ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Quick and Easy Recipe: High Protein, Lower Carb Pancakes

Updated on July 15, 2014

Fast and Easy, High in Protein!

I look for quick, healthy recipes that are very flavorful. After experimenting, here is a recipe for high protein pancake batter. It's a great breakfast choice, and has the proteins and carbs you need for right after a workout, without all the sugar!

Ingredients:

• 1/2 cup honey wheat or whole wheat pancake mix*.

• 3 scoops vanilla whey protein powder (For price and value, I like EAS Premium Protein, available at Costco.)

• 2 eggs, 1 separated, 1 whole (add the eggs even though pancake powder doesn't usually require it. It makes a nice difference.)

• 1/2 to 2/3 cup water

*You can use just whole wheat flour, but it's a heavy pancake, which also requires baking soda and baking powder in the mix.

Combine:

Combine pancake mix and protein powder in a medium mixing bowl. Add one whole egg and the egg white of the second.* Stir mixture while adding water until it's the right consistency.

Using 1/4 or 1/2 measuring cup, scoop batter and pour onto griddle or frying pan.

Makes 4 to 6 pancakes, depending on size.

* You can mix the eggs in a separate bowl and fold them in the mixture, but I have no patience for that. I just dump it in and whisk until the mixture is the right consistency.

For Waffles:

Follow the direction above but add a little more water to make a slightly thinner consistency. I don't add any oil, but if you choose to, add 1 tablespoon of a healthy oil such as Smart Balance Omega Oil. This is especially good for you right after a workout.

Spray hot iron with a nonstick cooking oil before pouring batter onto the iron.

Makes about 4 waffles.

Toppings:

Top with fresh fruit, no sugar maple flavored syrup, peanut butter (good, healthy fats!) or another healthy choice that you like. If you want to sweeten your fresh fruit a little, use a teaspoon of Splenda, or another sugar substitute. (Put the fruit in a bowl and stir in the sugar substitute. The fruit will become more juicy.)

Additions to Your Breakfast:

If you want scrambled eggs with it, use a low or no cholesterol egg substitute, cage free eggs, or, if none of those are available, use 1 egg yolk per 4 eggs, discarding the other 3 yolks, using the 3 egg whites.

You can also include turkey bacon if desired. Lean ham is also a good option.

Since the batter and fruit will have all the carbohydrates you need, it's best not to add additional foods like cereals, breads, etc.

If you add fruit juice, remember it's also principally carbohydrates and natural sugars.

Nutrition Facts:

Based on either 4 pancakes or 4 waffles, each pancake or waffle contains*:

Calories: 112.5

Total Fat: 1.5 grams

Cholesterol: 18.75 mg

Sodium: 162.5 mg

Carbohydrates: 12 grams

Fiber: 6 grams

Sugars: 2 grams

Protein: 14.5 grams


* Numbers are approximate, not exact, although I think they are pretty accurate.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)