Very Nutty Protein Pancakes

You may remember my protein pancakes post from a few weeks back.   Today I updated them a bit with the addition of PB2.  For those unfamiliar with this product, it's a de-fatted peanut powder which mixes well into baked goods, smoothies and of course...protein pancakes! 

Ingredients:

1/4C liquid egg whites

1/4C rolled oats, chopped*

2 tbsp PB2

1 tsp cinnamon

A dash of salt

Cooking spray

Optional: Splenda packet (Splenda is a good choice because it is heat resistant, unlike aspartame which the main ingredient in sweeteners like Equal and cannot be used in cooking because it loses its sweet taste)

*You can "chop" the oats by placing them in a food processor or blender, but I decided to chop them by hand using a santoku knife to be sure this recipe would work for someone who doesn't own a food processor or blender - and it did...so you're in the clear. 

Directions:

1. In a small bowl, mix egg whites and chopped oats until combined

2. Add PB2, cinnamon and a dash of salt to the oats mixture and let sit to thicken, about 2 minutes

3. Heat a good nonstick skillet and coat with cooking spray (be sure to use a good nonstick product, because there is minimal fat in these pancakes, you do not want them to stick)

4. When the skillet is hot, pour the oat batter into the pan and cook until a crust starts to form, about  2 minutes (when the skillet is shaken back and forth the pancake move, if it sticks, it is not ready to flip yet) 

5. Flip and cook the pancake another 1-2 minutes 

6. Serve with your favorite fruit or nut - I choose 1/2 ounce of walnuts!

Hand chopped oats:

Egg white and oat mixture:

PB2, cinnamon and oats:

Almost ready to flip:

After one flip:

Finished product:

Nutrition information per serving with no added sweetener:

200 calories, 13g carbohydrates, 12g fat, 14g protein, 4g fiber

Now that I am properly fueled, I'm off to make food for the Super Bowl tonight...

What do you top your pancakes with?  Who are you rooting for tonight?  Hope you enjoy...

xx,

The Future Mrs. Wolf

Protein pancakes

I waver back and forth between liking sweet breakfasts (greek yogurt and berries or spinach in a glass) and liking savory breakfasts (egg white omelettes or egg scrambles).  

The other day my friend Juliana told me she was making blueberry protein pancakes and I was intrigued...blueberries and oatmeal are two of my favorite foods.  I asked her for the recipe and she sent me here.  I thought this was a great starting point, but I scaled back the proportions to make it a smaller meal.  After all, small frequent meals - think 6 mini meals - are much better than 3 larger meals in terms of keeping your waistline trim and keeping your metabolism going strong...plus, wouldn't you rather be able to eat more frequently throughout the day?  Another perk of this mini meal: protein and fiber - to keep you feeling full longer!

Ingredients:

1/3c dry rolled oats (not instant oatmeal)

1/3c liquid egg whites

1 tsp vanilla extract

1 tbsp ground cinnamon

Optional: 

1 splenda packet or 1 tbsp maple syrup or honey

Directions:

1. In a blender mix all ingredients until smooth

2. Heat a non-stick skillet, coated with non-stick spray, on medium heat

3. Pour batter into hot skillet, cook 3 minutes, then flip using a spatula, cook another 2 minutes or until the pancake is your desired crispness 

4. Serve with fresh fruit, or top with greek yogurt and chopped nuts

Pancake pre-flip:

Pancake post-flip:

Final product, I topped mine with sliced strawberries:

These are not the fluffiest pancakes, but they are tasty and healthful.  And at under 200 calories a pop, I'll take it.  Hope you enjoy!

Nutrition information per serving with no added sweetener:

172 calories, 24 g carbohydrates, 2g fat, 12g protein, 7g fiber

I will try different variations on this recipe, so check back for more ideas!

What's your favorite way to make pancakes?  Let me know if you try these protein packed pancakes, I'd love to hear from you!

xx,

The Future Mrs. Wolf