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Light & Healthy Protein Pancakes Recipe

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Light & Healthy Protein Pancakes Recipe
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Are you in the team waffles or team pancakes? Well, this is a classic debate with no correct answers. Both are unmatchable and winners on their own. However, we feel no shame in saying we are slightly inclined towards the pancake’s side (preferences, lol). Honestly, pancakes are among the few best things that have ever happened to humankind. Imagine a pile of honey-drizzled pancakes with a sprinkle of icing sugar and blueberries. Divine!

Although pancakes are a breakfast or brunch item, there is no specific time to eat them. You can have them whenever you feel like it. As per historians, pancakes originated in Greece in 600 BC. People used to make them from wheat flour, curdled milk, olive oil, buckwheat, cornmeal, and honey back in time. Their recipes, form, texture, and shape have evolved over the years, and today you’ll find thousands of versions of pancakes served with hundreds of options.

Although pancakes' shape, recipes, and texture vary worldwide, they never lose their identity. You’ll always find them light, soft, fluffy, sweet, and tasty. There are multiple ways to make them, and nowadays, people are trying healthier ways of making pancakes that provide good nutrients.

As we speak of healthy pancakes, let’s share a recipe for protein-rich pancakes with you. Yes, you can make them protein-rich instead of carbohydrate-rich, which they actually are!

Nutritional Facts

Servings

9

Calories

83.87 cal

Carbohydrates

11.3 g

Sugar

1.7 g

Dietary Fiber

1.8 g

Protein

4.5 g

Fat

1.1 g

Cholesterol

41.3mg

Vitamin C

1.1 mg

Vitamin A

18.2 µg

Potassium

650 mg

Sodium

74.6 mg

Iron

1 mg

Phosphorus

365.5 mg

Time Required

Preparation Time

10 Minutes

Cooking Time

10 Minutes

Total Time

20 Minutes

Ingredients

  • 3 cups oats
  • 3 bananas
  • 6 eggs
  • 1 and a ½ cup egg whites
  • 12 teaspoons of baking powder
  • 3 pinches of salt
  • 3 pinches of cinnamon
  • 3–6 scoops of protein powder
  • 6 tablespoons of flax meal

Directions

  • Blend everything in a blender on low to medium speed until thoroughly combined.
  • A nonstick griddle should be heated to medium-high heat. Make little circles with the batter, roughly 1/4 cup per pancake.
  • Cook for a minute or two on each side until the corners look dry (2-3 minutes).
  • Top with blueberries, syrup, peanut butter, or chocolate chips if you want.

Tip of the Day!

Increase the flame to high if your pancakes start falling apart. It is best to make pancakes when the heat is high enough, and a nonstick pan is used. You may also adjust the consistency by adding more or less flax to your liking!

Pancake is a delicious sweet treat with multiple benefits as its ingredients have healthy nutrients.

Energy Source

Generally, pancakes have a high amount of carbohydrates and proteins, which are energy sources for the body. This macronutrient is necessary for performing daily activities and is significant in maintaining human mental and physical fitness.

Protein and fibers are also present in pancakes. According to a study, protein-containing foods help improve muscle mass and strength. Fiber is necessary for regular bowel movements, maintaining a healthy weight, and regulating blood sugar levels.

Vitamin and Minerals

Pancakes contain a noticeable amount of vitamins and minerals. Vitamins are essential for the proper functioning of the human body. They help grow, improve the nervous system, boost immunity, and repair damaged tissues. Vitamin A and C are present in pancakes besides phosphorus, sodium, and iron.

Vitamin A and C are antioxidants and help remove the harmful free radicals from the body, which may cause diseases. Sodium is an important electrolyte that regulates blood and muscle contraction.

Strong Bones

There is a considerable amount of phosphorus in the ingredients used to make pancakes. Phosphorus plays a crucial role in determining how the body will use carbohydrates and fats. It is also beneficial for teeth and bone health. It means if you are eating pancakes, they benefit your bones and teeth.

Iron Content

In addition to other minerals, pancake ingredients provide iron. Iron is essential for oxygenating tissues and forming the necessary fuel. Because iron is necessary for immunological function, a diet high in iron aids in illness prevention.

Taste and Contentment

Besides health benefits, pancakes provide fulfillment and satisfy your cravings for sweet treats. You can eat pancakes with different toppings, which is essential for satisfying your palate. You cannot describe the feeling of contentment after eating pancakes as they are light and fluffy and are filled with happiness.

The Bottom Line

Pancakes can be made healthy and protein-rich following this recipe. It is full of numerous good things, including vitamins and minerals, carbohydrates, protein, and fiber, making your teeth and bones strong. These pancakes help reduce free radicals, regulate sugar and blood levels, and promote muscle contraction.

You can eat pancakes with different toppings fulfilling your taste buds. So, if you want to stay healthy and fit without sacrificing your desire to eat pancakes, make them using our perfect recipe!

Reading List

Article Sources

  • Bosse, John D., and Brian M. Dixon. “Dietary Protein to Maximize Resistance Training: A Review and Examination of Protein Spread and Change Theories.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, Sept. 2012, p. 42. PubMed, https://doi.org/10.1186/1550-2783-9-42.
  • Chawla, Jasvinder, and David Kvarnberg. “Chapter 59 - Hydrosoluble Vitamins.” Handbook of Clinical Neurology, edited by José Biller and José M. Ferro, vol. 120, Elsevier, 2014, pp. 891–914. ScienceDirect, https://doi.org/10.1016/B978-0-7020-4087-0.00059-0.

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