - 1 cup.
Flour - 1 cup.
Milk (1%) - 0.5 cups.
Eggs - 3 pieces.
Baking powder - 1.5 teaspoons.
Peanut butter - 3 tablespoons.
Salt is on the tip of a knife.
Vanillin - on the tip of a spoon.

Energy and nutritional value per 1 serving of the finished product

584 kilocalories.
28 grams of proteins.
82 grams of carbohydrates.
15 grams of fat.

Cooking Method

Divide the eggs into yolks and whites. Take three whites and one yolk, beat them with a whisk or fork. Add milk, kefir and vanillin there. In another bowl, mix oatmeal, flour, baking powder, and salt. Pour the loose mixture to the egg-milk mass, mix until the dough becomes homogeneous.

Heat up a frying pan, brush with a little oil. Pour pancakes with a tablespoon, fry on both sides until golden brown. Remove from skillet and fold up. IN microwave oven Lightly heat the peanut butter, brush each pancake with it until it has cooled. Can be served with fresh berries or fruit.

Fitness pancakes with milk and protein

These are tasty, sweet pancakes, just right for those who do not like to bother with cooking. True, for their preparation you will need almond milk, you will have to get it in advance.

Ingredients

Oatmeal - 0.5 cups.
Protein (peanut butter flavor) - 0.5 scoop.
Almond milk - 2 tablespoons.
Egg whites - 3-5 pieces.
Stevia - 0.5-1 teaspoon.

Energy and nutritional value per 1 serving of the finished product

293 kilocalories.
31 grams of proteins.
32 grams of carbohydrates.
15 grams of fat.

Cooking Method

In a large bowl, mix all the ingredients, beat them with a blender at high speed. In the microwave, place a glass or porcelain container, putting the dough on it with a spoon.

When the flakes have absorbed all the moisture, after about one to two minutes, depending on the power, take your pancakes out of the oven. Serve with almond butter, peanut butter, topping or sugar-free maple syrup.

Spinach Protein Pancakes

This dish is by default prepared not sweet. Therefore, those who cannot refuse to eat bread in any way should try this particular recipe. Various additional components can be added to the dough, such as boiled chicken or turkeys, wigs, cream cheese, vegetables.

Ingredients

Spinach - 100 grams (2 large handfuls).
Oat flakes "Hercules" - 0.25 cups (approximately 40 grams).
Egg whites - 3-4 pieces.
Yogurt (unsweetened, low fat) - 40 grams.

Energy and nutritional value per 1 serving of the finished product

207 kilocalories.
18 grams of protein.
25 grams of carbohydrates.
4 grams of fat.

Cooking Method

Mix all ingredients in a large bowl. Wash the spinach, chop finely with a sharp knife, add to the dough. Some additionally twist it in a meat grinder or grind it in a blender to get it evenly. green color pancakes.

Heat up a frying pan, grease it lightly with oil. Scoop out the batter with a tablespoon. Wait until bubbles appear on the surface, turn over. You can serve it with cream or just like that.

Pumpkin protein pancakes with spices

This recipe belongs to the famous bodybuilder from the United States, Jamie Eason. She was the one who first came up with it. Like lovers spicy flavors, she added the maximum amount of spices there, because the pancakes turned out fragrant and unusual. In addition, they are so low in calories that they can be eaten almost without restrictions.

Ingredients

Grated pumpkin - 0.5 cups.
Oatmeal - 1.5 cups.
Egg whites - 3-4 pieces.
Salt - 0.5 teaspoon.
Ground cloves - 0.25 teaspoon.
Ground nutmeg - 0.25 teaspoon.
Cinnamon - 1 tablespoon.

Energy and nutritional value per 1 serving of the finished product

64 kilocalories.
4 grams of proteins.
10 grams of carbohydrates.
1-2 grams of fat.

Cooking Method

Separate the egg whites from the yolks, put in a bowl, add the grated pumpkin there. Whisk all this in a blender. Add all other ingredients, mix until a homogeneous mass is obtained.

Heat a frying pan over medium heat, sprinkle it with oil. Bake pancakes until you get a nice golden brown crust. 3-5 minutes on each side will be enough. You can serve with any topping, maple syrup, sour cream, honey.

Wheat germ protein pancakes

Another good recipe with pumpkin, which will definitely appeal to all her fans. You can add any additional components to them, for example, berries, pieces of fruit, chocolate chips, nuts, and more.

Ingredients

Flour from germinated wheat germ - 0.6-0.7 cups.
Grated pumpkin - 0.5 cups.
Almond milk - 0.25 cups.
Protein powder (vanilla, chocolate or caramel) - 0.5 scoop.
Baking powder - 0.5 teaspoon.
Vanillin, salt - 1 pinch each.
Sweetener - 2 tablespoons.
Ground cinnamon - 0.5 teaspoon.

Energy and nutritional value per 1 serving of the finished product

89 kilocalories.
5 grams of proteins.
17 grams of carbohydrates.
1 gram of fat.

Cooking Method

Mix all dry ingredients. Then add grated pumpkin, egg whites, pre-cooked, and almond milk. At this stage, you can add something to your liking, such as walnuts or blueberries, chopped bananas or orange peel. Mix all this until a homogeneous mass is obtained.

It is best to cook these pancakes in a skillet greased with coconut oil. You need to fry on both sides until you get a beautiful golden crust. Serve with jelly, sugar-free maple syrup, toppings, sour cream.

It's time to have a great breakfast with our protein pancake recipes! Achieve your fitness goals - and have a delicious breakfast - with this epic collection!

Welcome, welcome. You think how to solve the problem of both tasty and healthy breakfast - and we give the answer. Healthy protein pancakes. You may not believe. Healthy pancakes? These two words do not occur in one sentence, let alone in one recipe.

Thank God times have changed. Gone are the dark days when pancakes for breakfast meant a load of carbohydrates, expressed as 7 layers of bread. Now the waterfall of pancake syrup (no sugar!), falling on mountains of protein pancakes, means only that you are helping your muscles grow.

We offer exactly 20 protein pancake recipes to satisfy the tastes of absolutely everyone. Blueberry pancakes, pumpkin pancakes, chocolate pancakes and peanut butter pancakes, as well as very ordinary pancakes - all here, and after each piece you will dance.

1. SIMPLE PROTEIN PANCAKES

Ingredients:

1/4 cup oatmeal
1/4 cup cottage cheese
1/2 stingy protein
1/2 cup egg whites

Cooking:

Mix all ingredients in a dough mold. Pour into hot skillet.
Flip when the edges start to brown.
Serve with peanut butter and sprinkle almonds on top.

The nutritional value:

For 1 serving: 269 kcal, fats - 3 g, carbohydrates - 23 g, proteins - 35 g.

2. 2-ingredient pancakes

Ingredients:

1 egg
2 egg whites
some banana slices

Cooking:

Break the banana, break the eggs into it and mix until the mixture is smooth.
Heat an oiled skillet to medium heat and pour in the batter about 6cm wide.
Gently flip the pancake after 25 seconds or when it turns brown. This recipe will make about 3-4 pancakes.

The nutritional value:

For 1 serving: 215 kcal, fats - 5 g, carbohydrates - 30 g, proteins - 18 g.

3. RECIPE FROM @FITMENCOOK: OAT PANCAKES WITH BANANA AND BLUEBERRIES

Ingredients:

1 scoop of protein
3 egg whites
1/2 cup oatmeal
half a medium banana
1/2 cup blueberries
2 teaspoons baking powder

Cooking:

Put the oats in a blender and make flour out of them.
Add eggs, banana, protein and baking powder and mix everything again with a blender.
Add the blueberries to the mixture and beat with a fork.
Place the pan on medium fire and measure out about 2 tbsp. l. test for 1 pancake.
While the pancakes are frying, cover them with a lid. Cook them for 45 seconds-1 minute on one side and 30-45 seconds after flipping.

The nutritional value:

For 1 serving: 544 kcal, fats - 11 g, carbohydrates - 64 g, proteins - 47 g.

4. PROTEIN PANCAKES WITH ALMOND BUTTER

Ingredients:

1 scoop vanilla ice cream flavored protein
3 egg whites
1/4 cup water
1 st. l. almond oil
1 tsp sweetener
2 tbsp. l. maple syrup without sugar

Cooking:

Mix all ingredients in a large bowl. If needed, add a little more water.
Cook over medium heat.
Place on a plate and top with almond butter.
Sprinkle with sweetener and drizzle with maple syrup.
Add some chopped strawberries or bananas if you like.

The nutritional value:

For 1 serving: 145 kcal, fats - 1.3 g, carbohydrates - 3.6 g, proteins - 34.8 g.

5. PROTEIN PANCAKES, PROTEIN POW RECIPE

Ingredients:

1/4 cup oatmeal
1/2 cup liquid egg whites
1/8 cup vanilla protein
1/4 cup shredded coconut
1/4 cup almond milk
1/2 tsp soda

Cooking:

Mix all ingredients.
Spray the skillet with oil.
Bring the fire to medium.
When the pan is hot, pour out the batter. Then reduce the heat so that the pancakes do not burn.
Flip when bubbles start to appear on the surface. Then flip it over again and - boom! - ready!

The nutritional value:

For 1 serving: 564 kcal, fats - 21 g, carbohydrates - 39 g, proteins - 57 g.

6. Banana Pancakes

Ingredients:

1/4 cup coconut flakes
1-2 scoops of vanilla ice cream flavored protein
6 eggs, 2 egg whites
1 st. l. coconut oil
1 banana
cinnamon, to taste
maple syrup without sugar, to taste

Cooking:

Heat the pan to 300 degrees.
In a large bowl, combine eggs, 1/4 cup coconut flakes, half a broken banana, and a little liquid sweetener.
Warm up some coconut oil in the microwave and add to this mixture.
Add cinnamon.
Pour into skillet and cook for a few minutes on each side.
When all the pancakes are done, slice the rest of the banana, arrange and drizzle the sugar-free maple syrup over the top.

The nutritional value:

For 1 serving: 127 kcal, fats - 6.5 g, carbohydrates - 5.5 g, proteins - 11.7 g.

7. PROTEIN PANCAKES WITH BERRIES AND CREAM

Ingredients:

3/4 stingy protein strawberry milkshake flavor
1/4 cup blueberries
1/3 cup oatmeal
1 st. l. almond milk
4 egg whites

Cooking:

Spray a skillet with oil, then place over medium heat.
Pour out the dough. Turn as soon as bubbles appear on the surface.
When each side has turned golden, the pancakes are ready. Enjoy!

The nutritional value:

For 1 serving: 280 kcal, fats - 3 g, carbohydrates - 27 g, proteins - 37 g.

8. BLUEBERRY PANCAKES

Ingredients:

6 egg whites
1/2 cup oatmeal
1 tsp baking powder
1/2 cup almond milk
1 pinch of salt
2 pinches of powdered sweetener
1/4 cup blueberries
1/2 cup applesauce
1 pinch of cinnamon

Cooking:

Place the egg whites, oatmeal, baking powder, almond milk, salt and sweetener in a blender.
Blend for 30 seconds at medium speed.
Spray a skillet with oil, pour in the batter and add half the blueberries.
Cook like regular pancakes.
For decoration, add applesauce and cinnamon.

The nutritional value:

For 1 serving: 334 kcal, fats - 4 g, carbohydrates - 48 g, proteins - 30 g.

9. CHOCOLATE PANCAKES WITH PEANUT BUTTER

Ingredients:

1/2 scoop peanut butter flavored protein
1 cup liquid egg whites
2 tbsp. l. coconut flakes
1 st. l. peanut butter

Cooking:

Mix all the ingredients in a bowl until you get a thick dough.
Pour the batter into the pan and cook like normal pancakes.
Top with peanut butter or sugar-free maple syrup.

The nutritional value:

For 1 serving: 342 kcal, fats - 17 g, carbohydrates - 25 g, proteins - 47 g.

10. BROWN PUMPKIN PROTEIN PANCAKES

Ingredients:

1 scoop cinnamon flavored protein
1/3 cup good old oatmeal
1/4 cup pumpkin
1/2 cup egg whites
1/2 tsp cinnamon

Cooking:

Mix all ingredients in a bowl.
Spray a skillet with oil, then place over medium heat.
Pour out the dough. Turn over as soon as bubbles start to appear on the surface.
When each side turns brown, the pancakes are ready. Enjoy.
You can also drizzle the pancakes with sugar-free maple syrup.

Do you want something sweet? Add fruits of your choice! A banana works well - or a tablespoon of almond butter on top. With or without topping, these pancakes are always delicious!

The nutritional value:

For 1 serving: 369 kcal, fats - 4 g, carbohydrates - 40 g, proteins - 43 g.

11. BATTLE PANCAKES

Ingredients:

2 scoops vanilla protein
1/4 cup coconut milk
1 tsp cinnamon
1 cup oatmeal
1 tsp baking powder
2 egg whites

Cooking:

Mix all the ingredients and stir until you get the right consistency for pancakes.
Heat a skillet over medium heat, drizzle with oil.
Pour the mixture into the skillet and fry on both sides until cooked through. Check with a toothpick.

The nutritional value:

For 1 serving: 238 kcal, fats - 4 g, carbohydrates - 19 g, proteins - 32 g.

12. LEMON AND BLUEBERRY PANCAKES

Ingredients:

1/3 cup oat bran
1/2 cup blueberries
5 egg whites
1/2 tsp baking powder
1 st. l. lemon juice
2 tsp lemon peel
maple syrup without sugar
Greek yogurt for decoration

Cooking:

Combine all ingredients in a large bowl. Mix and whisk.
Cook in a skillet that has been drizzled with oil over medium heat until bubbles appear on the surface. Then flip over and fry until dark brown.
Serve with maple syrup.

The nutritional value:

13. KEFIR PANCAKES

Ingredients:

1 cup flour
1 cup oatmeal
1.5 tsp baking powder
0.5 tsp salt
2 cups of kefir
0.5 cup low fat milk
1 tsp vanilla extract
1 egg beaten with 2 egg whites
3 tbsp peanut butter
1 cup fresh berries

Cooking:

In a large bowl mix flour, cereal, baking powder and salt. In another bowl, combine kefir, milk, vanilla extract and eggs, beat. Then combine the dry mixture with the liquid mixture until a homogeneous dough is obtained.
Heat a skillet over medium heat and drizzle with oil. Pour the batter into the skillet with a large tablespoon and cook for 1-2 minutes on one side and 1-2 minutes on the other. Continue until you run out of dough.
Put peanut butter in the microwave for 20-30 seconds to soften, then spread it on pancakes. Decorate pancakes with fresh berries.

The nutritional value:

For 1 serving (2-3 pancakes): 584 kcal, fats - 15 g, carbohydrates - 81 g, proteins - 28 g.

14. MILK PANCAKES FOR BREAKFAST

Ingredients:

1/2 cup oatmeal
1/2 scoop peanut butter flavored protein
1/2 cup egg whites
a bag of Stevia (or 1 tsp of another sweetener)
2 tbsp almond milk

Cooking:

Mix all ingredients in a bowl.
Microwave for 1-2 minutes or until liquid has been absorbed into cereal.
Top with peanut or almond butter and drizzle with sugar-free maple syrup.

The nutritional value:

For 1 serving: 295 kcal, fats - 15 g, carbohydrates - 32 g, proteins - 31 g.

15. OAT PANCAKES

Ingredients:

1 cup oatmeal
1 scoop of protein
3 egg whites
1/4 cup water
1 1/2 tsp cinnamon
2 tsp sweetener
1 1/2 tsp baking powder

Cooking:

Place all ingredients in a blender and blend for 30 seconds.
Pour into a hot pan and fry like regular pancakes.
You can add some frozen fruit immediately after mixing in a blender.

The nutritional value:

For 1 serving: 465 kcal, fats - 8 g, carbohydrates - 57 g, proteins - 45 g.

16. PUMPKIN AND SPICE PANCAKES (Jamie Eason's recipe)

Ingredients:

1.5 cups oatmeal
2 tbsp. l. sweetener
1 st. l. baking powder
0.5 tsp salt
1 st. l. cinnamon
0.25 tsp carnations
0.25 tsp nutmeg
4 egg whites
0.5 cup chopped pumpkin

Cooking:

Heat the skillet to medium heat.
mix oat flour, sweetener, baking powder, salt, cinnamon, cloves and nutmeg in a bowl.
Whisk egg whites and pumpkin together.
Add wet mixture to dry mixture and stir.
Spray the skillet with oil.
Take the dough with a spoon, about a quarter of a cup in volume. Fry for 3-5 minutes on each side.

The nutritional value:

For 1 serving (10 pancakes): 64 kcal, fats - 1 g, carbohydrates - 10 g, proteins - 4 g.

17. PUMPKIN PROTEIN PANCAKES

Ingredients:

1/2 cup canned pumpkin
1/4 cup liquid egg whites
1/2 scoop protein cookie and cream flavor
1 tsp baking powder
natural sweetener

Cooking:

Combine canned pumpkin, runny egg whites, and protein with a spatula. You can also mix by hand or with a blender.
Add baking powder.
While stirring, add the liquid sweetener.
Pour in the water slowly. Start with 1/4 cup, go as high as you can, but make sure the batter stays thick.
Turn on the stove, medium heat. Pour the dough, cook for 3 minutes.
Flip the pancake over and reduce the heat. Fry until cooked, and then leave to cool. You can decorate with sugar-free pancake syrup or any other topping of your choice.

The nutritional value:

For 1 serving: 136 kcal, fats - 2 g, carbohydrates - 10 g, proteins - 23 g.

18. PANCAKES "RED VELVET"

Ingredients:

1/3 flour of your choice
1/4 cup egg whites
1/2 tsp baking powder
1 scoop milk flavored protein
1/2 cup beetroot juice

Cooking:

Heat an oiled skillet over medium heat.
Mix all ingredients until smooth.
Pour into skillet.
When bubbles appear on the surface and the underside turns golden brown, flip.
Fry the other side until the other side is also golden brown.
Serve with butter or cream cheese, drizzle with agave syrup.

The nutritional value:

For 1 serving: 326 kcal, fats - 3.7 g, carbohydrates - 48 g, proteins - 24 g.

19. VANILLA AND CARAMEL PROTEIN CREPES

Ingredients:

2 egg whites
1 cup almond milk
2/3 cup oatmeal
a pinch of salt
1 1/2 tsp coconut oil
2 scoop proteins with vanilla-caramel flavor

Cooking:

Throw egg whites, almond milk, oatmeal, protein, and salt into a blender. Shake, cover and refrigerate for 1 hour.
Warm up a frying pan and spray it with oil. Pour in 1/4 cup pancake batter to cover the entire surface of the pan. Cook for 2-5 minutes until the backside is golden brown. Repeat the same with the remaining dough.
Roll up the pancakes and garnish with 1 tbsp. l. nutella and chopped half banana.

The nutritional value:

For 1 serving: 510 kcal, fats - 16 g, carbohydrates - 26 g, proteins - 50 g.

20. PROTEIN WHEAT SPHERE PANKETS

Ingredients:

1/2 cup pumpkin
1/3 cup wheat germ flour
1/4 cup almond milk
1/2 scoop protein with vanilla-caramel flavor
1 tsp vanilla
1/2-1 tsp baking powder
a pinch of salt
2 tbsp. l. sugar (or sweetener)
1/2 tsp cinnamon

Cooking:

Combine the first 5 ingredients. Then add egg whites and almond milk. You can also add whatever you like here at this stage - blueberries, chocolate chips, walnuts, pieces of pumpkin, broken banana.
Cook in a skillet greased with coconut oil.
Top with almond butter, jelly, coconut oil, or maple syrup. Bon appetit!

The nutritional value:

For 1 serving: 89 kcal, fats - 1 g, carbohydrates - 17 g, proteins - 5 g.

Courtesy of bodybuilding.com

More interesting

Step 1: Prepare the protein dough.

Step 2: Fry protein pancakes.

Heat a frying pan on the stove by pouring a very small amount of vegetable oil. Now that the pan is hot, pour in the cooked mass in a thin stream, evenly distributing it over the bottom of the dish. Fry protein pancakes over medium heat.
When the dough sets and the underside of the product is covered with a blush, turn the pancake over, after prying it with a thick spatula. Once the first one is ready, transfer it to a flat dish and continue. Cook until the mass of eggs, protein and milk runs out.

Step 3: serve protein pancakes.

The taste of pancakes prepared according to this recipe depends largely on the protein you use.

Also, protein pancakes can be made from oatmeal or wheat flour, and even with the addition of bananas, blueberries or oatmeal flakes.

It's no secret that to keep the body in good shape, you need to monitor nutrition. Nutritionists recommend eliminating flour and high-calorie foods in order to achieve weight loss. In addition, eating healthy food will help to avoid many diseases associated with the cardiovascular system and the gastrointestinal tract. But not everyone is ready to give up their favorite foods in favor of a healthy diet. In this case, nutritionists recommend looking for an alternative to delicious meals. For example, instead of ordinary pancakes, you can eat protein pancakes. Their benefit lies in the special cooking technology, thanks to which they are low-fat and nutritious. We offer you several recipes for making these pancakes.

Classic protein pancakes (no flour)

Protein pancakes without added flour are considered a classic example of a healthy diet. To prepare them, you will need the following ingredients:

300 grams of low-fat and unsweetened cottage cheese.
Half a mean protein.
5 egg yolks.
300 grams of oatmeal flakes.

With blueberries and banana

To prepare them, stock up on the following products:

Three egg whites.
One scoop of protein.
500 grams of blueberries.
500 grams of oatmeal flakes.
baking powder (2 teaspoons).
Half a ripe banana.

Pancakes from kefir

Kefir protein pancakes require a large amount of food to prepare, but reviews indicate that they literally melt in your mouth.

600 ml fat-free kefir.
500 grams of flour.
500 grams of oatmeal flakes.
A pinch of salt.
One teaspoon of baking powder.
500 ml skimmed milk.
3 egg whites and one yolk.
Vanilla sugar.
Fresh berries (blueberries, raspberries, strawberries, etc.).

chocolate pancakes

Chocolate Flavored Protein Pancakes are a great start to the day. Such a dish will cheer you up and set you in a positive mood. In order to prepare pancakes, stock up on the following ingredients:

Half a protein scoop. To enhance the taste of chocolate, choose peanut butter flavored protein.
5 egg whites.
1 tablespoon of peanut butter.
2 tablespoons coconut flakes.

banana pancakes

To make banana protein pancakes, you will need the following ingredients:

1 stingy protein, vanilla flavor is best.
300 grams of coconut flakes.
1 ripe banana.
1 tablespoon coconut oil.
6 chicken eggs.
Cinnamon.
Maple syrup (to taste)

Preheat the pan, pour some oil and start frying the pancakes. They are prepared in the same way as ordinary pancakes. When serving, you can pour over the leftovers and garnish with a banana.

Protein and almond oil

In order to prepare such protein pancakes, you need a minimum of products:

1 scoop of protein, preferably vanilla flavored.
400 ml of pure water.
3 egg whites.
Some fresh strawberries.
1 tablespoon of almond oil.
Maple syrup.
1 teaspoon sweetener.

Instant protein pancakes

Protein pancakes, the recipe of which is presented below, are prepared with only three ingredients:

Half a ripe banana.
1 yolk.
2 egg whites.

Whip the yolk and egg whites until foamy. Mash the banana with a fork, add it to the egg liquid. Stir the food until the mixture thickens. After that, pancakes can be fried.

Protein pancakes are the perfect breakfast dish that will fill you up with beneficial micronutrients for productivity throughout the day.