1on1fitnessretreat

Protein Pancake With Oats (With Egg)

Makes: ~8 medium pancakes Serving: 3 tiny pancakes

Ingredients :

  • Oatmeal – 80 g
  • Egg whites – 8
  • Grated apple (without skin) – 225 g
  • Baking soda + salt – a pinch
  • Baking powder (Urban Platter) – 1 tsp
  • Cinnamon (optional) – 1 tsp
  • Banana (pureed / sliced, for topping) – ½ cup
  • Sugar-free maple syrup (optional – Log Cabin)

Method:

  • Lightly roast 80 g oats and grind into a fine flour.
  • Add egg whites to a blender and blend until smooth.
  • Add oat flour and blend to a medium-thick batter.
  • Stir in grated/puréed apple, baking soda, and salt.
  • Rest batter for 10–15 minutes.
  • Heat a non-stick pan on low–medium heat.
  • Pour ~¼ cup batter per pancake.
  • Makes approximately 8 small pancakes.
  • Top with casein sauce (40–60 ml), 40–60 g banana, cinnamon, or sugar-free maple syrup.

Calories :

  • Total batter: ~555 kcal
  • Per serving (3 pancakes): ~210 kcal
  • With banana + 40–60 ml casein sauce: ~280–320 kcal

CASEIN SAUCE

Serving size: 100 ml

Ingredients :

  • Casein protein powder (chocolate – Dymatize) – ½ scoop
  • Milk (skim or almond) – 100 ml (water also works)
  • Instant coffee (Davidoff or any brand) – 1 tsp

Method:

  • Add all ingredients to a mixer.
  • Blend until smooth and thick.
  • Adjust consistency with water or protein powder.
  • Adjust coffee taste if needed.
  • Limit usage to 100 ml max with pancakes.

Calories :

  • With skim milk: ~95–100 kcal per 100 ml
  • With water: ~60–65 kcal per 100 ml
  • Typical use (40–60 ml): ~25–60 kcal

PROTEIN PANCAKE (WITHOUT EGGS)

Makes: 4 pancakes

Ingredients :

  • Raw oats – 30 g
  • Casein protein powder (unflavoured) – ½ scoop
  • Grated apple – 100 g
  • Baking soda + salt – a pinch

Method:

  • Blend all ingredients until smooth batter forms.
  • Pour onto a hot griddle or non-stick pan.
  • Flip when edges start browning.
  • Optional topping: 60 g banana or berries.

Best served with sugar-free maple syrup or Greek yoghurt.
Does not pair well with casein sauce (protein already included).

Calories :

  • Total recipe: ~225–230 kcal
  • Per pancake: ~55–58 kcal
  • 2 pancakes + 60 g banana: ~160–170

Protein pancakes – home made