Protein Pancakes can be the BEST part of a diet phase (or in my case, a staple for a happy life). However, creating the perfect protein pancake is more of an art than a science and mastering this art form can be tricky. Have you ever attempted that illusive “perfect” protein pancake, only to end up with a crumbled mess, or something that looks like scrambled eggs? Um, yeah, been there, done that, got the t-shirt. I feel your pain. You’re trying to make a lifestyle change, remove grains from your diet, go paleo, go keto, or simply trying to reduce your carbs in an effort to drop that last 10 pounds around your belly, but why does it have to be so hard to make healthy substitutions?
Fear not, for I am with you! (Totally stole that from the bible, but hey, it’s true – I AM with you.) I am here to solve your failed protein-making woes. Enter, THE PERFECT PROTEIN PANCAKE template! (Insert big radio announcement music here.) Read on for my tips for how to ensure your protein pancakes come out perfectly every time!
First and foremost is the number one rule for baking in MY kitchen. Stick to this rule and you will never have to waste expensive baking ingredients on a failed batch of anything ever again.
If the batter doesn’t taste good, the finished product won’t taste good.
In cooking, you have the benefit of being able to taste as you go – adding a little more of this or that to suit your taste preferences. But baking is more of a science and an art form. You must get it right before it goes into the oven (or in the case of our pancakes, the stovetop). There is no going back to fix it if the flavor is a fail. So, my number one rule is to taste the batter before cooking/baking it. If you hate it, fix it NOW. The cooking process will NOT magically turn it into an edible masterpiece. So, take my advice on this one. Combine ingredients, taste, and then once it has received your seal of flavor approval, commence to baking. Now that we’ve gotten that bit of housekeeping out of the way, here’s my template for a perfect protein pancake.
First, we must define the qualities of a perfect pancake. In my world, a pancake should be light and fluffy, moist yet composed (holding together solidly in the perfect disc shape) and bursting with flavor. To deliver this illusive pancake perfection requires the appropriate mix of a few things: Protein powder + grain free flour + binder + non-dairy liquid + seasonings.
Protein powder baked goods can easily result in too dense or spongy a consistency and if you are not careful, you will end up with protein hockey pucks. The key is to use the perfect ratio of protein powder to flour. In my experience, this is generally 1 scoop of your favorite protein powder to 2 tablespoons of your preferred flour.
Next comes the binder. I have discovered that 1 whole egg or 3 egg whites per scoop to scoop and a 1/2 of protein powder + 1/2 cup of your favorite puree is the key here. Some options for the puree are banana, sweet potato, pumpkin, winter squash, carrot, applesauce, and just about any other starchy veggie that purees into a nice thick consistency.
Once you’ve got the right mix of dry ingredients and binders, you are ready to add your liquid of choice. For 1 to 1 1/2 scoops of protein powder, I’d recommend about a 1/2 cup of liquid. You can add more or less depending on your preference for pancake thickness. I sometimes like my pancakes thinner and other times prefer a thicker consistency, so I will generally play with these amounts and stir until it is the consistency I’m looking for on any given day.
Now, the final step is all about flavor! My go-to seasonings are cinnamon or pumpkin pie spice, but feel free to add what you like – I’ve even tried matcha green tea (it was kind of weird eating green pancakes, but tasted yummy!).
Once you’ve gotten the consistency of the batter that you like and tasted it to ensure the flavor is up to your standards, you can add some mix-ins of your choice (chocolate chips, berries, nuts or seeds, dried fruit, shredded coconut, etc.) and get cooking!
Drop the batter onto a greased (I like to use coconut oil cooking spray for a light and even coating) pan over medium heat and cook through until you see bubbles start to form on the top of the batter and the edges begin to turn golden. Then, flip! If you got your ratios right, you’ll have a nice round, solidly held together pancake. Continue cooking until the pancake is solidly cooked through and golden brown on both sides, then plate.
Good luck with your perfect protein pancakes! Please test this template out for yourself and let me know how it goes.
Here’s the full recipe of one of my favorite flavor combos: Cinnamon Pumpkin Protein Pancakes
1 Scoop Sprouts brand Vegan Vanilla Protein Powder (or other protein powder of choice)
Enjoy!
The perfect pumpkin protein pancakes!
- 1 1/2 Scoops Sprouts brand Vegan Vanilla Protein Powder or other protein powder of choice
- 1/2 Cup Pumpkin purée or other puree of choice – banana, sweet potato, etc.
- 1 Whole Egg can substitute with 3 egg whites, or a flax egg for the vegan version
- 2 Tbsp Coconut Flour or other flour of choice
- 1/2 Cup Cashew Milk or other liquid of choice
- 1/2 tsp Pumpkin Pie Spice
- Extra Cinnamon to taste
- Dash of sea salt
- Coconut oil spray
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Spray coconut oil on heated pan.
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Drop batter onto pan.
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Cook until bubbles form and you can start to see golden brown around the bottom edges.
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Flip and cook through until slightly browned on both sides.
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Top with raw honey or pure grade A maple syrup.