Mmm… pancakes… Nothing beats a lazy Sunday morning hanging out in your pj’s with coffee and pancakes. It feels like one of life’s little luxuries. It’s not very often that I have those mornings, but when they happen it’s like heaven!
I’ve generally avoided making pancakes for the past five or so years, because the traditional pancake and insulin resistance don’t get along too well. However, I’ve found that by changing up a few ingredients and adding in more dairy free protein that it keeps my blood sugars a bit more regulated. And if I’m planning on one of my weekend morning hill runs instead of lying around in my pj’s, then they make a motivating post-workout reward!
Now, I normally use ground oats for my pancakes, because I’m a bit of an oat fiend. But for those of you who are gluten free, quinoa flour would work wonderfully too. I recommend using a vanilla flavoured plant-based protein powder if you can, because I think it complements the other ingredients the best. But an unflavoured plant-based protein powder works too. The milk and banana give this recipe all the natural sweetness that it needs.
Protein Pancakes
Ingredients
- 1 cup rolled oats* (or quinoa flour)
- 2 tbsp pea/soy protein powder (can be flavoured/unflavoured)
- 2 tsp baking powder
- 1 medium-large banana
- 2 eggs
- 1/2-3/4 cup soy* milk (or other plant-based milk)
- 1 tsp sunflower oil for cooking
Instructions
- Place the oats in a blender and grind into a flour, then place in a bowl. Add the protein powder and the baking powder and mix thoroughly.(*If gluten-free, then you can use quinoa flour in place of the oat flour)
- Place the banana and both eggs into a blender, and blend until smooth. Empty into bowl with the dry ingredients and mix together.
- Add the milk and stir until fully combined. If allergic to soy, then substitute with another milk of your own choice.
- Depending on the brand of protein powder you use, you may need to add a little more milk. Aim for a consistency a little thicker than single cream.
- Heat the oil in frying pan on a medium-high temperature (if you have a pancake pan, then even better!). Once oil is hot, pour in the batter until about an inch away from the sides. After a few minutes, turn temperature down to medium heat.
- Once the bottom looks golden brown, flip pancake over and continue on other side. Repeat…
- Serve with maple syrup/jam/fried bananas/stewed apple – whatever takes your fancy!