The Protein Pancake!

Over the last 3 or so years I have discovered the amazing, tasty protein pancake! It can be made with as little as four ingredients- ANYONE can make this and variations of it. Basic ingredients are quick oats, egg whites salt and vanilla extract.  This morning, I decided to attempt a super high protein pancake. I’d say I succeeded- About 270 calories made up of 5.4g of fat, 33g protein, 29g of carbs and 11g fiber (net carbs = 18).  Here is my recipe (makes 2 pancakes):

8 Egg White, Jumbo

4 tablespoons Hemp Protein and Fiber Powder

0.75 Dry Cup Oatmeal Quick Oats

7g (1 tbsp) Brown Flax, Ground

1 tsp natural Vanilla Extract

Cinnamon to taste

Pinch of Sat

In hindsight, I wish I would have added ½ of a banana (which would have added about 55 calories (mostly carbs) to help the taste. It wasn’t terrible, but it wasn’t the best tasting pancake I’ve made. 

If you’re looking for a high quality (complex carb & protein) food to eat on the go (you can add real maple syrup or agave to the batter for less mess) consider pairing oats and egg whites.   You can add banana, apple, pumpkin, zucchini, carrots- you name it- to dress it up.  I’ve even made several of them at a time, stored them in the fridge for super easy options in the morning.

Another great thing- our kids love these.  Our pre-school aged kids (yep, we have twins!) love protein pancakes.  Our oldest daughter does as well and as soon as our son is old enough I’ll get him hooked too!  Generally I have not add any additional protein supplement, since they are young and do not need near as much protein as adults. If they ate the entire pancake made today, it would have covered their entire protein requirement!  (The kids had 2 egg whites, 1/3 cup of oats, vanilla, cinnamon, 1/8 c maple syrup, 1tsp hemp & fiber powder, ½ tsp ground flax).

Bring the kids into the kitchen to help make these is a great way to open the door for conversations about nutrition and health.  Kids are much more likely to eat something they helped create, at least in my experience.  Let them help you pour the oats and mix everything in. Talk with them about the importance of a healthy diet, talk with them about what a healthy diet is (portions, protein, carbs, fat, fiber and enjoyment)!

Post your oat and egg white creations in the comment section, I’d love to see what other people have tried!