Recipe for simple protein pancakes. Calorie, chemical composition and nutritional value.

Recipe 2: Fitness Protein Pancakes

• milk 1%,
• whole grain flour,
• chicken egg,
• water,
• Whey Protein,
• butter 72%,
• wheat flour,
• table salt,
• stevia (powder)

The recipe makes 16 pancakes. One serving is 2 pancakes. You can adjust the quantity of products at your discretion.

Fitness pancakes with added protein are delicious and low in calories. We take skim milk. The base of the pancakes is whole grain flour, rich in fiber. Instead of sugar - a natural substitute - stevia, one measuring spoon. For protein enrichment - whey protein for sports nutrition. Those who wish can experiment - for example, adding soy flour or other types of protein powders.

Cooking sequence:

1. Melt the butter in the microwave or on the stove. 2. Heat the milk slightly - it should be warm, but not hot. 3. Beat the eggs until light foam.

4. Mix whole grain and white flour, add protein and stevia to the mixture.

6. Mix beaten eggs with milk and dry mixture, mix gently.

7. Pour in melted butter. Leave the dough to infuse for 20-30 minutes at room temperature.

8. Before baking, pour 120 ml of boiling water into the dough.

9. Bake in a non-stick or pancake pan - for the first time, you can grease it with a thin layer of vegetable oil, or spray it with oil spray.

The pancakes turn out thin, appetizing, and rosy. They store well in the refrigerator and are an excellent base for a wide variety of fillings.

For example, a hearty and healthy filling - pieces of baked chicken breast with lettuce, boiled egg, finely chopped cucumber and green onions, mixed with natural yogurt sauce with salt and spices.

Delicious Banana Protein Pancakes

Bananas are an integral product in the diet of every athlete who has a high need for fast carbohydrates.

In addition, this fruit contains a significant amount of potassium, which is known to help the body regulate water-salt balance, which is especially important when playing sports.

It is not surprising that such a healthy product is used in preparing a lot of “sports” dishes, including protein pancakes.

Ingredients

• Vanilla flavored protein – 2 scoops;
• Oatmeal – ½ cup;
• Large chicken eggs – 8 pcs.;
• Bananas – 2 pcs.;
• Vegetable oil – 2 tbsp. l.;
• Cinnamon – a pinch.

How to make healthy banana protein pancakes at home

1. First of all, we load the oatmeal into a coffee grinder and grind it, turning it into flour. You can also do this using a blender.
2. Now peel the bananas, remove the “threads” from them and break them into small pieces. Place them in a blender bowl and turn them into a smooth banana puree.
3. Move the oatmeal and banana mixture into a deep bowl, add cinnamon to taste, add whey protein and break all the prepared eggs.
4. Using an immersion blender, bring our dough until smooth, then pour in the vegetable oil and beat a little more.
5. Heat a non-stick frying pan over medium heat. If necessary, grease it a little with vegetable oil, and then pour out the first portion of dough.
6. Fry banana pancakes on both sides, stack them and serve.

Sugar-free maple syrup goes best with this delicacy. This combination of flavors allows you to forget that this is the brightest representative of fitness cuisine, since its aroma and taste are practically no different from traditional treats.

How to make pp pancakes from oatmeal

Oatmeal is rich in soluble and insoluble fiber, magnesium, calcium, phosphorus, iron, zinc, sodium, potassium, contains antioxidants and vitamins E, PP and group B. Its taste is quite specific, so it is recommended to mix it with whole grain wheat, buckwheat, and corn.

It is very tasty to eat such baked goods with honey or maple syrup.

It should be noted right away that the kneaded dough has a strange and even repulsive color, but the finished product looks quite appetizing.

The only drawback is that the baked goods must be eaten immediately, because for some reason the smell changes.

That is, frying oat pancakes in the evening for tomorrow morning is not a good idea.

Pancakes with kefir

Baking delicious treats from oatmeal and kefir is not difficult and anyone can do it, the main thing is that the frying pan is good.

The reaction of kefir and soda gives them fluffiness and appetizing sponginess.

By changing additional ingredients, you can get new tastes every time.

Oatmeal pancakes with kefir can be prepared with seasoning: add grated apples, zucchini, carrots, pumpkin, and coconut to the dough.

Only then will they no longer be thin.

Products:

• kefir – 1 l
• oat flour – 300 g
• whole grain flour – 200 g
• corn starch – 1 tbsp. l.
• egg whites – 2 pcs.
• fructose – 1 tbsp. l.
• baking soda – 1 tsp. incomplete,
• vegetable oil – 1 tbsp. l.

Banana pancakes

To make Banana Protein Pancakes you will need the following ingredients:

1. 1 scoop of protein, preferably vanilla flavored.
2. 300 grams of coconut flakes.
3. 1 ripe banana.
4. 1 tablespoon coconut oil.
5. 6 chicken eggs.
6. Cinnamon.
7. Maple syrup (to taste).

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

Heat up the frying pan, pour in some oil and start frying the pancakes. They are prepared exactly the same as regular pancakes. When serving, you can pour over the rest and garnish with banana.

With blueberries and banana

To prepare them, stock up on the following products:

1. Three egg whites.
2. One stingy protein.
3. 500 grams of blueberries.
4. 500 grams of oat flakes.
5. Baking powder (2 teaspoons).
6. Half a ripe banana.

Place oatmeal in a blender and blend until flour is obtained. Then add baking powder, egg whites, banana and protein, mix everything again. Add blueberries to protein pancake mixture and stir. After this, you can proceed directly to frying the pancakes. They need to be fried for 30 seconds on one side and 40-45 on the other. Before serving, you can garnish with remaining blueberries and bananas.

Recipe 9: Fitness spinach pancakes

recipe proteinpow.com, translation wefit.ru

If you ask anyone I know about my favorite food, they will all say “mini spinach pancakes” or “spinach patties” or “those little green things.”

This whole story started ten years ago, when I was a student living in Scotland. I would make these little pancakes in the morning and take them with me to class—ten or twelve of them, stacked vertically in Tupperware. I was ready to chew them constantly: sometimes during lunch breaks, sometimes even during a lecture. People around me were always intrigued, asking “What is this!?” And these are spinach protein pancakes. - Want to try? They are really healthy and tasty!

And the funniest thing is when everyone around you looks in surprise at first, not really knowing what to expect. And after trying it, they immediately ask for the recipe. This is a really great recipe that doesn't cost much. That's why everyone is starting to love him as much as I do. It is absolutely easy and quick to prepare. To make this you only need four ingredients. From a food culture point of view, these are the coolest pancakes, as they are made from spinach, protein and fiber. Apart from this, you can also add chicken or any other elements as desired. You can also add hummus, cream cheese, vegetables, etc. Thus, these pancakes are an excellent bread substitute when necessary. So why not love them?

Here is the recipe itself

Ingredients:

- 2 handfuls fresh spinach (approximately 100 g) - ¼ cup rolled oats (gluten-free or regular), about 42 g - ¼ cup egg whites (made from 3-4 fresh eggs), about 62 ml - 1/8 cup yogurt or cottage cheese (preferably 2% fat), about 43 g

How to cook 1. Mix all the ingredients 2. Fry in the form of small pancakes in a non-stick pan 3. As soon as you see small bubbles appearing on the surface of your pancakes, flip and then remove. 4. Add your favorite ingredients as desired. You can add different types of meat. Spinach protein pancakes go best with hummus and paprika. Or you can simply enjoy them without any additives.

The dough you prepare will make about 10 small pancakes. Per serving: 207 kcal, 18 g protein; 25g carbohydrates; 4g fat.

Most people associate pancakes with a lot of calories. But recently, attitudes towards proper nutrition have begun to change, and accordingly, recipes that consist of unusual ingredients have begun to appear on the table. As a result of the search for healthy recipes, protein pancakes appeared, which are distinguished by their excellent taste and high protein content. Even those who are at the drying stage will enjoy this healthy breakfast, since the recipe completely eliminates flour. At the same time, the dish remains nutritious, and in addition, it promotes muscle growth without increasing weight.

Easy Protein Pancake Recipe

Ivan Feonenko March 27, 2018

Protein pancakes are an excellent solution for those who are on a diet, because you can pamper yourself with them at any time of the day without harming your figure! Whey and egg protein are absorbed quickly, so pancakes are an excellent complex protein dish that is very filling and supplies the body with all the necessary amino acids!

Cooking time:

Carbohydrates, g:

Ingredients

To prepare the “Easy Protein Pancakes Recipe” you will need:

Cooking method

Separate the whites into a bowl, add the protein and mix with a mixer until smooth

Add water until you reach the desired dough consistency.

Pour half the batter into the heated frying pan, fry until the pancake dries out on top and the edges begin to pull away from the frying pan. Then turn over and cook for another 2 minutes

Ivan Feonenko

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GetInFit - a living encyclopedia of fitness, health and beauty

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Recipe for drying dish with seaweed and fish

Cooking technology:

1. 300-400 g of fish, 2 eggs, chop a red onion and mix with seaweed.
2. Pour in a spoonful of oil with lemon and a crushed clove of garlic (120 kcal/100 g).

Salad for drying the body with squid and vegetables

Ingredients:

• boiled carcass – 150 g;
• egg;
• large cucumber;
• head of red onion;
• greenery.

Cut the products and season with a mixture of 30 g of yogurt and mustard on the tip of a knife.

Delicious drying with chicken and mushroom salad

Calorie content – ​​90 kcal. Ingredients:

• a jar of champignons;
• chicken breast;
• 2 cucumbers;
• dill;

Mix the ingredients and add kefir and ginger dressing.

Dried cabbage salad

Value – 78 kcal/100 g. Take:

• half a head of Chinese cabbage;
• cucumber;
• 2 eggs;
• 130 g boiled meat;
• a slice of hard cheese;
• homemade yogurt.

1. Cut the vegetables into strips and grate the cheese;
2. add a couple of sprigs of parsley and dill;
3. Top with fermented milk dressing.

Quick relief dish

1. Poach the champignons, mix with chopped boiled chicken, onions, seasonings;
2. season with kefir and spices (88 kcal).

Recipe 1: Fitness oatmeal pancakes with photo

These pancakes were prepared by Yulia Vysotskaya in one of the TV shows. Everything is very simple.

• Oat flakes - 1 cup.
• Milk - 0.5 l
• Water - 0.5 l
• Sugar - 2 tsp.
• Egg - 1 pc.
• Salt
• Vegetable oil

Combine milk and cold boiled water. Add cereal.

Cook liquid oatmeal.

Let the porridge cool a little. To grind it, I used a blender. Add salt, sugar, egg, mix well (you can use a blender or mixer).

Bake in a hot frying pan greased with vegetable oil. When serving, garnish with fruit or top with jam. I would like to add that you can add whatever you want to the dough - citrus zest or cinnamon...

How to make delicious protein pancakes: recipe

To make cottage cheese pancakes, it is best to use strawberry protein, but if this is not available, you can use oatmeal or cocoa powder. In the latter case, you will get chocolate pancakes.

You can prepare pancakes following step-by-step instructions:

1. Pour cottage cheese, ground bran and protein into a large bowl, add an egg. All this is thoroughly mixed;
2. Add salt and sugar to the resulting mass. The entire consistency must be left until it swells;
3. At this time, in a separate bowl with a mixer, beat the egg whites with salt until foam forms. Pour into the first container of the general dough and mix with gentle movements;
4. Grease a frying pan with a small amount of sunflower oil and place on the fire to heat up;
5. Form small balls from the resulting curd dough, after wetting your hands in water. The dough can also be spooned out;
6. Fry the pancakes until golden brown over medium heat, remove with a spatula and place on a plate.

It is best to serve pancakes on separate plates, since everyone can choose what to top their dessert with. It could be sour cream, powdered sugar or berries.

Soup recipe for drying

Soups made with mushroom and vegetable broths without potatoes and cereals contain a minimum of calories. If you like rich meat stews, choose lean varieties and drain the first water after boiling. White meat, chicken and rabbit, are more suitable for this purpose. For fish soup, choose hake, cod or pollock.

Vegetable soup option:

For 2 liters of water:

• 180 g cabbage;
• 120 g chicken;
• 2 tomatoes and peppers each;
• bulb;
• carrot;
• celery root;
• seasonings to taste.

1. Place chopped onion, meat, carrots, and tomato into the pan.
2. Simmer for 2-3 minutes, add water and continue cooking.
3. Once boiling, add the celery cubes.
4. After 5 minutes, add pepper and second tomato. Before turning off the burner, add the greens.

Recipes for drying the body for girls from vegetables

Fresh garden produce contains essential nutrients for the body and is low in calories. Broccoli, cabbage of various types, spinach, tomatoes and cucumbers have no more than 25 kcal. There are slightly more of them in carrots, beets, and green peas. Due to their high fiber content, they create the illusion of satiety and promote quick satiety.

Colored salad

Components:

• 2 boiled or baked beets;
• garlic;
• green apple.

1. Grate the root vegetable and garlic on a coarse grater;
2. cut the fruit into small strips;
3. mix, season with kefir or butter (80 kcal).

Detox - salad

Calorie content – ​​70 kcal/100. Products:

• 250 g white cabbage;
• red pepper;
• half an avocado;
• parsley.

1. Chop the vegetables, add vegetable oil;
2. Sprinkle flax seeds, sunflower seeds or a pinch of sesame seeds on top.

Zucchini with almonds

Energy value – 110 kcal. Contains:

• 1 young zucchini;
• 20 g chopped almonds;
• small grapefruit.

For dressing – paprika + a spoon of grated ginger root, linseed oil.

1. Cut out the seeds from the vegetable;
2. Use a paring knife to cut into strips and mix with the sauce.
3. Sprinkle nut crumbs on top.

Recipe 5: Kefir pancakes for fitness

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

1. In a large bowl, whisk together flour, oats, 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 you get a homogeneous dough.
2. Heat a frying pan over medium heat and drizzle with oil. Pour the batter into the pan using 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.
3. Microwave the peanut butter for 20-30 seconds to soften, then spread it over the pancakes. Decorate the pancakes with fresh berries.

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

Recipe 3: Easy Protein Pancakes with Cottage Cheese and Oatmeal

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

1. Mix all ingredients in a dough pan. Pour into a hot frying pan.
2. Turn over when edges begin to brown.
3. Serve with peanut butter and top with almonds.

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

Hot appetizers

A quick mussel dish contains less than 100 calories.

Pour 50 ml of cream with 10% fat into a saucepan. Throw in a handful of onions, finely chopped green onions, and a couple of cloves of garlic. Place frozen mussels

Stir gently with a spatula. After boiling, simmer on low heat for a few minutes.

There is no need to add salt, but you can add lemon. If desired, you can transfer the finished mussels to a cocotte maker, add a little cream and sprinkle with cheese. You will get a delicious dietary julienne.

Shrimp with tomato sauce

Crustaceans are rich in protein, and 100 g of product contains only 95 kcal. Even a spoonful of olive oil does not add much nutritional value.

1. Boil the shrimp and chop.
2. Grind 2 tomatoes in a blender, dilute the mixture with vegetable broth and add poached onion in 1 tsp. oils
3. Pour in the sauce and bring to a boil.

Pancakes with kefir

Creating a dessert involves using the following ingredients:

• 2 glasses 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 squirrels (separately).

Flour, baking powder, oatmeal and salt must be mixed well. Separately, beat milk, eggs and whites, vanilla extract, and kefir in another container. Then mix everything until smooth.

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

Protein pancakes

It would seem that pancakes and a slim figure are incompatible concepts. We hasten to dispel this myth and share with you recipes for protein pancakes that not only do not harm your figure, but will also help it gain beautiful relief.

As easy as pie

For one serving (3-4 pancakes) you will need:

• Mash the banana with a fork, add the egg and whites, mix until smooth.
• Pour the resulting dough into a heated frying pan, wait until the pancake is browned and turn it over.
• If desired, the dish can be decorated with banana slices and sugar-free syrup.

Curd pancakes

• Mix the ingredients until smooth and bake in a preheated dry frying pan until golden brown.
• When serving, the pancakes can be decorated with peanut butter or almond flakes.

Pancakes with milk

• 2 eggs
• 2 stingy proteins
• 150 ml milk

• Mix all the ingredients, fry in a hot frying pan, greased with oil, on one side only (the dough is very liquid and cannot be turned over).
• As soon as the pancake is browned, fold it 4 times and remove from the pan.

Oatmeal pancakes with blueberries and banana

• 1 scoop of protein
• ½ cup oatmeal
• ½ banana
• ½ cup fresh blueberries
• sachet of baking powder
• a few banana slices and a handful of berries for garnish

• Grind the oatmeal in a blender. Add the rest of the ingredients and beat well.
• Pour about 2 tablespoons of dough into a hot frying pan and fry for about a minute on one side and 30 seconds on the other.
• Decorate with banana slices and berries.

Vanilla pancakes with almond butter

• 3 squirrels
• 1 scoop vanilla protein
• 50 ml water
• 1 tsp sugar substitute

• 1 tbsp. almond oil
• sugar free syrup

• Mix the ingredients thoroughly with a whisk or blender.
• Pour the dough into a hot frying pan, greased with oil, and fry on both sides.
• Decorate the finished pancakes with syrup and almond butter.

Pancakes with berries and cottage cheese

• 2 eggs
• 4 squirrels
• a pinch of baking powder
• ½ cup lactose-free milk

• pack of low-fat cottage cheese
• 100 g of any berries

• Beat the dough in a blender, fry in a frying pan on both sides.
• Fill the finished pancakes with cottage cheese and place in the oven for 10-15 minutes.
• Decorate with berries or syrup.

Pumpkin pancakes

• 3 squirrels
• 1/3 cup oatmeal
• 50 g pumpkin puree
• 1 scoop of protein
• ½ tsp. cinnamon

• Mix all ingredients until smooth.
• Fry the pancakes in a frying pan until bubbles appear, then turn them over.
• Place on a plate, pour over syrup or sprinkle with berries.

Protein pancakes with spices

• 1 cup oat flour
• 2 tbsp. sugar substitute
• a pinch of salt
• pinch of cloves
• pinch of nutmeg
• 1 tbsp. cinnamon
• 4 squirrels
• ½ cup chopped pumpkin

• Separately, beat the pumpkin and egg whites.
• Mix all the dry ingredients and add to the protein-pumpkin mixture. Mix thoroughly.
• Heat the pan, add the dough and fry for about 5 minutes on each side until the pancakes turn brown.
• Decorate with fruits, berries or syrup.

Pink pancakes with beets

• 1 scoop of protein in your favorite flavor
• 1/3 cup oat flour
• 3 egg whites
• a pinch of baking powder
• 100 ml beet juice

• Mix all the ingredients and fry the dough over medium heat until golden brown and bubbles appear on both sides.
• You can serve ready-made pancakes with cottage cheese or butter.

Crepe pancakes with chocolate-banana filling

• 2 squirrels
• 200 ml almond milk
• 100 g oatmeal
• 1 tsp coconut oil
• 2 scoops of vanilla and caramel flavored protein

• chocolate paste
• banana slices

• Beat all ingredients with a blender and place the dough in the refrigerator for 1 hour.
• Bake in a preheated frying pan until brown on both sides.
• Coat the finished pancakes with chocolate paste, lay out a banana slice and roll it up.

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