Protein pancakes have been a simple go-to option for gym fanatics and body-builders alike for years. I have certainly not reinvented anything magical here. However, as I’ve been on a mostly low-carb diet for a few years now, I have found that I’ve greatly missed a few usually carb-loaded goodies. One of those is definitely pancakes!
These are low in carbohydrates, high in fiber, loaded with vitamins and minerals, have a good hit of fat, and are actually quite tasty. In addition, they are gluten and dairy free! So basically you have a paleo-friendly option here that won’t be a sugar bomb either.
I really like to have a good hit of protein early in the day in lieu of a high-starch breakfast. This helps give me the energy I need to get rolling in the morning. In addition, the low carbohydrate content combined with higher fat, fiber and protein will leave you feeling satisfied for a longer time in the morning. If you don’t start the day on a sugar roller-coaster, you have a much greater chance of making it through the rest of the day making smarter choices when it comes to lunch, snacks, and dinner!
Breakfast (regardless of when you get around to eating it) is only the most important meal of the day because it is when you are “breaking the fast.” It’s when you’re switching the body from burning fats/ketones overnight to burning newly ingested fuel. So if you choose your fuel wisely, you’ll reap the benefits!
- 4 scoops plant-based protein powder (Vega One Sport Protein and Orgain work well)
- 1 large pasturized egg (whisked)
- 2 cups unsweetened almond, cashew or coconut milk
- 1 tablespoon preferred fiber supplement (I use JJ Virgin’s Fiber)
- 1 tablespoon melted coconut butter (chocolate is quite delicious)
- optional: dash of almond or vanilla extract
- Stir all ingredients until well blended. You may need to add a little filtered water if it ends up too thick. You’ll want it the texture of cookie dough, not as thin as traditional pancakes.
- Heat skillet on med to med/high sprayed with coconut oil or olive oil.
- Drop pancakes in large spoonfuls onto the pan.
- When they start to gently brown on the edges, flip over (about 3 min/side)
I often then bag these into groups of 5-8 and take them in the car on my way to work. These are also easy lunch goodies for the kiddos! Warm, they are delicious with a side of berries.
Daniella Dayoub is a personal trainer and holistic nutrition counselor in the Bay Area.
After many years in retail management, she abruptly switched careers to help others. She now co-owns Bay Area Fitness and Nutrition in Mountain View with her partner Al Painter. Daniella is going back to school to become a functional diagnostic nutritionist, which will allow her to get more clinical with her patients. In her non-spare time, she spends as much quality time as she can with her 6 year old daughter and cocker spaniel.