February 4, 2012

I’m not a “sweet” breakfast person. I’d just as soon eat a single pancake for dessert than a stack of them for breakfast. As of late, the only exception for this are the yeast-risen, hot-breakfast-cereal-mix silver dollar pancakes my dad made for us as kids. Mostly, you’re just as likely to see me eating a piece of fruit, granola bar, or a sandwich for breakfast, rather than “typical breakfast” foods.

But, in light of the fact that I’m trying to work on 20 pounds of body recomposition, high-protein breakfasts are  integral to me to firm up the muscles. I do the best I can to pack protein into my diet through the day, but breakfast is still one of those things that I’m getting the hang of.

Add to that I have a huge canister of chocolate whey protein that I’m having the hardest time getting through. I keep thinking that I’m going to make protein shakes, but I rarely get around to it.

Cue me seeing this recipe for protein pancakes that uses protein powder as the base. I cannot stand oatmeal, dry or cooked, and quinoa has tons of protein for a grain, so that’s what I subbed in.

These pancakes freeze beautifully, so feel free to do that with your leftovers. There’s a good chance you will have leftovers, too, as these pancakes are pretty filling! These pancakes aren’t “light,” but the calories come not from added sugars or fats, but from natural sources that will keep you sustained until you can get to your next meal.

Protein-Loaded Pancakes
adapted from Little Girl, Big Appetite
yields 3-4 pancakes

1.5 scoops protein powder
.5 c cooked quinoa (or dry oatmeal)
2 tbsp whole wheat flour
.5 tsp baking powder
2 tbsp ground flax or chia seeds (optional)
pinch of salt
1 whole egg (or two egg whites)
.5 c milk (cow’s, almond, soy…your choice)

  1. Cook quinoa per package instructions, set aside.
  2. Heat skillet to medium heat.
  3. In a small bowl, whisk together all the dry ingredients (protein powder, baking powder, flour, salt, ground flaxseeds/chia seeds, and oatmeal, if you’re using that).
  4. Whisk eggs and milk together, add to dry ingredients.
  5. Add the set-aside quinoa. Mix batter to spackle-consistency.
  6. Cook pancakes about 2-3 minutes per side (flip when the first side gets large bubbles that burst and crater pancakes) and cook until golden brown.

That’s not all, though! I don’t like dry pancakes, but maple syrup on chocolate pancakes is a strange flavor combination, so try this as your syrup to pack in more protein!

Nut Butter “Syrup”
adapted from Lynn’s Kitchen Adventures

.5 cup nut butter (any kind: almond, peanut butter, cashew)
.5 cup local honey (good flavor, and local will have tons of local pollen to help build your immunity to local allergens)

  1. In a small pan, heat syrup and nut butter over low heat.
  2. Whisk together until nut butter butter is melted and the mixture is smooth.
  3. Serve warm over pancakes.