protein-pancakes-featured

Pancakes is Ready! How to make Simple Protein Pancakes


Eating healthy sucks sometimes.  I hope I can make it suck 37% less by giving you some recipes from my kitchen and the kitchens of other Aesthetic Physiques readers.  

 

If you have healthy recipes that you love, send them over to Dave@aesthetic-physiques.com and I’ll post as many as I can.  I’d like to create a community database for healthy recipes you can access quickly.  

 

Maybe in time, I’ll put videos up on the Aesthetic Physiques Youtube Channel. Until then, text and pictures it is!

 

To start this off, I’m going to go with one of my favorite foods…pancakes.  I used to eat the Bisquick kind back in the day – back when I could eat whatever I wanted and wouldn’t gain an ounce.  Unfortunately, Father Time is a bastard and a short stack makes my gut jiggle for a week. 

 

Not content with my pancake-less fate, I decided to come up with my own recipe for pancakes by stealing from other people online.  I can be creative enough to link Sheldon Cooper and my diet, but being creative with cooking is like asking me to spilt atoms. 

 

If you aren’t well versed in the kitchen (like me) then you’ll love this recipe.  It’s become my Sunday morning staple.  It’s simple and not to mention it’s freakin delicious.

 

Simple Protein Pancakes

Prep Time: 5 minutes

Cook Time: 5 minutes

Serves: 1

 

Ingredients

protein-pancakes

½ Cup of Instant Oatmeal (Plain)

½ Teaspoon of Baking Powder

½ cup of water

1-2 scoops of protein powder

Or

1 5oz container of Greek yogurt (any flavor)

(If you use the Greek yogurt, use ¼ cup of water instead of the ½ cup)

 

I would go with protein powder or Greek yogurt.  I’m not worried about too many gainz, it just gives a weird flavor mixing chocolate protein powder and Blueberry Chobani.  Sometimes you can create amazing flavors by mixing the two but most of the time it tastes horrible. 

 

If you eat plain (what kind of animal are you?) disregard everything I just said and mix away.

 

Instructions

 

I use an electric griddle to cook mine, but you can use a skillet.  If you have an electric griddle spray it with Pam and heat it up to 300°F.  For the skillet, spray it and turn it up to Medium. 

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Mix all the dry ingredients together in a medium size mixing bowl. 

 

Add the water and Greek yogurt (if you desire).

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Mix until it has the consistency of Elmer’s Glue.  You know, the kind that kid used to eat in elementary school. 

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Pour onto the electric griddle/skillet making 2 pancakes or one giant.

 

Flip the pancakes after about 1-2 minutes or until golden brown on the bottom.

 

Wait until the other side is golden brown and do some crazy chef flipping thing to get the pancakes to your plate.  I’m not responsible if you drop them on the floor.

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Add some sugar-free syrup and enjoy!

 

Macros

 

1 scoop of protein.  Not counting the sugar-free syrup.

 

Calories: 270

Fat: 4.5g

Carbs: 28g

Protein: 29g

 

This is for 2 scoops of protein:

 

Calories: 382

Fat: 6g

Carbs: 29g

Protein: 53g

 

Million Ways to Make Pancakes

 

I’ve tried probably about a dozen different ways to make protein pancakes and this by far tastes the best.  I’ve tried almond flour and ground flaxseed but I just couldn’t get a good consistency. 

 

Every time I used the almond flour, the water I added would get soaked up and disappear.  My pancakes turned into hot almond flour chunks.  It tasted like sand too.

 

I like this recipe because it’s easy and I can make it in 10 minutes.

 

Try it out and let me know how you like it.

 

Your Turn

 

Do you have any kick-ass healthy recipes you want to share?

 

P.S.: Thank you to all the people that participated in the Ab/core challenge.  The winner was Dave Wild!  He was able to shave off 1.5 inches off his waist! 

 

Dave really impressed me because rather than going at it alone, he had his wife join in.  They printed out the calendar and only crossed off the days after they both completed the workout for the day.  Accountability and a support system all rolled into one. Him and his wife enjoyed it so much than they are extending the 30 day challenge. 

 

It’s little things like a 30 day challenge that turn into bigger things down the road.  Way to work Dave! 

P.P.S.:  I wrote a post for the website The Distilled Man about morning routines.  If you struggle with getting up in the morning or feel like you aren’t as productive as you want to be, check it out.  I’m really proud of this and Kyle (the gentleman that owns The Distilled Man) is a great guy.  Please share it on Facebook too!

If you know someone who could benefit from this article, please share it on Facebook or Twitter.  2 out of 3 people are obese today, let’s start a change.

 

Dave