Birthday Cake Protein Pancakes & Waffles

I think that one of the toughest choices in life is deciding whether to eat an elephant ear or funnel cake at the fair every summer. Second runner up is choosing between waffles and pancakes.  I say have them both! These make you feel like you are eating something naughty but pack a ton of protein + fiber so you are satisfied for hours.

birthday

wafflin

  • 1/2 cup Old fashioned oats (ground into oat flour)
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch of Salt
  • 1/2 scoop (or 2 tbs) Vanilla protein powder (optional)
  • 3 packets Stevia (or 2 tbs of a sweetener that measures like sugar)
  • 2 Egg whites
  • 1/4 cup Almond milk (or skim)
  • 3 tbs Applesauce (no sugar added)
  • 1/2 tsp Almond extract
  • 1/2 tsp Butter extract (if you can’t find this, use vanilla but butter extract really makes the “cake” flavor)
  • 1 tbs Rainbow sprinkles

For Pancakes: Blend all ingredients except for sprinkles OR mix dry ingredients together in a bowl and create a well in the center. Add the wet ingredients and mix. Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium 1/4 cup for larger ones). Add sprinkles to each pancake. Cook for a couple minutes until you see the edges turning brown and bubbles start to form on the top. Flip with a spatula and cook until browned on the other side. Serves 1

For Waffles: Same mixing directions. Pour half of the batter into a waffle iron greased with non stick spray. Add sprinkles to the batter or just put on top after cooking. (Makes 2 waffles)

Top with some light whipped cream or – to make a frosting topping : Mix 2 tbs nonfat greek yogurt, 2 tbs protein powder, 2 tbs Unsweetened almond milk, and 1 packet of Stevia.

Nutrition Stats: For entire recipe, without topping

Cals: 330

Protein: 26 grams

Carbs: 40 grams

Fat: 6 grams

Sugar: 15 grams

Brownie Batter Pancakes

Chocolate and pancakes are two of the best things in life so why not combine the two? The problem with a lot of protein or healthy pancake recipes is that they turn out dry and spongy. These are light and fluffy. If you want to up the protein content, just add a 1/2 scoop protein powder to the batter. Now, I just need to figure out how to make a healthy version of Dairy Queen’s brownie batter blizzard.

BrownieBatter

  • 1/2 cup Oat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch of Salt
  • 4 packets Stevia (or 3 tbs of a sweetener that measures like sugar)
  • 2 tbs Unsweetened cocoa powder
  • 3 tbs Applesauce (you could also sub 1/2 of a mashed banana)
  • 2 Egg Whites
  • 2 tbs Nonfat greek yogurt
  • 1/2 tsp Butter extract (or vanilla)
  • Optional add ins: 1 tbs chopped Dark Chocolate, 1/2 scoop Protein Powder

To make a chocolate topping (optional): Mix 2 tbs Unsweetened cocoa powder, 2 tbs NF greek yogurt, 2 tbs Unsweetened almond milk, and 1 tbs or more Stevia.

Mix dry ingredients together in a bowl and create a well in the center. Add the wet ingredients and mix. Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium 1/4 cup for larger ones). Cook for a couple minutes until you see the edges turning brown and bubbles start to form on the top. Flip with a spatula and cook until browned on the other side. Serves 2

Brownie Batter2

Nutrition Stats: (for 1 serving, with chocolate topping)

Cals: 169

Protein: 13 grams

Carbs: 26 grams

Fat: 3

Sugar: 3

Fiber: 7

 

 

 

 

Oatmeal Cookie Protein Pancakes

Yay for Saturday morning pancakes! My mom makes the most delicious oatmeal pancakes and I was thinking about them when I decided to get a little creative this morning. These would be a great post workout meal (or post couch and Netflix binge session, I won’t judge).

oatmealpancakes

  • 1/2 cup Old fashioned oats
  • 1 Ripe banana, mashed
  • 4 egg whites
  • 1 tbs Stevia (or sweetener of choice)
  • 1 scoop Vanilla protein powder (If you don’t want to use protein powder sub 1/4 cup oat flour and a little extra sweetener)
  • 1 tsp Baking powder
  • 1/2 tsp Vanilla extract
  • Pinch of Salt and Cinnamon
  • 2 tbs Mini chocolate chips

Mix mashed banana and liquid ingredients. Whisk in dry ingredients. Pour onto heated griddle sprayed with cooking spray, add chocolate chips to each pancake before flipping. Makes about 6 pancakes, Serves 3.

Nutrition Stats: (for 2 pancakes)

Cals: 208

Protein: 18 grams

Carbs: 26 grams

Fat: 4 grams

Sugar: 11 grams

 

 

Karcher Ricotta Pancakes

   Whoa…I logged in today and saw my last post received 5,000 views. I’m flattered that anyone would want to read my little site, let alone people from Bahrain, Portugal, Chile, and other random countries that show up in my viewer stats.
      I realized I need to mix it up with recipes as not everyone likes to cook or bake with protein powder and stevia. This pancake recipe has neither, but is still low sugar and packed with protein . My mom sent me this recipe, which has been in my family for at least four generations on the Karcher side.
ingredients
It wasn’t an unhealthy recipe to begin with and doesn’t need the substitutes I used, I just wanted to see if it would taste just as great with a few changes. The only ingredients I modified were changing the cow’s milk to almond milk and flour to spelt flour, which I’ve been loving lately. Spelt flour tastes great, seems to work better in recipes than oat flour, and is higher in protein than white & wheat flour. It’s also more water soluble, which is why you should use a little less than called for when substituting it in a recipe, hence why you’ll see a scant 1/2 cup. If you go with regular flour, use a whole 1/2 cup.
ricotta
  • 3 eggs, separated
  • 8 oz. low fat Ricotta Cheese
  • 2/3 cup Unsweetened Almond Milk (or skim)
  • Scant 1/2 cup Spelt Flour (or 1/2 cup regular flour..oat flour would probably work too)
  • 1 tsp. baking powder
  • 1 tsp. vanilla
Separate eggs and beat whites until stiff. Set aside. Mix yolks, milk and Ricotta together. Add flour and baking powder, then vanilla. Fold in stiff whites. Batter will be super fluffy. Cook on a pan sprayed with cooking spray. These pancakes aren’t very sweet since they have zero sugar/sweetener in them so definitely go crazy with toppings like fruit. I’ve tried mine with homemade blueberry compote and peanut butter. Serves 4.
Nutritional Stats (1 serving is 2 pancakes)
Cals: 172
Protein: 13 grams
Carbs: 10 grams
Fat: 6 grams
Sugar: 5 grams

Red Velvet Coconut Flour Pancakes

Being snowed in and having most of your Saturday plans cancelled isn’t the worst thing.

jonny

Instead of a fancy rubber chicken political dinner, my husband and I now have big plans that include a movie and maybe some chili and cornbread.  Also, it gave me some time to come up with this delicious number:

RedVelvet

After digging through my cupboard, I finally found red food coloring which I’m pretty sure I’ve had since college. Can you get botulism from old food coloring? Well, I feel fine for now. I’ll get more when I can make it to the store. Enjoy friends!

Red Velvet Coconut Flour Pancakes

  • 3 Tbs Coconut Flour
  • 3 Egg Whites
  • 1/4 Cup of Unsweetened Almond Milk (or skim)
  • 1 Tbs Cocoa Powder
  • 1/2 tsp Baking Powder
  • 1 tsp Vanilla Extract
  • 2 Tbs Greek Yogurt (not necessary but gives it a better texture)
  • 1 Tbs sweetener of choice (I used 2 packets of NuNaturals Stevia)
  • A few drops of Red Food Coloring

For Cream Cheese “Frosting”:

  • 1/4 Cup Syrup (I used Sugar Free, but you can use Pure or Low Sugar)
  • 3 Tbs Fat Free Cream Cheese

For pancakes: mix dry ingredients together and add liquids gradually.  The batter will be thick to the point you can spoon it on the a warm griddle sprayed with cooking spray.  For syrup, heat cream cheese and syrup in a bowl in the microwave for 30-45 seconds and whisk together (I ran mine through my magic bullet to get it smooth)

Nutritional Stats: (For Entire Recipe)

Cals: 249

Protein: 23 grams

Carbs: 21 grams

Fat: 6 grams

Sugar: 4 grams

MyOatmeal.com – Carrot Cake Oatmeal Review, Recipe, and Coupon Code!

The kind folks at MyOatmeal.com sent me some of their products and I’m over the moon about them.  This company makes your custom blend for you with over 22 billion different combinations. You get to choose what kind of oats, natural flavors, fruits, seeds, and sweetener. You even get to name your blend and they put it on the label – how cool is that? I’ve loved everything I’ve tried from them so far and plan on making another order soon.

oatmeal

To save 15% of your order, enter Promo code: healthy15 when you check out.

The products I’ve tried are Carrot Cake and Cake Batter oatmeal as well as their PB Lean (peanut flour similar to PB2). I’ll review the other two products soon.

The Carrot Cake flavor is SO good. The flavor is really subtle and doesn’t taste artificial at all. Best of all, you could customize it to mix it with the vanilla frosting flavor, snickerdoodle flavor, or add raisins & walnuts. I tried to get creative and came up with a pancake recipe that tastes just like a slice of Carrot Cake – complete with the best part (the cream cheese frosting of course).

Carrot Cake Protein Pancakes

carrotcake

  • 1/2 Cup Carrot Cake Flavor Oats *
  • 4 Egg Whites
  • 2 Tbs of Non-Fat Greek Yogurt
  • 1 Tbs Vanilla Protein Powder (Optional)
  • 1 tsp Baking Powder
  • Dash of Cinnamon and Nutmeg
  • Sweetener to Taste (I used one NuNaturals Stevia packet as the myoatmeal.com oats are already sweetened)
  • 2 Tbs Fat Free Cream Cheese
  • 1/8-1/4 Cup of Sugar Free or Low Sugar Maple Syrup
  • Raisins and Walnuts (Optional)

*Note – if you don’t have myoatmeal.com oats – sub Old Fashioned Oats with 1/4 Cup Grated Carrot and some extra sweetener.

In Blender or Food Processor (I used my Magic Bullet), blend everything except for the Cream Cheese, Syrup, and toppings until smooth. Cook on a griddle and flip when batter bubbles. For Cream Cheese “Frosting”, microwave syrup and cream cheese in a bowl for 30 seconds and mix. Top with raisins and walnuts if you so choose. Enjoy!

Nutritional Stats (For Entire Recipe):

Cals: 320

Protein: 35 grams

Carbs: 34 grams

Fat: 3 grams

Sugar: 3 grams

Low Carb Almond Joy Pancakes

Apparently, making breakfast food taste like a candy bar is my new thing. I’m completely OK with that…I can’t for the life of me understand people who like to eat plain egg whites and oatmeal every morning. The secret to the low carbs in this recipe is coconut flour – if you haven’t tried it, trust me when I say its a game changer.

Image

  • 3 Tbs of Coconut Flour
  • 3 Egg Whites
  • 1/4 cup Unsweetened Almond Milk (or Skim milk)
  • 1/4 tsp Coconut Extract
  • 1/4 tsp Baking Powder
  • Stevia to taste (I use 1-2 packets of NuNaturals Stevia)
  • 1 Tbs Mini Chocolate Chips
  • 1 Tbs Unsweetened Coconut

Whisk all ingredients except coconut flakes and chocolate chips in a bowl. Pour into mini pancakes on a griddle or pan sprayed with cooking spray. Top with chocolate chips and coconut.

For entire recipe:

Cals: 276

Protein: 16 grams

Carbs: 26 grams

Fat: 13 grams

Sugar: 14 garms