Protein Pancakes

Total Time: 30 mins Preparation Time: 10 mins Cook Time: 20 mins

Ingredients

• Servings: 6
• 1/2 cup whole wheat flour
• 1 cup oats
• 1 1/2 tablespoons vital wheat gluten (optional)
• 1/2 cup non-fat powdered milk
• 2 cups nonfat protein powder
• 2 tablespoons baking powder
• 2 tablespoons ground cinnamon
• 1/2 teaspoon salt
• 1 1/2 cups egg substitute or 1 1/2 cups egg whites
• 3 cups water or 3 cups fat-free buttermilk
• 3 teaspoons vanilla extract
• 1 1/2 ounces nuts

Recipe

• 1 to make the mix:.
• 2 grind oats in a food processor or use an equal weight of oat flour.
• 3 measure all ingredients into an air tight container, shake or whisk until well combined.
• 4 to make 1 large pancake:.
• 5 combine 1/4 cup of egg substitute and 1/2 cup of buttermilk or water a two cup liquid measure. allow to stand at room temperature for 10-20 minutes.
• 6 optionally you can add a tablespoon of sugar free strawberry/apricot preserves (10 calories) to the mix. if not using buttermilk i sometimes add a couple tablespoons of nonfat-no sugar added yogurt to the egg mix as well. it gives them a much better texture and taste. note: go for the buttermilk, the fat free variety is only 45 cals per 1/2 cup. it adds some protein and makes the pancakes taste better and have a way better texture.
• 7 wipe a 8 to 10 inch non stick skillet with a very thin coat of safflower or olive oil.
• 8 heat pan to medium/medium high heat (i use a setting of 8 out of 12 on my electric stove).
• 9 add about 2/3rds cup of the pancake mix to egg mixture and gently combine. you may need a bit more, depending on the protein powder that you used. some absorbs more liquid than others.
• 10 don't mix it vigorously or you'll have a dense, flat pancake.
• 11 add more water if necessary to make a medium batter.
• 12 the thinner the batter the thinner and more dense the pancake will be.
• 13 i prefer to keep my as thick as possible, the batter just barely pours out of the cup.
• 14 fold in nuts (optionally you can use a teaspoon of nut oil or 1 ½ teaspoons of peanut butter added to the liquid ingredients).
• 15 immediately pour into hot pan, cook until brown on one side, flip and cook until browned on the second side.
• 16 serve with diabetic (sugar free) maple syrup (10 calories per serving), or, my favorite is to ladle a tablespoon of flax oil on top.