Best ever Protein pancake recipe
Pancake Day is fast approaching so we wanted to share with you our favourite pancake recipe that’s packed with protein from an ingredient that you probably already have in your fridge.
What is Protein?
Whilst the media may have you believe that protein is the most important macronutrient for those who exercise, it’s actually true that all three (Protein, Carbohydrates and Fats) are of equal importance for training and performance, as well as overall health.
The UK Government guidelines give the average person a daily requirement of 0.8 grams of protein per kilogram of body weight – this equates to about 35% of our daily caloric intake. However, an active person’s protein requirements are likely to be higher – between 1-2 grams per kilogram of bodyweight per day, depending on the type of activity they do. Ensuring that you have enough protein at each meal – around 20 grams – and eating it regularly throughout the day in your meals and snacks will help you to meet your daily protein targets.
Protein is made up of 21 amino acids, nine of which are classified as ‘essential’ as the body cannot synthesise them so they must be obtained from your diet. Complete proteins are made up of all nine essential amino acids. Essential proteins are mostly found in animal sources, however they can also be found in some plant-based foods too, like quinoa. That being said, most plant-based sources don’t include the full essential amino acid profile, and so have to be paired with other proteins to become complete, pitta and hummus (my favourite!) for example.
These pancakes are made using oat flour, a great source of protein and fibre. The other star ingredient is Greek Yogurt, which is the main source of protein in these pancakes (Greek yogurt contains twice the protein compared to regular yogurts). Plus, the yogurt is a great source of calcium, potassium, zinc and vitamins B6 and B12. It also contains probiotic cultures which means your gut will be happy too!
The Ingredients
90g Oat Flour*
30g Plain Flour
1tsp Baking Powder
1tsp Cinnamon
45g Caster Sugar (or 15g Sweetener)
200g Greek Yogurt
2 Eggs
Splash of Milk
The Method
1. Whisk together your yogurt and eggs until smooth.
2. Add sugar (or sweetener, if using), flours, baking powder and cinnamon and whisk until completely combined. The mixture will be very thick, you can add a splash of milk here if needed.
3. Grease a frying pan that has been warming on a low-medium heat with butter or oil and pour enough mixture to form a pancake. Wait until bubbles start to form on top of the batter and the sides start to set before flipping.
4. Load up with your favourite toppings and enjoy!
*You can make this by blitzing ordinary porridge oats in your smoothie maker, but you can substitute this with plain flour if you don’t want the faff. This will reduce the protein content of the pancakes.
Written By Nicky Marie