Recipe: 3 protein fillings for the healthiest pancakes – Om Activ

It's no secret that to keep your body in good shape you need to watch your diet. Nutritionists recommend eliminating flour and high-calorie foods to achieve weight loss. In addition, eating healthy foods will help you avoid many diseases associated with the cardiovascular system and gastrointestinal tract. But not everyone is ready to give up their favorite foods in favor of a healthy diet. In this case, nutritionists recommend looking for alternatives to tasty dishes. For example, instead of regular pancakes, you can eat protein pancakes. Their benefit lies in a special cooking technology, which makes them low-fat and nutritious. We offer you several recipes for making these pancakes.

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...

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Chocolate Peanut Butter Pancakes

To prepare such an original and tasty dish you will need the following products:

• Coconut flakes (2 tbsp);
• 0.5 scoop of protein (peanut flavor);
• Peanut oil;
• Egg whites.

Absolutely all the available components should be combined in a container to form a dough of a thick consistency. Fry the pancakes until cooked, then pour them with peanut oil.

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.

Preparing protein pancakes:

Step 1: prepare the dough with protein.

In a deep bowl, mix all the ingredients together. That is, pour in the protein, break the eggs into it, stir, and then pour in the milk in a thin stream, without ceasing to stir. At the end, thoroughly mix the mass with a mixer or a regular whisk, bringing it to a homogeneous state without lumps. Then do what is most convenient for you. You can leave the batter in the bowl and pour it into the pan using a ladle, but for convenience, I suggest pouring the batter into a plastic jar with a small opening. And in order to avoid spilling the protein pancake batter all over the kitchen during pouring, use a special funnel.

Step 2: Fry the protein pancakes.

Heat a frying pan on the stove by pouring a very small amount of vegetable oil into it. Now that the frying pan is hot, pour in the prepared mixture in a thin stream, distributing it evenly over the bottom of the dish. Fry protein pancakes over medium heat. When the dough has set and the bottom side of the product is covered with a blush, turn the pancake over, first prying it off with a thick spatula. Once the first one is ready, transfer it to a flat dish and continue. Cook until the mixture of eggs, protein and milk is gone.

Step 3: Serve the protein pancakes.

Serve the finished protein pancakes hot. Supplement them with cottage cheese, bananas or nut butter if desired. All kinds of juices are great as a drink. I hope you will appreciate such a nutritious breakfast, and be sure to take note of this recipe. Bon appetit!

Protein pancakes can also be prepared without using oil. For this you will need a non-stick frying pan. But be careful when turning over, as the products may crumble. You only need to turn the pancake until it has set well and is cooked on one side.

The taste of pancakes prepared according to this recipe largely depends on the protein you use.

Protein pancakes can also be prepared from oatmeal or wheat flour, and also with the addition of bananas, blueberries or rolled oats.

5 delicious protein pancake recipes

A healthy breakfast is one of the conditions for achieving your fitness goals. At the same time, I really want the food to be not only healthy, but also tasty. Today, protein-based pancakes are exactly what you need for muscle growth. We bring to your attention 5 recipes for delicious protein pancakes that can satisfy the requirements and tastes of any person.

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.

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 in the microwave 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, drizzle with remaining maple syrup and garnish with banana.

Recipe 4: Low-calorie fitness pancakes made from banana and eggs

• 1 egg
• 2 egg whites
• some banana slices

1. Break the banana, crack the eggs into it and mix until the mixture is smooth.
2. Heat a greased frying pan to medium heat and pour out the batter to about 6cm wide.
3. Carefully flip the pancake after 25 seconds or when it turns brown. This recipe will make about 3-4 pancakes.

For 1 serving: 215 kcal, fats - 5 g, carbohydrates - 30 g, proteins - 18 g.

Protein pancakes with salmon and spinach

When you need to justify the desire to eat pancakes for lunch, try our recipe for spinach and smoked salmon pancakes. Tasty and healthy.

Ingredients

• 2 scoops unflavored protein pancake mix
• some spinach
• ½ tsp. coconut oil
• 100 g smoked salmon
• 150 ml low-fat sour cream
• 1 tbsp. l. chopped chives
• 100 ml milk of your choice

Cooking method

In a blender or food processor, add milk, protein pancake mix and spinach. Whisk until lumps are completely dissolved. Place a non-stick frying pan over medium heat and add coconut oil. Once the pan is hot, pour a few tablespoons of batter into the pan and cook on one side for about 45 seconds. Then flip and fry the pancake on the other side for 30 seconds. Repeat the same steps until you run out of dough. Set the resulting pancakes aside. Add finely chopped chives to the sour cream, salt and pepper to taste. Start assembling a stack of pancakes: to do this, place a full tablespoon of sour cream and a rolled-up slice of salmon on the lowest pancake. Cover with another pancake. Repeat all steps until you have used all the pancakes.

Macronutrients

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.

With blueberries and banana

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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 6: fitness pancakes with milk and protein

• 1/2 cup oatmeal
• 1/2 Peanut Butter Flavored Protein Scoop
• 1/2 cup egg whites
• packet of Stevia (or 1 tsp of another sweetener)
• 2 tbsp. almond milk

1. Mix all ingredients in a bowl.
2. Microwave for 1-2 minutes or until the liquid is absorbed into the flakes.
3. Top with peanut or almond butter and drizzle with sugar-free maple syrup.

For 1 serving: 295 kcal, fats - 15 g, carbohydrates - 32 g, proteins - 31 g.

Chocolate pancakes

Chocolate flavored protein pancakes are a great start to the day. This dish will lift your spirits and put you in a positive mood. To make chocolate protein pancakes, stock up on the following ingredients:

1. Half a protein scoop. To enhance the chocolate flavor, choose a peanut butter flavored protein.
2. 5 egg whites.
3. 1 tablespoon peanut butter.
4. 2 tablespoons coconut flakes.

First you need to beat the egg whites, then mix all the ingredients. It is important that the dough is thick. After mixing the ingredients, check that there are no lumps in the protein pancake mixture. If everything is in order, start pouring the dough onto the heated frying pan. Fry like regular pancakes. When serving, you can decorate with peanuts, chocolate butter or berries.

Recipe 8: Simple Protein Fitness Pancakes

• 30 gr. multicomponent protein or casein
• 3 eggs
• 150-200 ml. milk

Nutritional value per 100 grams: 115.24

BZHU: 13.03-5.26-3.61

Depending on the taste, you can try experimenting, for example, if you have a chocolate-flavored protein, prepare protein pancakes with a chocolate flavor, adding cocoa, coconut, cinnamon, etc. Sometimes the pancakes turn out a little dry, I recommend trying to top them with low-fat yogurt or 0% liquid cottage cheese.

Best Gluten Free Pancake Recipe

We offer a great snack idea for those who limit themselves in carbohydrates. Make delicious low carb pancakes that are gluten and lactose free.

Quantity: 8-10

Ingredients

• 130 g whites (if you don't have liquid whites, you can use the whites of 4 eggs)
• 15 g coconut flakes
• 50 g soy flour
• 2-3 g Flavdrops flavoring (vanilla flavor)
• 50 g soy yogurt
• 2 g baking soda + 10 drops lemon juice or apple cider vinegar

Cooking method

Combine the whites. Add flavoring, coconut and flour to the whites, mix thoroughly until smooth. Add baking soda and lemon juice and leave for 30 seconds to react. Finally, heat a non-stick frying pan on the stove and cook the pancakes on both sides, covering with a lid.

You can take them with you as a snack!

Tip: If you don't want to use soy flour and you need extra macronutrients, choose other flours, such as kamut, teff, freekeh, oat, amaranth, buckwheat.

Macronutrients

Ready-made pancake mixes

An alternative to protein recipes is pancakes made from pancake mix. Today they are used by many followers of fitness and healthy eating. These pancakes can be a healthy breakfast or post-workout snack.

• Waffles protein "White chocolate". A complete mixture with a protein amount of 11.5 g and a calorie content of 126 kcal per 30 g serving. The amount of sugar in the composition is only 0.74 g, so the mixture can be classified as “Sugar Free”. In addition to pancakes and pancakes, you can make waffles from the mixture.

• Pancakes CHIKALAB “Chocolate”. High protein mixture with protein content of 24 g per 60 g, which is 40%. The composition already contains milk powder, so even when prepared in water, the dough turns out milky.

• Protein Pancake “Raspberry”. Another option for a high-protein mixture with a protein content of almost 58% - 35 g per 60 g serving. The composition contains isomalto-oligosaccharides as carbohydrates, containing prebiotic fiber, beneficial for digestion.

• Protein Pancake. Calorie content – ​​418 kcal per 100 g. Consists of whole oat and wheat flour, egg powder, whey protein isolate. 100 g of mixture contains 36.7 g of protein. Moreover, isolate is one of the best forms of protein, since it is maximally purified and contains only protein.

The mixtures are easy to prepare because the dough based on them does not burn, and to knead it you just need to pour the powder with milk or water. To make sure there are no lumps in the dough, you can again use a shaker, which grinds the ingredients to the ideal consistency.

Banana pancakes with nut butter

Quantity: 16 pancakes

Ingredients

• 1 large ripe banana
• 75 g whey protein, banana or vanilla flavor
• 1 large egg
• 30 g gluten-free flour with baking powder
• 30 ml milk of your choice
• 1 tbsp. l. peanut butter or almond butter (optional, but delicious!)

Cooking method

Heat a non-stick frying pan and add coconut oil to it. Mix all ingredients using a mixer or food processor. Pour the batter into the pan and cook the pancakes. When the edges begin to brown, turn over. You will see bubbles on the surface of the pancakes. Serve with blueberries, syrup (regular or sugar-free), nut butters, fresh banana slices, etc.

Macronutrients

Did you like this protein pancake recipe? Then try these delicious and healthy recipes.

Diet pancakes with milk

Ingredients:

• egg;
• ½ cup flour;
• a glass of milk;
• ½ teaspoon sugar;
• soda;
• salt.

Preparation step by step:

1. Beat the egg.
2. Add the remaining ingredients and mix well.
3. Let stand for 15-30 minutes, add half a teaspoon of vegetable oil, mix and bake.

By the way, pancakes, even diet ones, are unlikely to help you lose weight. Simply consuming them in reasonable quantities will not affect your figure.

Recipe for egg pancake salad with ham and cabbage

If you want to pamper your family with some unusual, but at the same time easy-to-prepare dish, then here is an easy recipe for salad with fried egg pancakes, prepared with fresh cabbage and ham.

A quick snack of pancakes will decorate your meal and bring the desired variety to it.

The quantity of products is approximate, be guided by your taste.

• Garlic – ½ -1 clove;
• Ham – 150-200 g;
• Regular cabbage or Chinese salad - 3-4 leaves;
• Mayonnaise - to taste.

How to make egg pancake salad

1. We make pancakes at home in a frying pan (according to any of the recipes described above).
2. While still warm, roll them into tubes, then cut them thinly.
3. Cut the ham into long thin strips.
4. We also cut the Chinese lettuce leaves into thin strips. If you use white cabbage, you will need to first chop it thinly and then squeeze it a little.
5. Finely chop the garlic and combine it with mayonnaise (preferably homemade).
6. At the end, combine all the chopped products, mix and serve the finished salad to the table.

Salads made from egg pancakes look very beautiful and appetizing on the table; with the recipe, their preparation will be very simple for you. And another salad with egg pancakes.

Add your own variety to a salad with egg pancakes, surprise them with an unusual combination and original flavor notes. May Maslenitsa be tasty and satisfying, and may the pancake recipes you wrote down in your cookbook bring you joy and culinary pleasure in the form of aromatic, delicious pastries more than once throughout the year.

Japanese pancakes. Pancake recipe

Ingredients (2 servings)

• Eggs 2 pcs
• 1 cup milk
• Wheat flour as needed
• Butter 1 tbsp.
• Salt, vanilla, sugar, baking powder additives
• Powdered sugar, fruits and berries, mint for serving

Preparing the test does not take much time. Sift 1 cup of wheat flour in advance. Not all of it will be needed, you need to look at the situation. Prepare 2 tbsp. “topped” sugar, 0.5 packet of baking powder, vanilla – natural or concentrate, a small piece of butter and regular low-fat milk.

Carefully separate the egg whites from the yolks into separate cups. Put the whites in the cold so they whip better. Mix 2 tbsp. flour with 0.5 tsp. baking powder. By the way, the baking powder needs to be fresh, otherwise it may lose its properties. Add the yolks and sugar, then stir.

Pour in milk at room temperature. You can mix with a mixer, but do not force the process. The goal is to get not a whipped dough, but just a batter that is as homogeneous as possible

It is important that the sugar must dissolve. The consistency of the batter is similar to pancake mix

If necessary, you can add a little flour.

At the same time, beat the egg whites. It is advisable that both the whites and the mixer bowl are cold. If possible, place the mixing bowl in ice or very cold water. Beat the egg whites until they reach the stiffest foam possible, as for meringue. Test for quality whipping - turn the container over and the whipped whites will remain in the container.

Next, you won't need a mixer. Take a spatula - wooden or silicone; it is convenient to mix the mixture with them. The whipped whites must be carefully folded into the dough. Adding protein foam in portions, slowly stir the dough with a spatula until the protein foam is completely combined with the dough.

Heat a large flat-bottomed frying pan over low heat. There are two frying methods that allow you to get excellent quality pancakes. The first is that pancakes are fried in a closed frying pan to which water is added. I did it differently. The pancakes were fried in a greased frying pan with minimal heat under a lid.

When the pan is hot, place 3-4 pastry rings of suitable size on the bottom. It is worth greasing the rings a little with butter in the middle. Using a ladle or cup, pour the dough into the rings, about two-thirds of the way up. It is worth considering that Japanese pancakes become fluffy and increase in size when baked. Ideally, the dough should rise to the top edge of the pan.

Fry the pancakes on low heat, covering the pan with a lid. Constant and uniform heating must be ensured. It is important that the conditions inside the pan are constant. Fry the pancakes for approximately 8-10 minutes. When it is visually visible that the upper surface has begun to “set” and the level of the dough has risen to the edge, it is necessary to turn the molds over so that the pancakes are baked on the other side. This is convenient to do with a culinary spatula or a wide thin spatula. The bottom surface will be golden brown, like most dough products.

Place the finished pancakes along with the molds on a board and let cool. Like any similar product made from airy dough, Japanese pancakes will “fall” a little, but they will easily come out of shape. If you have problems removing it from the mold, you can help with a thin knife. Usually, this operation does not cause difficulties.

Bake all the pancakes and let them cool. They should be warm, but not hot. If they are large, you can serve one at a time. The dish does not need any side dish. Just sprinkle them with a little powdered sugar and add fresh berries - raspberries, blueberries, possibly cherries and cranberries.

Small pancakes are usually served in batches of 2-3, stacked on top of each other. If desired, you can top them with honey or condensed milk. Maple syrup is a good choice, like for pancakes made with milk. It tastes great with the addition of thinly sliced ​​banana or sliced ​​persimmon, depending on the season. For decoration, you can add a sprig of mint.

Dessert is served with tea or warm milk. Make pancakes one day and add a scoop of Japanese ice cream with matcha tea, it's an amazing combination of flavors. And yet, it’s worth serving dessert by putting everything on a large flat plate so that pancakes, fruits and berries, and especially ice cream, lie separately.

Delicious fried Japanese pancakes made from airy dough - an excellent dessert

Japanese pancakes – fluffy pancakes 4.93 27

Cooking tips

The taste of the pancakes themselves largely depends on the protein used; as I wrote above, I used the “white chocolate” flavor. You can make pancakes with absolutely any flavor. You can also add a little flour, oatmeal, berries or chopped bananas to the dough.

As an addition to protein pancakes, it is good to use sour cream, syrup, jam, nut butter or condensed milk.