how to make banana protein pancakes

Good morning, everyone! I am so happy since I just had my last day of work at Innovations for Health last Friday and am officially starting my two weeks of vacation before the dietetic internship. I feel that I’ve been very productive lately, organizing more nutrition topics I want to cover in future postings. I have so much planned for the upcoming year and am extremely excited to get into the groove. After my last post on snacking and how to avoid being hangry, I spent a good portion of Sunday looking into the recipes of the homemade snacks I recommended (some new and some I experimented with in the past).

I wanted to share this quick, simple protein powder pancake recipe I use for my breakfasts and snacks! I would make a double batch on Sunday, freeze them and savor it throughout the week each morning. What’s great is that you can enjoy it anytime. It’s a convenient + guilt free way to get some sustained energy because it’s a balanced amount of carbs, protein and fiber!

The nutrient composition is broken down at the bottom of the recipe.  I also included calorie information for the itemized ingredients as well as the additions the pancakes can be served with. The macros are very much dependent on how you choose ingredients – especially the type of protein powder and whether you go with whole eggs or egg whites, so I wanted to leave it there as a guide to knowing how much is being consumed.

For breakfast, go with ingredients and the amount of servings to consume 230-350 calories. If eaten as a snack, have only 1 medium pancake or 2 mini pancakes without additions to get 100-150 calories. But of course, if you’re still hungry after just eating the pancake, you can have the fruit or milk.

NH banana protein pancakes 001
Picture shows two servings.

Ingredients:
+ 1 scoop chocolate or vanilla protein powder (I use Quest Nutrition for these and have found both flavors to work just fine) { 110 calories }
+ 2 large whole eggs { 120-140 calories } or 3 egg whites { 50 calories }
+ half cup oatmeal, uncooked { 148 calories }
+ half a medium banana { 70-100 calories }
+ 1 tsp baking powder

To prepare:
+ preheat pan to medium heat. no oil is needed!
+ start with a few ounces of water in the blender as a liquid base for the blending process.
+ add all ingredients and blend until it looks like batter
+ control the texture and consistency of your batter by gradually using more or less wet ingredients (water or egg)

+ pour batter on the pan and cook one side (3 minutes or until bubbles appear)
+ flip the pancake and cook the other side for a few more minutes
+ slice up the and top the pancakes with zero-calorie maple syrup

Alterations:
+ use 1 whole egg instead of 2 to cut amount of fat in half and lower calorie option
+ choose egg whites for significantly lower fat and calorie option
+ use liquid egg whites (AllWhite brand) to avoid waste and having to separate egg whites from the yolk
+ add cinnamon or vanilla extract for extra flavoring

Serve with:
+ remaining banana and/or other fruit { additional 30-50 calories }
+ low-calorie maple syrup { additional 30-50 calories per tbsp }
+ a side of eggs cooked the way you like {additional 70-90 calories }
+ a 4-6 oz glass of reduced fat milk {additional 60-90 calories }

Makes:
+ about 5 mini or 2-3 medium pancakes
+ 2-3 servings. eat one serving at a time with fruit or milk.

Nutrition:
+ calories 400-500
+ protein 35 g
+ carbohydrate 55 g
+ fat  3-13 g
+ fiber 8 g

NH banana protein pancakes white

Recipe adapted from bodybuilding.com.

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