dietitian nutritionist columbus ohio

I’ve been eating this protein pancake on and off for the past couple years, and it has truly become one of my “go-to’s” in the morning.  What I love about it is that it fills me up for a good 4 hours, and as hearty as it is, sits beautifully in my stomach, digests well, and never makes me feel heavy or sleepy.  It’s simply satisfying, which is when you know it’s a good meal.

I’m not one of those eaters who likes to do a bunch of mini meals throughout the day, eating every couple of hours.  I tried it years ago and I end up thinking about food all day long as well as never really feel satisfied.  Needless to say, that was very short lived but as a dietitian, that’s one of the top five questions I get.  Like EVERYTHING, you need to do what works for you and multiple mini meal just don’t do it for me; hence this recipe.

So I’ll be honest, this pancake is not the best breakfast when you’re running out the door.  This guy’s gonna take at least 10 minutes to prep and cook and then I give myself another 10 to eat.  HOWEVER, I have been known to take this in the car a time or five but I would not recommend it.

I’ve been experimenting with different vanilla plant proteins and while I don’t think I have a favorite, there are some I like better than others.  Currently I’m using Vega vanilla and it’s got a great flavor with a slight hint of almond.  Other favorites have been Orgain, Sun Warrior, and MRM Veggie Elite (this guy gets super thick).  I typically just buy vanilla and add cocoa powder if I do something chocolatly, but these four are the ones I tend to circulate through.  I also just tried a local brand called, Propello Life and it was wonderful!  Gotta love local!

Okay!  Here we go:

Protein Pancake!

So I use an immersion blender and love it but any blender will do.

Ingredients:

  • 2 egg whites
  • 1 scoop of protein powder
  • 1/2 cup of oats
  • 1/2 cup water (you may need to add more depending on the protein)
  • 1/2 t cinnamon
  • 1 t vanilla- optional
  • pinch of salt

Combine everything and blend away!  If it’s too thick, add more water.  You want a traditional pancake-like consistency.

In a hot, non-stick (LOVE this one), sprayed pan pour mixture in and move the pan around to get it spread out as much as possible (you can also do several small pancakes if you’d like).  I have a 12 inch pan, which is why mine looks so big, so a smaller pan would give you a thicker pancake, just an FYI.

After about 7-8 minutes on medium heat, it should start to pull away from the sides and this is when I flip (not always pretty), give it another 2-3 on the other side and then slide onto a plate.

Drizzle with peanut, almond, pecan, cashew, whatever butter and spread all over that baby.

This guy is filling so if you’re not a big breakfast eater I’d half it.

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