Powered-Up Protein Pancakes!
If you’re committed to a high protein breakfast to start your day or fuel your workout, yet you happen to adore pancakes, these delicious protein packed blueberry pancakes are the perfect choice for you! Each of these protein pancakes boasts around 10 grams of protein and 4 grams of fiber, whereas the traditional offering has minimal protein and no fiber or complex carbs, resulting in a spike in blood sugar that drops quickly, leaving you feeling fatigued. When pondering a breakfast that will sustain you until the next meal, consider these tips:
Go for protein: It is important to get protein at breakfast to help you stay satisfied longer between meals. Protein needs vary depending on age, gender and activity level, a good rule of thumb is to provide a little protein at each snack or meal to spread intake throughout the day.
Keep it balanced: Pair proteins with carbs for energy, and a bit of fiber and healthy fat to help keep hunger at bay.
Don’t fear carbs: Your body needs carbs to generate energy, just go for whole grains (like oats), and minimize the empty calories provided by refined carbohydrates which will leave you feeling sluggish, tired and hungry again. Whole grains are loaded with vitamins, minerals, higher in fiber and will allow for a more lasting slow release of energy.
Taking the above tips into consideration, not only do these pancakes taste great but they contain key ingredients that just might help them qualify as the perfect breakfast food! Here’s why:
- Oatmeal is full of fiber and has some protein which both contribute to satiety, it also contains quality carbohydrates that are stored in the body as glycogen and provide fuel for your brain and muscles and help stabilize blood sugar throughout the day.
- Whey protein, plus an added egg, provides a blast of protein to fuel your muscles and keep you energized until the next meal.
- Blueberries are a favorite for energy, as they supply a healthy dose of carbs to rev energy without adding too much sugar, plus they are loaded with antioxidants to help protect against oxidative stress and free radicals that may form during strenuous activity.
- Bananas are loaded with digestible carbs which are the perfect workout fuel, the naturally occurring sugars will add an extra energy boost plus bananas are great for post-event recovery because they are loaded with potassium, an important electrolyte which is lost through perspiration.
- Due to its high heat tolerance, coconut oil is ideal for cooking pancakes. Not only does it contribute a subtle flavor, but it contains short and medium-chain fatty acids, which are easily digested and sent right to the liver for energy production versus being converted to body fat.
- ½ cup rolled oats
- 1 tablespoon Pure Whey Plus, Vanilla Ice Cream
- ¼ teaspoon baking powder
- ¼ teaspoon fine sea salt
- 1 medium banana, mashed
- 1 large egg
- ½ teaspoon vanilla extract
- ½ cup blueberries
- 1 teaspoon coconut oil
- 100% Maple Syrup (optional)
- Pulse the oats in a blender or food processor to a flour consistency. Transfer to a medium bowl.
- Add Pure Whey Plus, baking powder, and salt to the oats
- Whisk together the banana, egg, and vanilla in a separate bowl until smooth
- Fold the oat mixture into the banana mixture until just smooth. Gently stir in the blueberries.
- Heat a skillet over medium heat. Add 1 teaspoon coconut oil. Pour about ¼ cup batter onto the skillet for each pancake. Cook until small bubbles begin to appear on the surface of the pancakes, then flip and cook until browned on the second side, about 3 minutes total.
Serve protein pancakes warm and garnish with a drizzle of maple syrup and fresh berries.