Quick and Easy High Protein Pancakes and Waffles
Fast and Easy, High in Protein!
I look for quick, healthy recipes that are very flavorful. And after I've completed a good workout, I'm hungry and ready for food! Getting the right balance of protein, carbohydrates, and fats after a workout are actually important, particularly if you're in training for an event, or just trying to stay at your peak of health. This recipe is loaded with healthy proteins and carbs in a good balance. Adding in healthy fats is just too easy. That can be in the form of toppings and other add-ons to your breakfast.
Many high protein pancake and waffle recipes use whey protein powder which I find really doesn't cook well at all. Not only does it give the final product a rubbery texture, but heat also alters the taste of the protein somewhat, creating disappointing taste results. After a great workout, you want to reward yourself with something delicious and healthy, and this recipe by far is the one that fulfills that personal demand for me.
Depending on your choice of toppings, you can avoid all the sugary possibilities by choosing simple, tasty options, described below.
• 1 cup uncooked oatmeal. (Non-instant or instant are fine)
• 1 cup low fat, or fat-free cottage cheese)
• 4 eggs
• 1/4 teaspoon vanilla extract
• 1/4 teaspoon ground cinnnamon
• 2 packets, or 1-1.5 teaspoons sugar substitute
Combine all ingredients in a blender until completely smooth, for about a minute. If you don't have access to a blender, a mixer will usually work, but you may need to mix the batter longer to achieve a smooth consistency batter.
In a pinch, when I didn't have either a blender or mixer, I used a whisk. Honestly, it's possible, but it's an additional workout!
Achieving perfectly smooth batter isn't a deal killer in this recipe. My experience is that it seems to be a little forgiving, but it depends on what your taste palette demands in texture.
Using 1/4 measuring cup, pour onto griddle or frying pan for pancakes. Cook until golden brown or bubbly on top, then flip and finish cooking the other side.
Makes 4 to 6 pancakes, depending on size.
Follow the directions above. Sometimes waffle batter needs to be a slightly thinner consistency to get the nice texture you hope for. You can use a little water or skim milk as needed to achieve the right consistency. While certain types of oil can be very healthy, I don't recommend adding oil to this recipe. Not only does it add more calories, but as most healthy oils heat, their chemical make up is changed and they become toxic. Also, spraying the waffle iron with nonstick cooking oil adds some of those calories, so to avoid adding more, I recommend not adding any other oil.
Spray hot waffle iron with nonstick cooking oil before pouring batter onto the iron.
Makes about 4 waffles.
Top with fresh fruit, no-sugar maple-flavored syrup, peanut butter (good, healthy fats!) or another healthy choice that you like. One tablespoon of peanut butter will give you 16 grams of healthy fats, for a total of about 188 calories.
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 juicier.)
No-sugar jams or jellies are a nice possibility. For something different, sprinkle some lemon juice and some sugar substitute on your waffles or pancakes. You'll be surprised at how refreshing it is!
Additions to Your Breakfast:
If you want to add scrambled eggs, 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 for two pancakes or two waffles*:
Fats: 3 grams
Carbohydrates: 49 grams
Fiber: 4 grams
Protein: 27 grams
* Numbers are approximate.
© 2013 Daniel Carter