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Protein Pancakes Recipe: Easy, Healthy Protein Powder Pancakes
What Are Protein Pancakes?
Protein is on everyone’s mind these days. It’s not just bodybuilders and athletes who are concerned about the amount of protein they consume – anyone concentrating on eating right is paying attention to their daily protein intake. Guidelines indicate that adults should get a minimum of 0.8 grams of protein for each kilogram of body weight each day. This amounts to just over 7 grams for each 20 pounds of body weight. For someone who weighs 140 pounds, their target daily protein intake should be 50 grams of protein.1
Packed full of protein, protein pancakes are a good way to enjoy a breakfast favorite that’s full of nutrition. The addition of protein powder to these pancakes provides a filling meal that adds a lot of protein to your day in one meal.
Pancakes are usually made with sugar and white flour, and then topped with butter and maple syrup. Protein pancakes have been modified to make them healthy and nutritious. Your choice of protein powder is added to ingredients such as oats, egg whites, and fruit, and cooked just like regular pancakes. Serve them with healthy toppings to make a meal that’s delicious any time of day.
When Did Protein Powder Pancakes Become Popular?
Eating healthy, nutritious food and focusing on fitness has always been popular, but with the popularity of bodybuilding and fitness, more people than ever are looking for ways to eat right and still cook the foods they enjoy. In the last couple of years there’s also been another trend – counting macros. Macros consist of a ratio of protein, carbs, and fats, with adjustments made to reach fitness goals such as losing weight or gaining muscle. 2
With so much interest in fitness and nutrition, social media sites are booming as people share what motivates them, including their supplement stack, and recipes that fit into a healthy lifestyle. Popular supplements include pre workouts(such as creatine), testo supports (like HexoFire Delta Prime) and of course at the top of the list is protein powder. Typically used by bodybuilders to build and gain muscle, protein powder is now considered to be a great supplement to add to your daily food plan. High in protein, adding protein powder to pancakes ups the amount of protein in a breakfast that’s usually thought of as just a Sunday indulgence.
Blueberry Protein Pancake Recipe
Try this recipe for Blueberry Protein Powder Pancakes. These pancakes are delicious, fast, and easy to make, and also include 22 grams of protein for each serving.
Protein Pancake Mix Ingredients
- • ½ cup uncooked oats
• 1 scoop vanilla protein powder
• ½ tsp. baking powder
• 3 egg whites
• 1-ounce fresh blueberries
• ¼ cup or less water
• Cooking spray
How To Make Protein Pancakes
- 1. In a medium sized bowl mix together the oats, protein powder, and baking powder.
2. Add egg whites and fresh blueberries. Gently mix in.
3. Add ¼ cup or less water, mixing just to moisten and blend.
4. Spray frying pan with a small amount of cooking spray; heat the pan over medium.
5. When pan is heated, pour ½ of the batter into the pan in a thin layer. Spread evenly – the batter will be a bit thicker than regular pancake batter.
6. Cook for about 1 minute and flip, cooking for 1 more minute until lightly browned.
7. Serve with fresh fruit.
8. Serves two.
Easy Protein Pancakes Nutritional Information
Amount Per Serving:
- • 22.2g protein
• 182 calories
• 1.8g total fat
• 0.3g saturated fat
• 0.5g polyunsaturated fat
• 157mg sodium
• 16.6g carbohydrates
• 2.4g sugars
Can These Be Made Into Vegan Protein Pancakes?
For those who are vegan, this Blueberry Protein Pancake recipe can easily be adapted by substituting ingredients. Choose a vegan protein powder that contains protein isolated from plant foods such as peas, rice, hemp, or sunflower seeds. Research done comparing vegan and whey protein powders show that they are comparable in protein composition and may both be effective in maintaining lean muscle mass. 3
You’ll also need to substitute the 3 egg whites to make these pancakes vegan. Swap in ¼ cup of mashed bananas, apple sauce, or mashed avocados for the egg whites. You may need to add the full ¼ cup of water in the recipe to get the batter to the right consistency.
Healthy Protein Pancakes Benefits?
Whether you eat them for breakfast, lunch, dinner, or a snack, protein pancakes are nourishing and wholesome. Packed with nutrition, these pancakes are filling and can keep you satisfied until your next meal. The recipe included here is fast and easy to make. Without using any sugar at all, you’re left with a delicious meal that everyone in your family will enjoy.
One of the main benefits of protein pancakes is that they’re high in protein. Protein plays a big role in nutrition whether you’re trying to lose weight, gain muscle, or just eat a healthy diet. Studies show that a diet that’s high in protein may help you lose weight and satisfy your appetite for longer periods of time than a diet low in protein. 4
Research also indicates that eating more protein can benefit your workouts, providing more energy and helping the body to recover faster after exercising. 5
Protein powder is a good way to add more protein to your diet without having to eat more meals throughout the day. No matter what ingredients you choose, always use a high-quality protein powder. It increases the nutritional value of pancakes, adding to your daily protein intake.
Another benefit of protein pancakes is that you can adapt the recipe by adding a variety of other ingredients and flavors. Instead of using oats, other options include almond, rice, or coconut flour.
To change the flavor, try adding cocoa powder, nuts, or dried fruit right into the pancake batter. Or top with sliced strawberries, blueberries, apple sauce, or almond butter.
The versatility of protein pancakes means that, so long as you’re using protein powder as the base, you can change the recipe in multiple ways for your own individual taste.
- 1Wu, G. (2016). Dietary protein intake and human health. Food Funct. 7(3): 1251-65. Retrieved on April 26, 2019 from https://www.ncbi.nlm.nih.gov/pubmed/26797090
- 2Carreiro, AL. & Dhillon, J. (2016). The macronutrients, appetite and energy intake. Annu Rev Nutr. 36: 73- 103. Retrieved on April 26, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960974
- 3Joy, JM. & Lowery, RP. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J. 12: 86. Retrieved on April 26, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202
- 4Pesta, DH. & Samuel, VT. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond): 11:53. Retrieved on April 26, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944
- 5West, DW. & Sawan, SA. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise. Nutrients. 9(7): 735. Retrieved on April 26, 2019 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849