Spicy Pumpkin Protein Pancakes

I am finally back on track with regular workouts after our move to a new apartment in January.  And the new building has a fitness room, so we have decided to take advantage of the space... we can spread out our mats and even jump up and down if we want to, without having to worry about making too much noise.  There are lots of machines and equipment that I haven't even had a chance to check out yet!

On days when I am going to do a mid-morning workout, I like to add some carbs to my breakfast to make sure I have enough energy to finish. Usually I would be happy with some fruit blended into a protein shake, but it has been raining monsoons here the past couple of days so something warm seemed much more to my appealing.

I decided to use the last of my North Coast Naturals vanilla Vege Pro-7 protein powder and make some spicy pumpkin pancakes... I had only half a scoop left and I knew just what to do with it.  I am really sad to see the bottom of this container.  I was given this protein powder to try some time ago and have really enjoyed it... it has great body and is really quite filling.  I will need to get more!

I mixed all the ingredients with my immersion blender and then cooked the batter in 3 batches.  It takes a bit longer to do them this way, and the batter really needs to cook completely through, otherwise you have doughy centres in the pancakes, and who likes that?  Not me, for sure.

I did the calculations and the batch of 3 cakes comes out to 6 Smart Points on the new Weight Watchers program... add a bit of sugar-free syrup for another 1 Point or some 0 Point fruit if you like. I chose to have half a navel orange alongside instead...  I really enjoyed them and hope you will too.

Make sure you are using gluten-free oats if that is an issue for you.  And yes, I know that the coconut oil is saturated fat, but I happen to believe it is good for me and I love the taste!

Spicy Pumpkin Protein Pancakes
Makes 1 serving of 3 cakes.

Ingredients:

• 1/2 scoop vanilla protein powder
• 1/4 cup canned pumpkin
• 1 tsp coconut oil
• 2 Tbs egg whites 
• 5 Tbs water
• 1/4 cup old fashioned oats
• 1/2 tsp cinnamon
• dash of nutmeg

Directions:

1. Blend all the ingredients together till batter is smooth.
2. Cook pancakes in 3 batches and keep cakes warm till ready to serve.
3. Serve with syrup or fruit.

Per serving of 3 cakes without topping.

WW Smart Points = 6.

Calories 200; Saturated Fat 4g; Sugar 3g; Protein 17g.

Mix the ingredients till smooth with your blender.

Make sure the cakes aren't too thick or they will take much longer to cook through.. and don't forget to flip and cook the second side!

Plated and topped with sugar free syrup. Mmmm!

Printable Recipe

Do you save your pumpkin for Fall recipes, or are you like me and enjoy it year-round?

What is your favorite vanilla protein powder?

New Grain Free Nut Flour Pancakes

I go back and forth between using almond flour and coconut flour in my baking.  And sometimes when I use almond flour, I end up adding a bit of coconut flour as a thickener.  That’s what happened when I was putting together this recipe.

When we first got up in the morning, we had coffee and then I decided I wanted to get in a short run before we had breakfast… The Captain said he would like to go along, so we both ate small bananas before lacing up our running shoes and heading out.

When it was time to get breakfast together, I knew I wanted to make us some pancakes, because we had these beautiful fresh strawberries to enjoy on top.  But I would normally use a banana in my pancake batter.  We had already eaten a banana so I decided to use some unsweetened applesauce instead.  I  usually have these little individual cups of applesauce on hand.  I buy any of several different brands, depending upon what is on sale.  These happen to be from Wal-mart.  Each container holds approximately 1/2 cup of applesauce.

You can easily double this recipe for more cakes, or even halve it if you are having breakfast alone.  You could also make up the cakes and keep leftovers in the refrigerator to be reheated another day in the mike.

This recipe makes 4 pancakes… enough for 2 for breakfast.

Grain Free Pancakes
Makes 2 servings of 2 cakes each

• 2 eggs
• 1 container (1/2 cup) of unsweetened applesauce
• 4 Tbs almond flour
• dash of vanilla
• sprinkle of cinnamon
• 2 tsp coconut flour
• 1 tsp baking powder

1. Beat the eggs and applesauce together in a medium bowl.
2. Add the almond flour, vanilla, cinnamon and mix till well combined.
3. Add the coconut flour 1 tsp at a time and mix after each addition.
4. Add the baking powder and mix again.
5. Lightly coat a skillet with non-stick spray and set over MEDIUM heat.
6. When the pan is hot, ladle 1/4 of the batter (between 3 and 4 Tbs) into the pan.   Allow to cook about 5 minutes until the edges are somewhat dry and bubbles appear in the centre.
7. Flip and cook the second side about 2 minutes.
8. Remove the cake from the pan to a serving plate and cover to keep warm.
9. Repeat with the rest of the batter until you have 4 pancakes.
10. Garnish as desired and serve warm.

Per serving of 2 cakes.
WW P+ = 5.
Calories 187; Protein 10g; Carbohydrate 11g; Fat 12g; Fibre 4g.

Before garnishing here.  The cakes are about 4 inches in diameter.

I added a bit of Greek yogurt and some sugar free syrup to mine.

The Captain opted for real syrup on his... no yogurt for him.

I think next time I will try them with egg whites instead of whole eggs to keep the fat content down a bit and that will also lower the Weight Watchers P+ values.

Printable Recipe

Are you a nut flour fan, too?

What is your favorite kind of pancakes?

If  you like this recipe, please consider Pinning or Tweeting via @WeCanBegin2Feed. Thanks!

Hemp Protein and Banana Pancakes

These pancakes were born of combining my love for pancakes with my love for hemp protein powder. I particularly like the one from North Coast Naturals. It mixes readily with other ingredients and is flavor-neutral so never overpowers the taste of the other ingredients.

I bet you could substitute cooked pumpkin or other squash for the banana in this recipe quite easily, if you like.

You will want to have your patience cap on when you make these pancakes.  They take a wee bit longer to cook than a pancake made from a flour batter does.  Just a wee bit, but still, when you are hungry… noticeable.

Hemp Protein and Banana Pancakes
Makes 1 serving of 2 pancakes

• 1/2 ripe banana, mashed
• 3 Tbs egg white
• 1 Tbs almond milk
• 2 Tbs hemp protein powder.
• dash of cinnamon

1. Mash half of a ripe banana in a medium bowl.
2. Add the egg whites and beat with a fork to combine with the mashed banana.
3. Add the almond milk, hemp protein powder and the cinnamon and stir to combine.
4. Set a non-stick pan over MEDIUM heat on the stove and when it has warmed up, spoon half of the batter into the pan. Allow to cook until edges are set and bubbles appear throughout, about 4 or 5 minutes.
5. Flip over and cook the second side for about 3 minutes.
6. Remove to plate and cover to keep warm while cooking the second pancake in the same manner.
7. Serve with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 4.
Calories 190; Protein 20g; Carbohydrate 23g; Fat 3g; Fibre 9g.

Printable Recipe

Don't forget about the North Coast Naturals giveaway that is open to Canadian residents until April 3rd, 2014.  You can find the details here on this blog post.  Good Luck to you!

Power-loaded Pumpkin Protein Pancakes

For years now I have gone back and forth between whey and soy protein powders…. until I recently added North Coast Naturals Organic Hemp Protein Powder into the rotation.  Now I have 3 distinctly different kinds of protein powders in my cupboard. And I love and use them all.

I often select a soy protein powder when I am making something with a heavier, thicker batter, such as pancakes, or microwave mug cakes, or even cookies… when I want protein powder with a neutral flavor, and especially a neutral color.  I don’t normally use a soy powder in smoothies or frozen protein pops because I often find that I can taste the soy in these more delicately flavored items.

This North Coast Naturals Organic Soya Protein is high in fibre and a good source of Omega 3.  I like the N.I. Per 2 Tbs of powder: Calories 110; Protein g 10g, Carbohydrate 7g; Fat 4.8g; Fibre 5 g.  For you Weight Watchers, that works out to 3P+ per serving.

I put this NCN Organic Soya Protein to the test by blending it with some almond milk, a bit of cinnamon,  and a banana, and shared it with The Captain one morning recently, before we did our workout.  We both thought it was delicious!  And neither of us noticed any soy taste at all… only banana and cinnamon.  So this NCN powder truly is unflavored. This, to me, is a good thing.

Our Soy-Banana Smoothies

Since then I have made some wonderful protein-filled pancakes with it, too.  I always have lots of canned pumpkin on hand in the pantry, to fall back on, on days I don’t have cooked, leftover squash or sweet potato in the fridge.   I was craving pumpkin the other morning and came up with these pancakes, to enjoy after a morning workout. 

If you like, use pumpkin pie spice instead of cinnamon, or add dashes of  allspice and cloves along with the cinnamon.  And if you prefer a puffier cake, add about 1/2 tsp of baking powder, too.

Pumpkin Protein Pancakes

Makes 1 serving

• 1/4 cup canned pumpkin
• 1/4 cup egg white
• 2 Tbs NCN Organic Soya Protein
• 1 Tbs almond milk
• 1 tsp cinnamon and more for garnish

1. Mix all ingredients in a medium bowl.
2. Spoon half of the batter into a non-stick pan that has been warmed over MEDIUM-HIGH heat and cook about 3 minutes till bubbles appear.
3. Flip and cook the second side 2 minutes and then remove to a serving plate and keep warm.
4. Cook the second cake in the same manner.
5. Garnish with your favorite toppings and serve warm.

Per serving, without toppings.

Weight Watchers P+ = 4.

Calories 110; Protein g 17g, Carbohydrate 13g; Fat 5g; Fibre 7g.

I enjoyed my breakfast with the daffodils that The Captain picked for me that morning!

Do you use protein powders in place of grains in your pancakes, too?

Are you like me and eat pumpkin all year round? 

Grain Free Butternut Squash Pancakes

I made these Butternut Squash Pancakes a few days ago, to use up some cooked, leftover butternut squash that was in my fridge.   And they were so good,  I made them again! I know they would be very similar with cooked and mashed sweet potato, or even canned pumpkin. They were delicious and quite filling, with the almond meal and bit of coconut flour, and whole eggs.  

Yes, it’s a hearty breakfast that will certainly keep you satisfied till lunch.  You might even prefer it for a weekend brunch.

Coconut flours vary so the amount of almond milk required to get the batter to the right consistency may change from time to time. I really think that the amount of humidity in the air makes a difference when using coconut flour. The first time I made them I used only 2 Tbs of almond milk.. the second time I needed 3 Tbs.

Butternut Squash Pancakes
Makes 1 serving

• 2 eggs
• 2 Tbs almond meal
• 2 tsp coconut flour 
• 1/2 cup cooked and mashed butternut squash 
• 2 - 4 Tbs almond milk
• 1/2 tsp cinnamon

1. Beat the eggs till frothy in a medium bowl.
2. Add the almond meal, butternut squash, coconut flour and cinnamon.  Mix well.
3. Add 2 Tbs of the almond milk and mix. If the batter seems too thick, add more, 1 Tbs at a time till desired consistency… not too runny.
4. Set your non-stick skillet on the stove top over MEDIUM-HIGH heat.
5. Using a 1/4 cup measure, spoon the batter into the pan. Cook for about 3 or 4 minutes, then flip and cook the second side.
6. Remove to serving plate and keep warm till 5 pancakes are cooked.
7. Serve with toppings of your choice. 

Per serving, without toppings.
Weight Watchers P+ = 8.
Calories 286; Protein 17g; Carbohydrate 16g; Fat 18g; Fibre 5g.

 

My pan only has room for 2 cakes at a time.

Flip, and cook the second side.

I topped mine with banana slices and a bit of syrup.  Nut butter would be good too, or some coconut shreds.

Printable Recipe

Coconut and Chia Pancake

This is probably my final pancake creation of the year…. on Christmas Eve morning, I was looking for something a wee bit different from my normal fare. I love my Vanilla and Cinnamon Coconut Pancakes, and this version and this one too, but just wanted something more…

So I added a spoonful of chia seeds to the batter and they not only made it a bit thicker. but really added a nice taste and a bit of crunch, too.  I used 2 eggs in  my batter, but if you want to save a few grams of fat you could use 1/4 cup of egg whites in place of one of the eggs.  Feel free to double the recipe if you want to share with a friend.

Coconut and Chia Pancake
Makes 1 serving

• 2 fresh eggs
• 2 Tbs coconut flour
• 1 Tbs chia seeds
• dash of vanilla
• dash of cinnamon

1. Mix everything together and pour into a non-stick pan set over MEDIUM heat.
2. Allow to cook about 5 to 7 minutes and then flip over and cook second side for about 2 minutes.
3. Serve with fruit or your favorite syrup, honey, nut butter or yogurt.

Per serving, without topping.

Made with 2 eggs:
Weight Watchers P+ = 8.
Calories 264; Protein 20g; Carbohydrate 16g; Fat 21g; Fibre 12g.


Made with 1 egg and 1/4 cup egg white:
Weight Watchers P+ = 7.
Calories 220; Protein 21g; Carbohydrate 16g; Fat 16g; Fibre 12g.

The batter is quite thick and you may need to spread it a bit.

The second side cooks much quicker than the first.

Served with some peaches, strawberries and mango….

and yes, a bit of syrup!

Printable Recipe

Other than the Coconut Pancakes that I have already linked to in the opening paragraph of this post, here are some of the other grain-free pancake recipes I created this year:

Easy Flax Pancakes

Flax-Coconut Pancake

There are lots of other pancake recipes in my FEATURE RECIPES  - BREAKFAST section as well.  

There are some with oats, some with whole wheat flour and some grain-free with protein powder.  There are almond butter pancakes, ‘Oreo’ protein pancakes, strawberry pancakes, pumpkin pancakes and banana pancakes… to name only a few.  Something for everyone!  Really. Cottage cheese anyone?

Are you pancake lover too?

My New Flax-Coconut Pancake… you’ll see why

The main thing on my shopping list when we visited the Trader Joe’s in Silverdale, WA earlier this week, was pumpkin butter.  I love this stuff and I happen to think that TJ’s is the very best.  Each 1 tablespoon serving is only 40 calories, and it’s all carbs… no fat, no protein… but does have lots of Vitamin A. 

It’s not health food, folks.  But it is truly delicious!  And for you fellow Weight Watchers, it is only 1 P+ per serving.  Yes, I have made pumpkin butter and sweet potato butter myself… and it is really easy to do and it is very good.  But when I finally get an opportunity to get across the border and find a TJ’s, especially in the Fall, I do stock up!

In honor of opening the first jar this morning, after our run, I made up a new grain-free pancake!  I wanted to have something tasty to spread that lovely, spicy pumpkin butter over… I thought it would be a little more elegant than just eating it out of the jar with a spoon, or my fingers!

Flax-Coconut Pancake
Makes 1 serving

• 1 Tbs ground flax seeds
• 1 Tbs coconut flour
• 1 egg
• 1/4 cup egg whites
• splash of vanilla
• dash of cinnamon

1. Mix all the ingredients till well blended and then pour into prepared skillet over MEDIUM heat.
2. Cook till the mixture bubbles, about 5 minutes.
3. Then flip and cook second side about 2 or 3 minutes.
4. Remove to serving plate and garnish with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 4.
Calories 185; Protein 15g; Carbohydrate 8g; Fat 9g; Fibre 5g.

If you want something a little lower in fat, just replace the whole egg with 1/4 cup of egg whites.  And of course you can double the ingredients... and make two cakes instead of just one!

Printable Recipe

Are you a pumpkin butter or sweet potato butter fan?  Have you ever made it?

If you haven't, but would like to, check out my recipe… it is so easy!  

More Grain Free and Gluten Free Coconout Flour Pancakes

This is just another little tweak to my favorite coconut flour pancakes.

I first made them with whole eggs and coconut flour, a bit of water, vanilla, and some cinnamon.  Then I subbed egg whites for one of the eggs.  But, lately I have been making them without whole eggs at all… just egg whites.

The coconut flour makes a fairly heavy batter, and I think using egg whites instead of whole eggs lightens the pancakes up quite a bit and you likely won’t need to thin it with water.

I have been enjoying mine with a half cup of fresh blueberries added to the batter before cooking… and then another half cup sprinkled over the top as I eat them.  And I have discovered there is no need for syrup with the sweet berries!  The berries here are large and luscious right now.  Mmmmm.....

Coconut Flour Pancakes

Makes 1 large pancake

• 2 Tbs coconut flour
• 1/2 cup egg whites
• dash of cinnamon
• 1 tsp or more of vanilla

1. Mix the ingredients together very well in a medium bowl and then pour the batter into a prepared skillet.
2. Cook over MEDIUM heat for 4 or 5 minutes till bubbles appear in the batter and the edges are somewhat dry.
3. Flip and cook the other side.
4. Serve with your favorite toppings.

Per serving without toppings.

Weight Watchers P+ = 3.

Calories 121; Protein 15g; Carbohydrate 11g; Fat 1g; Fibre 6g.

Printable Recipe

Have you tried cooking with coconut flour yet?

Are you a fan of fresh blueberries?

A New Coconut and Flax Protein Pancake

I have been experimenting a bit with pancake recipes again lately.  Eggs and omelets just don’t cut it every day for breakfast…

I do like the flavor that coconut flour brings to my morning cakes, but today I wanted something a little different so I added a bit of vanilla whey protein powder and ground flax to the mix.  They turned out really well… nice texture and great taste. 

The cake fluffs up quite nicelly, too… no need for baking powder this time.

I served it with a bit of sugar free syrup and some fresh strawberries… if I had thawed frozen berries, I wouldn’t bother with the syrup at all.  You could also top these with your favorite nut butter or a bit of honey or maple syrup too.

Coconut and Flax Protein Pancake
Makes 1 serving

• 1 Tbs milled flax seed
• 1 Tbs coconut flour
• 1 Tbs vanilla whey protein powder
• 1/4 cup egg whites (2 egg whites)
• splash of water
• dash of cinnamon

1. Mix together the flax seed, coconut flour, protein powder and egg whites in a bowl.
2. Add a splash of water and cinnamon and mix again.
3. Pour into a heated non-stick pan and cook for about 3 minutes.
4. Flip and cook the second side for about another 2 minutes.
5. Remove to plate and serve.

Per serving.
Weight Watchers P+ = 3.
Calories 142; Protein 15g; Carbohydrate 8g; Fat 5g; Fibre 5g.

Flipped and cooking the second side.

Plated and ready to enjoy.

There you have it!  Gluten free, grain free, low in carbs and high in protein.  Just right up my alley.  I know my WW buddies will appreciate the N.I. in these especially, and forgive me for the sugar free syrup!

Do you like coconut flour pancakes?

More Grain Free Low-Carb Coconut Pancakes

I love coconut flour pancakes.  Have you tried them yet?

I am so happy to have found coconut flour use instead of wheat flour in various 'batter' recipes.

I made a slight tweak to my usual coconut pancake recipe,  and substituted 1/4 cup of egg whites for the 4th egg in this batch.  It lowers the fat content and raises the protein content slightly, and has the same great taste and texture of my originals.

If you haven't worked with coconut flour before, do flex your patience muscle.  It can very in moisture content from batch to batch... and you may need to add a bit more water to the recipe to get a nice consistency to your batter... but do start with a singe tablespoon and then add more after you mix it all very well, but only if you really need to!

Vanilla and Cinnamon Coconut Pancakes
Makes 4 pancakes

• 1/4 cup coconut flour
• 3 large eggs
• 1/4 cup egg whites 
• 1 Tbs water
• 1 Tbs vanilla
• 1/2 tsp cinnamon

1. Beat eggs and egg white together in a large bowl.
2. Add the coconut flour, water, vanilla and cinnamon, and mix well.
3. Lightly coat a skillet with non-stick spray and set over MEDIUM heat.
4. Use a 1/4 cup measure to spoon the batter into the pan.  Allow to cook 4 to 5 minutes till the edge dries a bit. It will not bubble like a regular pancake. 
5. Flip over and cook the second side for 3 or 4 minutes.
6. Remove to a plate to keep warm while you cook the rest of the cakes.
7. Serve with fresh fruit and a bit of syrup if you like.

Per serving of 2 pancakes without toppings.
Weight Watchers P+ = 4.
Calories 187; Protein 15 g; Carbohydrate 11g; Fat 9g; Fibre 6g

I love to have pancakes for breakfast occasionally and these are a great way to get them in without succumbing to grains!

Have you used coconut flour before?  Any tips to share?

Pumpkin Protein Pancakes... It's the Season!

It's pumpkin season!  I couldn't resist making my flourless whey protein pancakes with canned pumpkin instead of mashed banana this morning. 

They were wonderful!  And while I was in the kitchen, cooking away, The Captain was checking his email in the bedroom and he called out to me about the lovely aroma coming from the kitchen.

Give them a try... and perhaps use pumpkin pie spice in place of cinnamon for even more flavor!  And use your favorite protein powder.... I know that soy or egg will work well here too.

I served them with a bit of maple syrup... Mmmmm.  Fall in Canada, yup!  I used to make 4 pancakes out of this batter but now I just make 2 larger ones.  It gets breakfast on the table faster.

 



Flourless Whey Pumpkin Protein Pancakes
Makes 2 servings

• 2 scoops vanilla whey protein powder
• 1/2 cup egg whites
• 2 Tbs vanilla unsweetened Almond Breeze
• 2 Tbs ground flax seeds
• 1 tsp cinnamon
• 1 tsp baking powder
• 1/2 cup canned pumpkin

1. In a medium bowl, mix the protein powder, egg whites, Almond Breeze, flax seeds, canned pumpkin, and cinnamon
2. Stir until well combined. The mixture should not be too thick... add a tsp or 2 of water if it is.
3. Coat a saucepan with non-stick spray and set over MEDIUM heat. Pour 1/2 of the mixture into the warm pan and spread till it is a circle about 7 - 8 inches in diameter.
4. Let cook several minutes. You will see a bit of bubbling from underneath and the batter should lose its shine as it cooks. Leave till most the shine is gone and then gently flip over. Cook a couple of minutes more.
5. Remove pancake to a plate and cover to keep warm.
6. Cook the second pancake in the same manner.
7. Top with your choice of syrup to serve.  

Per serving, without topping.
Weight Watchers P+ = 5.
Calories 211; Protein 32g; Carbohydrate 10g; Fat 4g; Fibre 4g.

Mixing up all the ingredients.

 

Look at the color of the raw batter.

 

And the cooked!

Nice fluffy texture.  Yummo!



 

Printable Recipe

 

 

Do you love pancakes too? 

Grain-Free Gluten-Free and Paleo Almond Butter Pancakes

Since I have been trying to eat fewer grain products, I am broadening my horizons and using new ingredients.  I have not gone so far as to label all my eats 'Paleo' but I am leaning in that direction, except for the occasional dish of yogurt.

A few weeks ago I tried using almond flour/meal to make a Grain-Free Gluten-Free Almond Flour Banana Loaf and it turned out quite nicely.

I have been trying to come up with a way to use almond flour in a pancake recipe and was going to begin doing some experimenting when I ran across this blog post from Peanut Butter Fingers, on Monday evening. 

I was a bit taken aback when I calculated the N.I. for the pancakes, but quickly realized I could revamp the ingredient list somewhat, and still come up with a tasty result, and lower the Weight Watchers Points Plus Values considerably.

I used the same method that Julie used for her cakes, but my ingredients are a little different. 



Almond Butter Pancakes
Makes 5 pancakes

• 1 cup almond flour/meal
• 1 whole fresh egg
• 1/2 cup egg whites
• 2 Tbs almond butter, at room temperature

Check Julie's post to get the directions for making these pancakes... super easy!


After cooking the pancakes, I topped them with banana slices, strawberries, and a bit of syrup.  They are quite dense, so a bit dry, and would be really nice with some yogurt, too.

And, because we didn't eat them all, I wrapped the leftovers and put them in the refrigerator overnight and  I had them for breakfast, reheated in the mike, the next morning.  Just as good!

Per serving of 1 pancake without toppings.
Weight Watchers P+ = 5.
Calories 191 ; Protein 10g; Carbohydrate 6g; Fat 15g; Fibre 3g.

Mix the almond flour with the eggs and then add in the almond butter and combine well.

Cook over moderate heat about 3 minutes per side.

Flip, and cook the other side.  Then pile them up on a plate and cover to keep warm till ready to serve. 

Top and garnish as desired.

Have you baked or cooked with almond flour/meal?

Any links you would like to share?

Flourless Whey Protein Pancakes

This post was written for a guest appearance on a blog I love and read regularly called Family Fitness Food.  Carrie was going on vacation and asked me to do a breakfast recipe for her blog while she was going to be away.  I was happy to do it as I was just working on this post for my own blog so gave it to her instead.

But I decided to share it with my own readers, too.  It is a really easy and quick recipe to put together, and for more and more of my friends who are giving up grains, it is a nice way to get some pancakes on the breakfast table.

You know I absolutely love pancakes but I am not a fan of the flour that most recipes contain...even whole wheat, or rather, ESPECIALLY whole wheat now that I am in the throes of my wheat-free experiment.  So I decided to make up a batch with some whey based protein powder recently and am really happy with the results.

At the last minute I added a bit of baking powder and it really did make the cakes more fluffy, like a flour-based cake.  Use it or not, it is up to you.

If you like, use fat free milk and add a dash of vanilla instead of using the Almond Breeze. It will not change the N.I. by much.  Coconut Milk would be nice too, I think.

Flourless Whey Protein Pancakes
Makes 2 servings

• 2 scoops vanilla whey protein powder
• 1/2 cup egg whites
• 2 Tbs vanilla unsweetened Almond Breeze
• 2 Tbs ground flax seeds
• 1 tsp cinnamon
• 1 tsp baking powder
• 1 banana, mashed

1. In a medium bowl, mix the protein powder, egg whites, Almond Breeze, flax seeds and cinnamon.
2. Mash the banana in a separate, small bowl, then mix into the other ingredients. Stir until well combined. The mixture should not be too thick... add a tsp or 2 of water if it is.
3. Coat a saucepan with non-stick spray and set over MEDIUM heat. Pour 1/4 of the mixture into the warm pan and spread till it is a circle about 4 - 5 inches in diameter.
4. Let cook several minutes. You will see a bit of bubbling from underneath and the batter should lose its shine as it cooks. Leave till most the shine is gone and then gently flip over. Cook a couple of minutes more.
5. Remove pancake to a plate and cover to keep warm.
6. Cook the rest of the pancakes in the same manner.
7. Top with fruit of your choice or syrup to serve.

Per serving of 2 pancakes, without toppings.
Weight Watchers P+ = 6.
Calories 233; Protein 32g; Carbohydrate 19g; Fat 5g; Fibre 4g.

Mash the banana till the biggest lumps are gone.

Combine the rest of the ingredients together in a medium bowl, then add the banana and mix.

Serve with berries and a bit of syrup... Mmmm.

Just an added note... I recently made these with chocolate protein powder and they were wonderful.... AND I also made a batch, leaving out the mashed banana and they turned out pretty well.  So, if you don't have a banana on hand, go ahead and try them anway.

Printable Recipe

Whole Wheat Banana Crunch Pancakes via The Lean Green Bean

I saw this recipe a couple of weeks ago and made a special point of picking up some granola just to try it out.  It is very good.  But it is quite high in Points Plus Values.. so I will only be having it for a special, occasional brunch.

Well worth the 'cost' though.  I urge you to try it!

The original recipe can be found on The Lean Green Bean.  It serves 4.

You will likely have most of the ingredients in your cupboard or fridge already.  You can use any fat free plain yogurt you happen to have on hand, and that pretty much goes for the granola too.  I do suggest you use sliced almonds though... they not only are delicious, but very good for us, too!

I halved the recipe when I made it for The Captain and me.  And it was more than enough to get us through a busy Saturday morning.

Whole Wheat Banana Crunch Pancakes

Here is the N.I. as I made them:

Per serving, not including toppings.
Weight Watchers P+ =  7.
Calories 280; Proteing 11g; Carbohydrate 41g; Fat 9g; Fibre 6g.

Mixing the wet ingredients....

And the dry.

 \

Top as desired!

Find the recipe on The Lean Green Bean