This is the best protein pancake recipe you’ll find. It’s been passed around CrossFit gyms and tweaked to perfection.
Nutritionally, what I like about these is that they use an egg and nut butter to provide filling protein and the carbohydrates are from mashed real fruit (banana, pumpkin or sweet potato) rather than a refined grain that lacks fiber and the antioxidants and vitamins and minerals of fruit.
I calculated the nutritionals to be about 350 calories (depends upon how much mashed fruit and nut butter you use and what you top them with) but with about 20+ grams protein and 4+ grams of filling fiber. If you top with Greek yogurt, you can bump the protein up to 30 grams, which is often recommended. Unlike wheat pancakes that “scream” for maple syrup and butter, these are great topped with fresh berries.
They’re delicious, super easy to make and will keep you full for hours. Promise.
Ingredients
1 small ripe (overripe is better) banana
2 eggs or 4 egg whites
1 Tbsp nut butter
Pinch of cinnamon, if desired.
Drop of vanilla or almond extract, if desired
Instructions:
1. Mash the banana, add the egg and mix well. Stir in nut butter and any spices or extract.
2. Heat a nonstick skillet on medium heat and use some oil or nonstick cooking spray to ensure the pancakes don’t stick. Pour a large spoonful of batter into hot pan and cook until browned on one side (3 minutes or more) flip and brown the other.
(Use patience when cooking these as you need to let the batter really set and firm up before you try to flip them; lower eat for longer works best.)
Makes 2 large or 4-5 silver-dollar pancakes.
Enjoy them plain or with fresh fruit on top, a drizzle of honey or Greek yogurt. You can also substitute the banana for pureed pumpkin or sweet potato.
