high fibre protein pancakes

High Fibre Protein Pancakes

We love pancakes, but we don’t love the refined flour and sugar that usually make up the bulk of the batter in most recipes. Here’s a great option for pancakes that are higher in protein and fibre, but without all of the processed stuff. This recipe fits perfectly into the “plate model” that your dietitian is always telling you about! Count these pancakes as your protein and high-fiber starch, then add some fresh fruit and toppings to create a fully balanced breakfast.

Makes 2 servings

INGREDIENTS

  • 1.5 cups liquid egg whites
  • 1/3 cup Nutracleanse OR 2 Tbsp ground flax + 2 heaping Tbsp psyllium husk
  • 2 Tablespoons oats or oat bran
  • 1 large very ripe banana (or 2 small)
  • ½ tsp baking powder
  • Splash of vanilla extract
  • Sprinkle of cinnamon

 INSTRUCTIONS

  1. Combine all ingredients into a high speed blender and blend until smooth.
  2. Let the batter stand on the counter for 3-4 minutes to allow it to thicken.
  3. While the batter thickens, preheat a frying pan on medium-low heat. Make sure to use a non-stick pan or a very well-oiled pan for this recipe!
  4. Pour the batter into the pan to make small pancakes. Cook approximately 4 minutes, until golden brown on the bottom and bubbles begin to appear on the top of the pancakes.
  5. Flip your pancakes and cook another 3-4 minutes, until golden brown on the bottom.
  6. Add your desired toppings and serve with a side of fruit!

Note: cooking time will vary depending on your stove. The pancakes will hold their shape when they’re ready to flip, just like traditional pancakes do.

Here are some great ideas for toppings:

  • Greek yogurt + sprinkle of cinnamon + drizzle of maple syrup
  • Natural peanut butter
  • Greek yogurt + crumbled nuts + drizzle of maple syrup
  • Berries

NUTRITION INFORMATION (per serving)

Calories (kcal)  232 Potassium (mg)  735
Carbohydrates (g) 30 Sodium (mg) 384
Sugar (g) 10 Vitamin A
Protein (g) 24 Fibre (g) 10
Fat (g) 4 Calcium (mg)
Saturated Fat 0 Iron (mg)