Protein pancakes are easy. You need 4 basic ingredients: milk, yogurt, eggs and ground oats. All four are rich in protein and make a great pancake mix, the trick is to let it soak.
Classic pancakes are easy to make as long as you use a ton of fat. That’s how you make them fluffy, you add melted butter to the batter and then fry. With a healthier option, especially if you use oats instead of flour you need to let them soak first. If you fry them right away, you’ll end up crunching on oats so the soaking step is crucial.
Use quality ingredients fresh eggs, milk and Greek yogurt and mix them well. Then mix in ground oats and let it them stay there for 10-15 minutes. Once the mix becomes solid – the oats are all part of the batter and none are floating at the bottom, it’s ready for frying.
You can add more yogurt, use a sweetener of your choice – honey, stevia or just plain sugar, you don’t need a lot. You can even add a half a scoop of protein powder and it’ll take care of the flavour.
If you add oil into the batter before frying, it’ll get cooked through faster and more evenly.
INGREDIENTS
1 1/8 cup ( 115g ) oat bran or oat flour
1/2 cup ( 115g ) milk 3 egg whites + 1 egg yolk
4 tbsp ( 60g ) plain yogurt
1 tsp olive oil + oil for frying
1 tsp honey or stevia + pinch of salt
Makes 6 pancakes
90 Calories per pancake
6g protein
3g fat
10g carbohydrates
1.Put oat bran into a large mixing bowl. Crack the eggs in, pour in the milk, add honey (or stevia), salt and 1 tsp of olive oil. Add yogurt and mix well.
2.Put aside for 15 minutes to soak.
3.Heat a large skillet over medium heat. Use a sheet of paper towel to moisten it with oil. Spoon 2 to 3 tablespoons of batter onto skillet and cook until set and lightly golden.
4.Flip carefully with a thin spatula, and cook until browned on the underside.
