Protein pancakes are a delicious and nutritious way to start your day, providing a high-protein breakfast without using protein powder. This recipe uses whole food ingredients to naturally boost protein content, ensuring a hearty and satisfying meal. This high-protein pancake recipe without protein powder also includes sample variations to suit your needs of bulking/ cutting while providing a delicious meal.
Classic High Protein Pancake Recipe
Estimated Preparation Time:
- Total Time: 20 minutes
Servings:
- Makes: 4 servings
Ingredients and Protein Contribution:
- 1 cup rolled oats: Adds about 26g of protein and about 307 calories.
- 1 cup cottage cheese: Contributes approximately 25g of protein and 222 calories.
- 4 large eggs: Provides about 24g of protein and 280 calories.
- 1 teaspoon vanilla extract: Adds 12 calories.
- 1 teaspoon baking powder: Adds negligible calories.
- 1/4 teaspoon cinnamon: Adds negligible calories.
- Pinch of salt: Adds negligible calories.
- 2 tbsp High Protein Peanut Butter(For Toppings): Adds 12g of Protein and 181 calories
- 1 tablespoon olive oil or coconut oil (for cooking): Adds 120 calories. (Assuming its added for to cook for every pancake. You can always use less oil for a lesser-calorie option based on your requirements.
Instructions:
- Blend Ingredients: In a blender, combine rolled oats, cottage cheese, eggs, vanilla extract, baking powder, cinnamon, and salt. Blend until smooth.
- Preheat Pan: Heat a non-stick skillet or griddle over medium heat and add a small amount of oil.
- Cook Pancakes: Pour 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook until golden brown on the other side.
- Serve: Serve warm with your favourite toppings.
Nutritional Facts (per serving):
- Calories: 506 Approx
- Protein: 31g Approx
Sample Variations of High-Protein Pancake
1. Banana Almond Pancakes
- Add: 1 mashed banana (adds about 100 calories) and 2 tablespoons of almond flour (adds 4g of protein and 80 calories) to the batter.
- Tip: For higher protein, add sliced almonds (add 6g of protein per 1/4 cup) on top or as a side.
2. Blueberry Greek Yogurt Pancakes
- Replace: Half of the cottage cheese with Greek yogurt (adds 10g of protein per cup) and fold in 1/2 cup of fresh blueberries (adds 40 calories).
- Tip: To reduce calories, use low-fat Greek yoghurt and skip additional sweeteners.
3. Apple Cinnamon Pancakes
- Add: 1/2 cup of grated apple (adds about 30 calories) and 1 teaspoon of additional cinnamon to the batter.
- Tip: For extra calories, serve with a dollop of almond butter (adds 3g of protein and 100 calories per tablespoon).
Tips for Customizing Your Pancakes
- High-Protein Additions: Include ingredients like Greek yoghurt, almond flour, or peanut butter to enhance the protein content.
- Lower Calorie Options: Use low-fat dairy products or unsweetened almond milk to reduce calories.
- Higher Calorie Boosts: Add toppings such as almonds, walnuts, or a drizzle of honey for added calories and flavour.
- Texture Adjustment: Blend the batter until smooth for a finer texture, or keep it slightly chunky for more bite.
Tips for High-Protein Foods to Eat Alongside Pancakes
Enhance your meal by pairing your pancakes with these high-protein foods:
- Greek Yogurt: Serve a side of Greek yoghurt with your pancakes for an additional protein boost (10g of protein per 100g).
- Nut Butter: Spread almond or peanut butter on your pancakes for added flavor and healthy fats (3g of protein and 100 calories per tablespoon).
- Eggs: Enjoy a couple of eggs on the side, scrambled or fried, to increase your protein intake (6g of protein and 70 calories per egg).
- Smoked Salmon: For a savoury twist, top your pancakes with smoked salmon and a sprinkle of dill (18g of protein and 120 calories per 100g).
- Cottage Cheese: Serve additional cottage cheese as a side or topping for your pancakes (10g of protein per 100g).
Conclusion
This high-protein pancake without protein powder recipe offers a delicious way to enjoy a nutritious breakfast. Whether you stick to the classic recipe or try out one of the variations, these pancakes provide a satisfying start to your day. Pair them with high-protein foods for a well-rounded meal that keeps you fueled and energized.
Feel free to adjust the recipe and variations based on your taste preferences and dietary needs!