4 Ingredient protein pancakes from scratch

Last year I had a personal trainer and was on a high protein low carb diet, my my how times have changed! I still enjoy some of the recipes I used at the time but no longer log all my meals (snacks or anything else that goes in my mouth) with MyFitnessPal. Some days I miss my PT and others I realise that life really is easier when you’re not counting every single calorie, carb, protein and fat that goes in (I still do enjoy the occasional protein shake)! I never got the post fitness high either, when your endorphins are pumping and you love life, the gym and being healthy… er no, I always just wanted to nap, like seriously take a nap. Seriously all the hard work and never any of the good feeling, I think Im broken 🙂

Being an American means I love fluffy pancakes, HOORAY for fluffy pancakes, being on a diet (or nutritional eating plan, as I was asked to call it) means no unhealthy fluffy pancakes, BOOOOooo. So I found a recipe that I could actually fit into my high protein diet, HOORAY and still use it now, double HOORAY. Its not entirely carb free but its still a massive step in the right direction.

Sundays are for being lazy and I mean staying in your pyjamas until at least 2pm and eating comforting food. These pancakes are absolute go to for Sunday breakfast. I hope you enjoy them as much as I do!

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4 Ingredient Protein Pancakes 

Makes: 4-5 large pancakes – serves 2   Prep time: 5 mins Cook time: 4 mins approx each   Total time: 25 mins

Required Ingredients:

  • 300g Skyr Greek Protein Yogurt or Total Fage Greek yogurt – (plain or fruit is fine, I used blueberry for this tutorial)
  • 2 Eggs
  • 1 cup (128g) plain flour
  • 2 teaspoons baking soda

Now how to make this healthy breakfast:

1. Crack the eggs open and whisk them until beaten. Add your yogurt to the beaten eggs and stir until combined. (I used blueberry yogurt that had blueberry bits in it, hence the blue purple colour)

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2. Add the flour and baking soda to the egg and yogurt mixture. Stir until just combined, you do not want to over stir it. The batter will be extremely thick (think America biscuit dough).

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3. Spoon the batter onto a sprayed pan ( I use Fry-Light) heated to medium-high. I use a ladle to put the mixture in and then scrape it out with a spatula. I then flatten the mixture in the pan with the spatula (second picture), otherwise they are so thick that they will not cook all the way through.

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4. Flip the pancake when it starts to bubble a bit on the surface in the middle, this should take approximately 3 minutes. You should see that the outter edges are cooked too.

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5. Cook until golden brown on both sides and serve with butter (real or fake or without for low carb) and syrup.

Old habits die hard and I still use my zero cal syrups from Bulk Powders (their maple syrup really is great for zero carb and calorie), however, I did recently come across some American style syrups in Lidls and naturally bought 2 of each! One set of pancakes was served with blueberry syrup and the other was with my zero cal butterscotch syrup.

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 Look at the fluffyness! FLUFFYNESS!
The best part about these pancakes? They are actually semi healthy! I used MyFitnesspal to work out the FACTS (again, old habits) and each serving is as below, I think fluffy pancakes at under 400 calories for breakfast is AWESOME with 27 grams of protein!
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 Notes:
*You want a high protein Greek yogurt for this recipe, such as Skyr or Total Fage, I buy Skyr in Lidls, I buy the 150g pot at  €0.49 cent each but you can also get a large 350g pot for €0.89 cent.
*For even healthier pancakes use an egg white instead of the whole egg, which reduces the calories and fat.
*You can use just unflavoured Greek yogurt in this recipe, which will also take the carbs down slightly more, if you are carb conscious. To add sweetness add a teaspoon of cinnamon to them and half a teaspoon of nutmeg.

*I have a super sweet tooth, so I add cinnamon and sweetner to my pancakes (think Can­de­rel or Splenda), this does add a few more carbs but less than actual sugar.

Remember to share with friends and enjoy! 🙂 

 

 

 

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