Protein Pancakes : The Optimal Protein & Carb Breakfast

Whey protein can be used to improve the nutritional value of almost any batter or mix. What was once a high carb low protein food, can soon become a high protein, moderate glycaemic index delight. Protein can improve satiety (feeling of fullness) meaning you feel fuller for longer, as well as invoking an insulin response which regulates the blood sugar spike that often accompanies the consumption of your regular, high glycaemic index pancakes! Plus, adding whey protein to your mix you stand to increase your total protein intake by at least 15-20g per serving!

To make your own muscle building pancakes, give the following recipe a try:

> 1/2 cup egg whites

> 1/3 cup oats (30g) or wholegrain flour

> 1 small banana

> 1 teaspoon cinnamon (thermogenic properties supporting fat loss)

> 1 -2 scoops of whey protein

Banana is a moisture lender meaning it helps to stop your pancakes from drying out. It is also a natural source of sweetness and is slow releasing (low GI) meaning it won’t spike your blood sugar levels.

Directions

1.)  Nice and simple…Mash the banana and put all the ingredients into a bowl and mix thoroughly until a thick and smooth consistency is achieved.

2.)  Spray pan with a low calorie spray and ladle regular pancake size patties.

3.)  Wait for the small bubbles to appear on top of the pancakes and turn, flip and cook for another 30-60 seconds or until cooked.

Add whatever toppings you wish, but good examples include Manuka honey, blueberries, and apple or strawberries for both their anti-oxidant properties, as well as their soluble and insoluble fibre.

Calories= 350
Protein= 40g
Carbohydrates= 35g
Fats= 3g

 

 

 

 

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!

Comments

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