How to make High-Protein Pancakes.
I’d like to stress the importance of a balanced protein intake throughout the day. Optimizing protein intake will boost your metabolism, keep you feeling fuller longer, fight cravings, improve carbohydrate metabolism, accelerate fat loss, and build toned, calorie-burning lean muscle.
In terms of balancing protein intake, research suggests at least 30 grams per meal (3 – 4 meals per day) as a starting point. It’s important to start the day off right by optimizing protein intake at the first meal of the day (i.e., breakfast).
In a recent study published in the journal Obesity, researchers from the University of Missouri found that, compared to eating a standard high-carb, low-protein breakfast, participants who ate a breakfast including at least 30 grams of high-quality protein ate experienced reduced hunger and cravings, and on average, consumed 400 fewer calories per day. Over the course of 12 weeks, the folks eating a high-protein breakfast lost body fat and improved glycemic control whereas the high-carb group gained fat.
Breakfast is one meal that many of people find to be the most challenging to optimize their protein intake. That’s why, I’m going to share with you an excellent recipe: High-Protein Pancakes.
Unfortunately, restaurant pancakes and store-bought pancake mixes are not only void of protein, they’re also packed with heavily processed and refined carbs (e.g., flours, sugars) and inflammation-promoting refined vegetable oils. Instead, try out this great-tasting recipe packs over 28 grams of protein and is good for your health and your waistline.
½ cup oat flour
2 scoops Life’s Abundance plant protein vanilla-flavored protein (providing 28 grams of protein) - www.stirlingpetpantry.com (Formulated by Keri Glassman MS, RD, CDN)
½ cup egg whites, 4 – 6 egg whites, or 2 – 3 whole eggs
¼ cup almond milk (unsweetened)
¼ cup blueberries (you can sub bananas, poppy seeds, dark chocolate, etc.)
½ teaspoon vanilla extract
Preheat greased skillet on medium heat.
Mix all ingredients (except blueberries) together.
Pour half of pancake batter into skillet.
Add blueberries into pancake batter.
Cook 2 - 3 minutes per side and flip pancake when you see little bubbles form.
Optional toppings: blueberries, real maple syrup, sugar-free syrup (no artificial sweeteners), shaved toasted coconut, crushed nuts (e.g., walnuts)