PROTEIN PACKED PANCAKE RECIPES | ONE Pro Cycling
Nutrition

BRIGHTEN UP YOUR DAY WITH THESE DELICIOUS PROTEIN PANCAKES

Whether you know it as Pancake Day, Mardi Gras or Shrove Tuesday, the 28th February provides the perfect excuse to brighten up your day with the ultimate protein pancake.

Gone are the days when pancakes were simply a carb loaded comfort food! With hundreds of recipes and nutritious toppings to choose from, even the health conscious and elite athletes amongst us can enjoy a sweet (or even savoury) treat on Pancake Day.

With the help of the team at ONE Pro Cycling, we’ve chosen our favourite protein fuelled pancake recipes for you to indulge in at home.

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.1. GREEK YOGURT PANCAKES  (12g Protein)

“We used to make pancakes as a family after dinner on Pancake Tuesday which was always a right laugh! My brother was always better at making them than I was though, which I remember used to really annoy me. We’re very competitive!” – Sam Williams

 

Nutrition Facts (Per Serving) 

 Calories: 344 |  Protein: 12 grams |  Carbs: 50 grams |  Fat: 11 grams

 

Ingredients (Serves 4)

180g whole-wheat flour

2 tsp. baking powder

1/2 tsp. salt

2 tbsp. oil

2 large eggs

1 tsp. vanilla extract

184g plain non fat Greek yogurt

180ml milk

 

Recipe

Place Greek yogurt in a medium bowl. Add the whole- wheat flour, baking powder and salt. Stir together very gently until smooth.

Whisk eggs in a separate bowl, add the vanilla and stir to combine.

Pour the egg mixture into the Greek yogurt-flour mixture. Stir together gently.

Pour small spoonfuls of the batter into the pan and cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.

Flip and cook until golden on each side.

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2. PROTEIN PACKED BLUEBERRY PANCAKES  (30g Protein)

“While I don’t have any memory of ‘pancake day’ which is pretty distressing that I’ve gotten to 37 without celebrating it (to my knowledge anyway ) my memories of pancakes tend to be those Sunday mornings when my dad would make them for everyone. It was always a show, and we all sat round the table as he popped them out which the occasional pancake shaped like Mickey Mouse.”   – Kristian House

 

Nutrition Facts (Per Serving) 

Calories: 334 |  Protein: 30 grams |  Carbs: 48 grams |  Fat: 4 grams

 

Ingredients (Serves 4)

6 egg whites

45g oats

1 tsp baking powder

120ml unsweetened almond milk

25g blueberries

1 dash salt

 

Recipe

Place the egg whites, oats, baking powder, almond milk and salt in a blender.

Blend for 30 seconds on medium to high speed.

Spray a pan with non-stick cooking spray

Pour batter on the pan carefully using a ladle and scatter a handful of the blueberries on top.

Cook until golden brown on each side.

*Optional: Serve with a dollop of Greek yogurt or a drizzle of honey.

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3. HEARTY BANANA OAT PANCAKES  (19g Protein)

 

“My favourite memory of pancake day is probably from school when I was about 12 years old. A few of us were selected to cook pancakes for the rest of the class. It quickly became a competition to see who could flip their pancake the highest. I doubt any of mine resembled an actual pancake once cooked. It was good fun though.” – William Harper

 

Nutrition Facts (Per Serving) 

Calories: 298  |  Protein: 19 grams |  Carbs: 45 grams |  Fat: 1.3 grams

 

Ingredients (Serves: 6-7)

40 g rolled oats

1/2 tsp baking powder

1/2 tsp ground cinnamon

1/2 medium-size ripe banana, sliced (about 50g)

2 large egg whites

60 g plain Greek yogurt

1-2 tbsp unsweetened almond milk

1/2 tsp vanilla extract

 

Recipe

Preheat a pan over medium heat and coat it with cooking spray or oil.

Add all the ingredients to a blender in the order listed and blend until the oats have broken down and batter is frothy.

Pour batter onto the pan until desired size of pancakes is reached.

Cook until the edges begin to look dry and bubbles start to form on the top of the pancake (Approx. 1 minute)

Using a spatula, flip and cook about 2 more minutes on the other side.

Repeat with the remaining batter, making sure to coat your pan again with oil between each batch.

Remove from heat and serve with your favourite toppings

*Optional: A drizzle of honey

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4. BACON PANCAKES  (18g Protein)

“I have so many great memories of making pancakes as a kid and to be honest I still love making them. In my house, we never really did the standard lemon/sugar pancakes thing growing up. My dad always brought Aunt Jemima’s pancake batter over from the States and our toppings varied from maple syrup to copious amounts of Nutella.” – Tom Baylis

 

Nutrition Facts (Per Serving) 

Calories: 248  |  Protein: 18 grams |  Carbs: 20.5 grams |  Fat: 10.5 grams

 

Ingredients (Serves 4)

135g oats {regular or quick, not instant}

6 eggs

340g cottage cheese

1½ tsp baking powder

2 tbsp maple syrup

1 tsp vanilla extract, optional

6-8 slices lean bacon

 

Recipe

Add all of the ingredients except the bacon to a blender and mix until smoothe.

Cut any fat off the back and cook until crispy before cutting into little squares.

Let the batter sit for 5 minutes before adding the bacon.

Pre heat a large non-pan over a medium heat.

Pour the batter into the pan until you reach your desired pancake size.

Cook for about 3-4 minutes or until tiny bubbles form on the top of the pancake.

Flip and cook another 2-4 minutes until done.

*Optional: Serve with a little real maple syrup.

 

5. LEMON AND POPPYSEED  (20g Protein)

“I remember making pancakes every pancake day, we only ever had them once a year so it was always a real treat. It would always turn into a competition between me and my brother to see who could eat the most. I’d always be back in the kitchen to ask for another one before my mum had a chance to pour more batter in the pan. I remember one year my dad managed to flip one and get it stuck to the kitchen ceiling…much to my mum’s displeasure, although she got her ceiling repainted a few weeks later, so every cloud.” – Head DS Matt Winston

 

Nutrition Facts (Per Serving) 

Calories: 279  |  Protein: 20 grams |  Carbs: 3.8 grams |  Fat: 10.1 grams

 

Ingredients (Serves 4)

2 Ripe Bananas

2 eggs

2 scoops (140g) flavourless protein powder 

1 tsp baking powder

Juice from 1 lemon

1 1/2 tsp poppyseeds

2 tbsp flour of choice

 

Recipe

Combine all ingredients in a bowl and whisk until smooth.

Pre heat a pan and spray with low calorie cooking oil.

Pour out small amounts of pancake batter using a ladle.

Cook on medium / low heat and flip once pancakes begin bubbling.

Once golden brown on each side remove from the heat.

*Optional: serve with a little butter and pure maple syrup.

Top Top: If you haven’t got protein powder to hand you can substitute with plain flour.

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TOP PANCAKE MAKING TIPS

 

Better Batter

Have all the ingredients at room temperature before you start.

Whisk your dry ingredients together in one bowl.. and you guessed it…  whisk wet ingredients together in another bowl.

Make a well in the dry ingredients and pour wet ingredients into the dry.

Stir gently with a spoon or spatula to combine until ingredients are just moistened. Don’t overmix.

If your batter has a few lumps, that’s fine; they’ll cook out on the pan / griddle.

 

Better Pancakes

Use a heavy nonstick pan or well-seasoned griddle for even heat distribution.

Pre heat your pan over a medium heat.

Lightly grease the pan with low fat cooking oil or spray

Make sure to coat your pan with oil between each batch to stop pancakes from sticking.

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Pancake flipping skills at the ready…

Choose a recipe which tickles your fancy and let us know how you get on! Share photos of your pancake creations on the ONE Pro Cycling twitter accountInstagram page or Official Facebook page!

Enjoy!!