Enjoy Your Pancake Day, The Protein ‘Whey’!

Pancake day, or Shrove Tuesday is the day preceding Ash Wednesday, the first day of lent. Have trouble remembering the date of pancake day too, don’t worry, it changes annually as it is determined by Easter...but for the record, it's TODAY! 

Confess up, who puts syrup all over their pancakes?

Quite ironic how the derivation of pancake day comes from the term shrove, meaning ‘confess’…and yet many of us justify the consumption of a good ol’ pancake by stating ‘well it contains eggs’ and ‘it is high in protein’ never actually admitting to the array of treats we add to them! However, consider the regular nutritional value of pancakes, you’ll be lucky to get 5g of protein and 20g carbs from a regular 175kcal pancake. Granted, this isn’t all that bad for something so delicious as this (all things that taste good are bad for you right?). Well, irrespective of the good nutritional profile of a regular pancake you’ll rapidly bring the healthfulness of it down by dousing it in maple syrup, chocolate or sugar!

If it tastes good, it must be bad for you…right?

Wrong! It’s all subjective this taste thing. Some people find vegetables irresistible and yet many are repulsed by them (unfortunately), so this whole theory is purely personal! As it turns out, the humble pancake tastes fantastic (and most would agree) and it’s many a Brits best friend when combined with a good squeeze of lemon juice and a light sprinkling of sugar. The trouble is there is no such thing as a ‘light sprinkling’ of sugar when it comes to many a Brits pancake…the lemon is fine, but the sugar is spooned on to the extent it gives the pancake an audible crunch when bitten into! So it seems that pancakes have the capacity to be a real healthful food, and yet we as humans have found a way to take something and make it less healthy…that old habit of taking things to excess. If eaten plain a pancake tastes great to me, but I’ll admit that a squeeze of lemon and/ or maybe a little jam makes all the difference, the key is just knowing when to stop.

Taking something and making it better…PROTEIN PANCAKES!

I’m a big believer in not losing the good through the seeking of perfection, in other words you don’t always have to take something that’s good already and try to make it better…UNLESS IT’S A PANCAKE! So here is a little recipe for you to bolster your regular pancakes, turning them into perfect pancakes:


300g wholewheat flour

100g oats

600ml full fat milk

2-3 scoops of your favourite protein powder (flavour is up to you)

2-3 large eggs

1 tbsp omega oil (Optimum Health Omega Oil Blend)


- Add the flour, oats and protein into a mixing bowl and mix together

- Add the eggs, milk and oil into the bowl and mix into a smooth batter

- Heat a frying pan to medium heat adding a little butter or coconut oil to grease the pan

- Pour in enough batter to thinly cover the base of the pan

- Cook until the bottom of pancake is browning and the edges are starting to crisp, then flip.

Try adding some nut butter and banana to this to further increase the protein count and overall nutritional value.

An average 6” diameter pancake should deliver around 10g of protein, with this recipe making about 8-10 pancakes. So share some out amongst the family, or smash them all yourself whilst saying ‘I’m bulking bro’!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
Post a Comment

Please wait...