Variation - Protein Pancake

[Trish]

I wanted to share an idea as to a protein pancake I make and it may be something you may eat while you are dieting.

I mix on scoop of either banana/vanilla or strawberry protein with one cup of egg whites.
Use a skillet and spray it with non stick spray. Just put the mixture on the pan on medium heat then flip it like a pancake. This is low carb and high protein. :)

Its a good way to change up the egg whites.

;)

[yettamae]

:hug:I wanted to share an idea as to a protein pancake I make and it may be something you may eat while you are dieting.

I mix on scoop of either banana/vanilla or strawberry protein with one cup of egg whites.
Use a skillet and spray it with non stick spray. Just put the mixture on the pan on medium heat then flip it like a pancake. This is low carb and high protein. :)

Its a good way to change up the egg whites.

;)

Thanx for that recipe. I eat protein pancakes from time to time during prep, but one quom that's not much to eat there. I'd be hungry in two seconds! lol Maybe more than 1 egg white like 3-4 would be better. Depending on the competitors protein needs.

Here is a version protein pankcakes that I use during contest prep when I am tried of the ol' egg whites and oats. It's on the higher carb end about 25 grams of protein and 27 grams of carbs. It can be good for competitors that are carb cycing and it's their high day.

4 egg whites and 1 whole egg

1/2 cup of oatmeal

1 cup of water

cinnaman or pumpkin spice

splenda (4 packets)

butter flavored pam

little vanilla extract (next time)

Cook oatmeal in microwave, then combine and mix eggs, cinnamon, splenda, and vanilla extract in a bowl. Spray the skillet lightly with pam. Use a big mixing spoon to pour out the batter. The pancake should be done when it nicely browned on each side. The recipe makes about 4 meduim sized protein pancakes. There are other versions with 1/2 cottage cheese, scoop or two of protein powder, bananas, or even berries thrown in. Depending on your carb and protein needs. In the offseason vanialla extract can be added, sugar free syrup and more splenda for more taste.

Don't mean to hijack Trish just adding your protein pancake variations thread. :) :hug:

[Trish]

:hug:

Thanx for that recipe. I eat protein pancakes from time to time during prep, but one quom that's not much to eat there. I'd be hungry in two seconds! lol Maybe more than 1 egg white like 3-4 would be better. Depending on the competitors protein needs.

Here is a version protein pankcakes that I use during contest prep when I am tried of the ol' egg whites and oats. It's on the higher carb end about 25 grams of protein and 27 grams of carbs. It can be good for competitors that are carb cycing and it's their high day.

4 egg whites and 1 whole egg

1/2 cup of oatmeal

1 cup of water

cinnaman or pumpkin spice

splenda (4 packets)

butter flavored pam

little vanilla extract (next time)

Cook oatmeal in microwave, then combine and mix eggs, cinnamon, splenda, and vanilla extract in a bowl. Spray the skillet lightly with pam. Use a big mixing spoon to pour out the batter. The pancake should be done when it nicely browned on each side. The recipe makes about 4 meduim sized protein pancakes. There are other versions with 1/2 cottage cheese, scoop or two of protein powder, bananas, or even berries thrown in. Depending on your carb and protein needs. In the offseason vanialla extract can be added, sugar free syrup and more splenda for more taste.

Don't mean to hijack Trish just adding your protein pancake variations thread. :) :hug:

:awesome:
Its all good, sounds good and I didnt say one egg white, 1 cup of egg whites. :)

[yettamae]

:awesome:
Its all good, sounds good and I didnt say one egg white, 1 cup of egg whites. :)

lol Sorry girl for the mistake. I was saying to myself 1 egg white?!?!?...damn is she serious!?!?! lol I'm like I am already hungry as it is I don't need to be any hungrier! lol Dieting is getting to me to me I am seeing things. :nuts:

[truds]

Mmm.. yum! I've been wondering how to make protein pancakes without the oats... they sound deeeelish!

[Trish]

lol Sorry girl for the mistake. I was saying to myself 1 egg white?!?!?...damn is she serious!?!?! lol I'm like I am already hungry as it is I don't need to be any hungrier! lol Dieting is getting to me to me I am seeing things. :nuts:

LOL, i know...dieting is crazy, i swear i cant even read too long, i just can't deal with it. I can't focus:nuts:

[elle]

Mmmm! I'm gonna try the oatmeal ones today! I'm just wondering if people buy cartons of egg whites or just throw out the yolks? I imagine the cost is about the same?

Anyway, thanks for the ideas! Sounds pretty versatile. :)

[shena]

I've tried the egg white/protein powder mix myself and it's a great recipe for low carb days. Mine come out pretty thin, almost crepe like. And so I tell myself yes, these are crepes and eat up.

[AmyP]

Here is a link to the recipe and video of one I made~ :drooling2: Considering it is practically carbless, I was impressed at how well it fluffed up.

http://leanbodiesconsulting.com/amyp/2008/11/02/the-carb-less-protein-pancake/

[KELLYTHERUNNER]

mmm..just made them.. delicious..way to change it up for me!!

[jewelofnile69]

I love using the Tight Curves protein for protein pancakes and I make them different ways and use both the Vanilla Bean and Berry. Also, once in awhile if I'm really hungry, I'll add in some Genisoy protein as well. Here are the different ways I make it:

Version 1:
1 scoop protein (either vanilla bean or berry)
2-3 egg whites
2-3 tbsp water (depending on consistency)
1-2 scoops ground flax seed
(Cook the same way as everyone else says)

Version 2:
Do all the same as above but no flax and reduce water

Version 3:
Do all the same as above but add 1/4 cup to 1/2 cup oatmeal and add water depending on consistency

Version 4:
Use 3-4 egg whites and add in 1/2 scoop Genisoy Protein powder

Version 5:
Use a little vanilla extract with the Vanilla Bean and/or a little pumpkin pie spice

Yum!

[jlt]

Mmmm! I'm gonna try the oatmeal ones today! I'm just wondering if people buy cartons of egg whites or just throw out the yolks? I imagine the cost is about the same?

Anyway, thanks for the ideas! Sounds pretty versatile. :)

egg white cartons from costco - must cheaper!

[Maeg13]

I wanted to share an idea as to a protein pancake I make and it may be something you may eat while you are dieting.

I mix on scoop of either banana/vanilla or strawberry protein with one cup of egg whites.
Use a skillet and spray it with non stick spray. Just put the mixture on the pan on medium heat then flip it like a pancake. This is low carb and high protein. :)

Its a good way to change up the egg whites.

;)
I do the exact same thing only I use the ingredients of my breakfast :

- 6 egg whites
- 1/2 cup raw oats
- 3 packets Splenda & cinnamon
- Spray I Can't Believe It's NOT Butter & enjoy!

..... same thing, but this would make apx 3 medium size pancakes! When allowed, I add blueberries or spread almond butter on top.

This is my FAVORITE breakfast.

[fuzzygiraffe]

Could you make these the night before? I have to get up at 3:45am for work and I am trying to find some thing I can make the night before.

[Trish]

Could you make these the night before? I have to get up at 3:45am for work and I am trying to find some thing I can make the night before.

I have made a few different types and make them in batches and freeze them, they taste just fine. :)

[Betsy]

I do the exact same thing only I use the ingredients of my breakfast :

- 6 egg whites
- 1/2 cup raw oats
- 3 packets Splenda & cinnamon
- Spray I Can't Believe It's NOT Butter & enjoy!

..... same thing, but this would make apx 3 medium size pancakes! When allowed, I add blueberries or spread almond butter on top.

This is my FAVORITE breakfast.

Thats how i make mine TOO-- and when i can i add raisins, berries, SF syrup, or PB.. YUMMMMM

[jackie2686]

I do these sometimes... I really like them:)

1/2 cup EW
1/2 scoop WPI (I use vanilla)
1/2 tbsp unsweetened cocoa powder
a cpl spoonfuls of Organic canned pumkin
1tsp cinnamon
several dashes of pumkin pie spice
splenda/stevia
and enough water to make into a batter consistancy

I top them Walden Farms syrup or unsweetened applesauce

[Maeg13]

Have you ladies ever tried the muffin version of these pancakes?
If not, give it a shot they are easier to take "on- the- go!" :
- 6 egg whites
- 1/2 cup raw oats
- 4 packets Splenda & Cinnamon/Pumpkin Spice

Bake @ 350 for 10 min (Adjust according to your oven)

If I am allowed raisins or berries at that point in time I add those too. Banana is tasty!

[pinkeraserwm]

1 1/2 scoops designer whey vanilla pp
1 medium banana
15g walnuts (crushed)
appx 2t SF FF vanilla pudding mix
1t baking powder
1 packet of Splenda
add water to pancake batter consistency

This made 3 1/2C size pancakes
Nutrition: 12.2g F, 32.9p C, 31.9g P, 4.1g fiber, 348 Calories

I think this is one of my favorite protein pancakes yet altho it is much higher in carbs than my usual protein pancake. i also make protein pancakes w/ egg whites in place of water and baking powder but I didn't want the extra calories in this one.

[carlye_ar]

I do the exact same thing only I use the ingredients of my breakfast :

- 6 egg whites
- 1/2 cup raw oats
- 3 packets Splenda & cinnamon
- Spray I Can't Believe It's NOT Butter & enjoy!

..... same thing, but this would make apx 3 medium size pancakes! When allowed, I add blueberries or spread almond butter on top.

This is my FAVORITE breakfast.

Hey just a quick question...6 EW...would that equal out to be about 1/2 cup of EW's? I'm using egg whites from a carton...thanks to anyone who might know!

[pinkeraserwm]

1.5 scoops designer whey vanilla pp
3/4C crushed pineapple (in pineapple juice)
1/2t (to taste) coconut extract
1/4t (to taste) vanilla extract
2-3g ss/ff vanilla pudding powder
1/4t baking powder
3-4 splenda packets
water to cake or pancake batter consistency

Mix and bake at 325C for 40-50mins or until a knife inserted in the center comes out clean.

I tried this and was a little suspect of the batter before it was cooked, but it came out DELICIOUS!!

[FemininelyFit]

I wanted to share an idea as to a protein pancake I make and it may be something you may eat while you are dieting.

I mix on scoop of either banana/vanilla or strawberry protein with one cup of egg whites.
Use a skillet and spray it with non stick spray. Just put the mixture on the pan on medium heat then flip it like a pancake. This is low carb and high protein. :)

Its a good way to change up the egg whites.

;)

Just tried this...not bad...thanks:)

[Maeg13]

Hey just a quick question...6 EW...would that equal out to be about 1/2 cup of EW's? I'm using egg whites from a carton...thanks to anyone who might know!
Typically the carton should tell you what the conversions are. However I know I use Lana's Egg Whites and sometimes real eggwhites....4 to 6 egg whites = 1/2 cup. (If you are using regular large size eggs.)
So yes to answer your question (lol) 6 EW is apx 1/2 cup measured.

Enjoy!

[Amanda]

Lots of flavor combos I want to try!

My base pancake recipe includes blending equal parts 2% cottage cheese to egg whites...makes them stand a bit better instead of spreading across the pan:

113g Egg Whites
113g 2% Cottage Cheese
20-40g Oats

To flavor, I use some variation of fruit:
Banana/walnut/cinnamon (blended)
Berries and peanut or almond butter (blended)
Diced apples and chopped walnuts (folded in)
Berries and walnuts (folded in)

For those of you who do the eggwhite and oat combo, have you tried folding leftover veggies into that? It's super good with hot sauce!

[heather913]

Just tried this...not bad...thanks:)

I broke down and ordered Dymatize butter toffee pp and it makes yuumy crepey-pancakes too! It's a nice switch from vanilla.

[Cnstnce]

I like making chocolate ones with cream of rice and then using sugar free jelly as a topping.

[Rebecca Patterson]

question...how do you keep your protein pancakes from getting that lovely dish-sponge texture?

I don't know if it's the protein powder I use, but mine always turn out slightly squeaky when I chew em. Like a cinnamon-flavored scotts scrubber.

[muscles_1976]

question...how do you keep your protein pancakes from getting that lovely dish-sponge texture?

I don't know if it's the protein powder I use, but mine always turn out slightly squeaky when I chew em. Like a cinnamon-flavored scotts scrubber.

I think brand of protein makes a big difference, my fav is Beverly International vanilla UMP...soo goood in everything! the worst I have used for pancakes is isopure it was like an eraser! and actually got stuck in my throat!!

also try cooking them for a shorter amount of time and if diet allows (and u like it) pumpkin keeps them really moist, just a 1/4 or so of the canned pumpkin works great for me (I also like to stir a spoonful of pumpkin into my oats when I cook them in the a.m)

[rosalou224]

question...how do you keep your protein pancakes from getting that lovely dish-sponge texture?

I don't know if it's the protein powder I use, but mine always turn out slightly squeaky when I chew em. Like a cinnamon-flavored scotts scrubber.

Hey Becky :), it very well could be- I love protein pancakes and have tried a ton of different powders, and there are some that do NOT cook well. My fav is Gaspari Myofusion Chocolate Peanut Butter- EXCELLENT texture- and I have also heard a lot of good things about Optimum Nutrition (ON) protein powder in terms of taste and how it cooks. Plus they have a TON of flavors, and are pretty low carb/low fat. Just ordered Rocky Road- should be here today. Can't wait! :eat:

[LaurenFazio]

Hey Becky :), it very well could be- I love protein pancakes and have tried a ton of different powders, and there are some that do NOT cook well. My fav is Gaspari Myofusion Chocolate Peanut Butter- EXCELLENT texture- and I have also heard a lot of good things about Optimum Nutrition (ON) protein powder in terms of taste and how it cooks. Plus they have a TON of flavors, and are pretty low carb/low fat. Just ordered Rocky Road- should be here today. Can't wait! :eat:

YES!!!!!! Myofusion chocolate peanut butter is AMAZING!!! So is Strawberries n Creme!! And mixes perfectly w/ even just egg whites!
During prep I did 1 scoop myofusion and 2-3 egg whites. DELISH

I find that Allmax's Isoflex makes a rubbery texture, you have to under cook it, leaving it a little runny!

My all time fave protein pancakes are 1/2 cup oats, 1 scoop myofusion, and 6 egg whites w/ walden farms syrup.

[rosalou224]

YES!!!!!! Myofusion chocolate peanut butter is AMAZING!!! So is Strawberries n Creme!! And mixes perfectly w/ even just egg whites!
During prep I did 1 scoop myofusion and 2-3 egg whites. DELISH

I find that Allmax's Isoflex makes a rubbery texture, you have to under cook it, leaving it a little runny!

My all time fave protein pancakes are 1/2 cup oats, 1 scoop myofusion, and 6 egg whites w/ walden farms syrup.

I've got a trial pak of Strawberries and Creme, need to try it!!! Thanks, girl! :awesome: Another protein that does NOT cook well is Species Vanilla Peanut Butter- makes pretty good fudge, but HORRIBLE pancakes :puke:

[LaurenFazio]

I've got a trial pak of Strawberries and Creme, need to try it!!! Thanks, girl! :awesome: Another protein that does NOT cook well is Species Vanilla Peanut Butter- makes pretty good fudge, but HORRIBLE pancakes :puke:

Yum let me know what you think! I love it...
Offseason I put 1 tbsp nat hazelnut/peanut butter, 2 tbsp SF strawb jam on top... its honestly.. my fave! I haven't had it in say... 15 weeks. hehe
Its even good with JUST 1-2scoops and 4-5 egg whites... zero carb!

[Jennie]

I've found any isolate protein results in very dry, crumbly pancakes. Blends with casein work best for me, as well as cooking slow over medium/low heat and once I flip I don't cook near as long as the other.

[ShawnCarla]

All this talk of protein pancakes, I had to share my most recent creation...

I am in off season so I'm allowed simple carbs in my PWO meal and I'm always trying new stuff... here's my favorite so far....

1/3 cp Jiffy baking mix
1 scoop chocolate protein powder
enough Unsweetened Almond Milk to make your pancake batter the consistency you want, I use less then a half cup.
put it on the griddle
Then dip in Toscani Sugar Free Vanilla Syrup (don't pour it over the pancake, it's too sweet)
It tastes just like glazed chocolate donut holes! Like the ones you get at Dunkin Donuts!

[reurope]

Hey just a quick question...6 EW...would that equal out to be about 1/2 cup of EW's? I'm using egg whites from a carton...thanks to anyone who might know!
six egg whites are the equivalent of one cup of egg whites from the carton. That's half the carton, if you're buying the pint size. The entire pint would be a dozen egg whites. HTH

[muscles_1976]

here is Zoa's waffle recipe, I tried it yesterday. I normally just make what I am getting ready to eat, but this made 4 (I only made 1/2 the recipe) and they are awesome toasted the next day! mine came up to around 380 cals, but I used 1 T extra pb and counted calories for splenda ( I called the company a few years ago leary of zero cals and they told me there is 100 calories in a cup of the granulated cup for cup kind, but because a serving is a tsp and is less than 5kcal they can claim 0....bunchacrap if ya ask me!) anyway....here it is thanks zoa! yum yummm


Originally Posted by powergirl
Heather..the waffles!

I have so many different versions! I'm going to post a recipe I made a "Note" about on my FB wall below with several ideas for flavours, I hope this helps. As far as 'crispiness' I don't think mine are super crispy after they sit in the fridge. I toast them in the morning and put on a little spray butter and they are plenty crispy after a toasting!

Ingredients: protein (g) carbs (g) fat (g)
Oats 3 cups 38.9 162.8 15.3
Egg whites 4 cups 105.9 6.8 1.9
2% Cottage cheese 3 cups 93.2 24.4 12.9
Cocoa powder 5 tbsp 5.3 14.7 3.7
Splenda 1 cup (to taste) 0 0 0
Peanut butter 1/2 cup 31 27.9 64.4
Optimum chocolate protein powder
2 scoops 60 4 2
TOTAL 334.3 240.6 100.2
Grams per waffle (8) 41.7875 30.075 12.525


1. With a blender, blend up all the ingredients together into a batter consistency.
2. Using a belgium waffle maker, this recipe makes 6-8 waffles.
3. There are many other versions, if you want low-fat, don't use peanut butter (see above grams breakdown).

Ideas for Waffles:
1. Almond baking flavour, orange rind (dried or fresh) and orange creamscicle protein powder.
2. Orange cranberry waffles - orange baking flavour in the batter, sprinkle cranberries on top of batter once poured into the waffle maker.
3. Tropical waffles - use coconut flavour in the batter and sprinkle dried pineapple and coconut on the top before closing the waffle maker.
4. Cinnamin/apple crunch waffles - Grate an apple and add cinnamin and nutmeg to the batter. After pouring the waffle into the waffle maker, sprinkle apple shreds and large flake oats on top before closing the waffle maker.

[STL Joe]

For the best protein pancakes (hell, the best ANYTHING) check out the recipe section at TanyaFitness.com. Tanya is an elite CIA (Culinary Institute of America) trained chef... probably has the best recipes and ideas of anyone in the industry, there's nothing she doesn't know about food!

In fact, one of the recent additions was a pumpkin twist on her protein pancakes recipe:

http://www.tanyafitness.com/healthy_recipes.php

Enjoy this great free resource for healthy lifestyle cooking, compliments of TanyaFitness.com!