Breakfast, Lunch, Dinner: Protein Pancakes! (Gluten & Lactose free)

29 Jun
Blueberry Pancake

Yum Yum Blueberry Pancakes!

Koha is obsessed with these blueberry pancakes, and if she had her way we’d have them for breakfast, lunch, and dinner! Luckily these pancakes are also very nutritionally dense, and while I wouldn’t recommend them for every meal (way too many egg whites for one day), they are a healthy everyday meal option and can be slipped into the lunch box and eaten cold. This recipe doesn’t have any dairy and, depending on the brand of oats used, are also gluten free. I always laugh when Koha takes these pancakes in her lunch box to creche because they look like they are less healthy than the standard jam sandwiches other children at creche have, but they are actually much healthier. We will post a video of us making these delicious pancakes soon (as I’ve promised Koha we will).

Ingredients: (makes about 4 serves)

– rolled or quick oats, 2 cups
– stevia, 1/4 cup
– baking soda, 1/2 teaspoon
– salt, 1/8th teaspoon
– egg whites, x 6-8 eggs (size dependent) *
– vanilla essence – 1 teaspoon (optional)
– water about 1-1.5 cups, cold or warm but not hot
– blueberries 1 handful 
– canola oil spray

Method:

1: Turn the oats into oat flour by putting them through the blender until fine. Doesn’t need to be perfect, just sorta like flour.

2: Mix all the dry ingredients well.

3: Add in the vanilla & egg whites & mix.

4: Slowly mix in water. You should have a batter about the same as for normal pancake recipes, perhaps slightly thicker

5: Fold the blueberries into this batter. Try not to mix too much because it looks better if you don’t.. otherwise they become blue pancakes instead of white ones with blueberries inside them.

6: Heat frying pan, and lightly spray bottom of pan with canola oil spray.

7: Pour batter into pan. I like to do dollops which are small enough so that the resulting pancake can fit into the toaster.

8: Like with normal pancake recipes, turn when bubbles appear.

9: When cooked remove from pan (when you have made pancakes before you become good at judging this, if you are still unsure of your abilities, the best way is to cook one smaller pancake on one half of the pan, and when it gets bubbles you flip it and pour some more batter on the other half of the pan, when that second one gets bubbles you flip the second one and remove the first one.. and continue that way… at most you burn 1 pancake.)

10: DONE! Either eat immediately, or pop into the fridge and toast them later in the toaster (that’s what my husband will do every morning as I make these babies in bulk), or eat them cold later. You can eat these plain, or add a topping like honey, butter, or peanut butter.

We initially started making these because my husband and I were following a weight training program and diet from www.bodybuilding.com, which required breakfasts of egg whites and oats. This pancake incorporates those main ingredients in an appetizing way. The addition of blueberries (super food!!) packs these pancakes with additional antioxidants, which are really good for maintaining a healthy body and which also support recovery when training or exercising.

Because these protein pancakes do not have any additional protein powders added to them, they are fine for children to have. * To make them even better for children, you should half the number of eggs and use whole eggs instead of just whites, because the yolks of eggs are an excellent source of healthy fat and nutrients which support brain development. You could also try them as waffles by cooking them in a waffle iron, or you could switch the blueberries for something like bananas for a new flavour.

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One Response to “Breakfast, Lunch, Dinner: Protein Pancakes! (Gluten & Lactose free)”

Trackbacks/Pingbacks

  1. Cooking Show: How to make oat flour from oatmeal « mother daughter cooking show - July 9, 2012

    […] you do, is put rolled oats into your blender. We use the resulting flour in muffins, protein bars, protein pancakes, and other baking. This flour is high in fiber and protein, and is better for you than refined […]

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