Here is a healthy protein fortified meal that you can share with your kids!
Remember when you were kid and your parent or guardian grilled up some pancakes for you in the morning?
Remember the smell of the pancakes cooking and how they taste with fresh butter and warm maple syrup?
Well now you can have that again but you don’t have to feel bad about it. I have been enjoying protein pancakes for the last 10 years of my life and now you can too. So, without further delay allow me to introduce you to… the protein pancake recipe!
- 1 cup of whole wheat pancake mix
- 2 scoops of your favorite protein powder, I recommend Optimum Nutrition
- 1 cup of low-fat or non-fat cottage cheese
- 2 egg whites
- 1/4 cup of water
Preheat a frying pan or skillet on the stove or oven, coat lightly with non-fat cooking spray.
Blend egg whites, cottage cheese, and water in a blender until it reaches a liquid consistency.
Mix the protein powder with blended ingredients in a bowl. Stir until lumps are gone.
Next add the pancake mix and stir until mixture is fairly uniform.
Do not over stir!
Add additional water only if mixture is not to your desired consistency.
Pour onto skillet, cook until edges start to turn brown, then flip and cook for a couple more seconds.
Do not overcook!
Pancakes and fruit – eat fruit with your pancakes; put no sugar added jelly on them; drink some OJ with the meal; just get some fruit in you. I recommend strawberry.
Pancakes and syrup – feel free to use all natural maple syrup if you wish to add 40g of sugar per serving to your meal. Otherwise use a light syrup or a sugar free syrup. I still prefer to spread no sugar added jelly on mine.
PB and pancakes – if you have any leftovers you can make a high protein peanut butter sandwich later on. Add jelly to make a protein fortified PB&J.
Protein flavors – experiment with various flavors of protein. Often, then chocolate protein powder does not make for great protein pancakes. Try vanilla, strawberry, banana, or anything else you can find.
I recommend Optimum Nutrition protein powder. It’s good stuff and it’s cheap!