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Who thinks theyv got the best protein pancake recipe?

TooPowerful4u

Featured Member / Kilo Klub
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Totally forgot i used to make 20 at a time n eat 2 per meal. They stay good for a week and taste amazinf and u can grab on the go and increadibly easy to eat!

I forget my exact measurements but i always calculate the ingredients so each pancake is 20g pro/40g carbs.

egg whites
vanilla whey
cinnemon
splenda
oatmeal (cooked always works better for me)

kinda curious if cream of rice would work or any other creative ingredients you guys may use....
 
Totally forgot i used to make 20 at a time n eat 2 per meal. They stay good for a week and taste amazinf and u can grab on the go and increadibly easy to eat!

I forget my exact measurements but i always calculate the ingredients so each pancake is 20g pro/40g carbs.

egg whites
vanilla whey
cinnemon
splenda
oatmeal (cooked always works better for me)

kinda curious if cream of rice would work or any other creative ingredients you guys may use....

MACROS: 850 calories for pancake batter. (makes approx. 4-6 pancakes)
Fat-48g/Carbs-70g/Protein-32g/ Fiber-14g

* May vary depending on quantity, brand, and type of ingredients.

INGREDIENTS:

2 eggs
3/4 cup oat flour flour (you can grind oatmeal down to flour)
2 tsp baking powder
1 tsp vanilla extract
1 tsp maple extract
1 TBS flax
3/4 cup unsweetened almond milk
1 cup mashed, skinned, and cooked sweet potato
1/4 tsp salt
1/4 cup granulated baking stevia
1 tsp pumpkin pie spice
1/4 tsp cinnamon
3 TBS chopped pecans
1 TBS coconut oil (this goes into batter)

DIRECTIONS:

1.) Heat a medium size pan on medium heat. Make sure the pan is hot! Smash 1 cup of sweet potato into a large bowl.

2.) Mix the dry ingredients in a large bowl. Mix the wet ingredients and sweet potato into a large bowl. Combine the wet and dry ingredients until a thick batter forms.

3.) Spray a pan with non stick cooking spray on medium heat. I used coconut oil which gave a nice crust. (HIGHLY RECOMMENDED)

4.) Pour batter into fist size pancakes and let sit in pan until you see small bubbles in the batter (2-3 minutes). Makes about 4 large pancakes. Note- The batter will be very relatively thick.

5.) Top the pancakes with some more pecans and either grass fed butter or maple syrup! The are so moist you really don't need anything!


Found this on the
THE FIT BALD MAN - HOME he has some pretty legit recipes that's where i get all mine from. Worth checking out if you like protein pancakes! This recipe is my favorite the fat is high but if you're pre-contest you could sub some stuff out. He does have other recipes along your 20/40 guidelines let me know what you think!
 
TP4U, try using rice flour or almond flour, both work great, and combined even better and add in some dry outs for texture. I add a little cottage cheese for moisture, like 1/4 cup. Top with LBAs for extra deliciousness :)
 
These ingredients are making me hungry, gonna try this out later :p
 
Over 30gm of protein and just under 350 calories.

Directions:

add to bender (in order)
———————————-
1/4 cup almond milk
1/4 cup water
1 egg
1/4 cup oatmeal
1 scoop protein powder (vanilla whey isolate)
1/4 tsp cinnamon
1/4 tsp baking powder
1/4 tsp guar gum

mix on low until oatmeal is completely blended into mixture

heat pan on medium
spray pan with olive oil spray
add entire blender mixture to pan
add blueberries to pan
wait about 2 minutes then flip (if its ready)
cook other side
remove from pan
add whipped cream
add maple syrup

Ingredients
-----------------
¼ cup oatmeal
1 egg (whole)
1 scoop whey iso
¼ cup almond milk
¼ cup water
¼ cup blueberries
3 tbs sugar free syrup
2 tbs whipped cream
olive oil (spray)

Totals: 342kcal carb 23gm pro 34gm fat 12gm

Some Notes:

Use a small 8″ frying pan. A larger pan will produce a flat pancake.
Be sure to add the guar gum. This thickens the pancake and creates a better overall texture.
Cook on medium/low (more toward the low side). It will take a little longer to cook, but the pancake will come out better.
I list olive oil spray in the recipe. However, I prefer coconut oil spray if you can find it.
Try substituting peaches, strawberries, or other fruit once in a while. Kids have been “tricked” into eating a chocolate chip version.
 
Last edited:
I just use the basics for mine.

1 Cup Oats
Egg Whites
3 tspn Splenda

Blend It Up With Some Cary's Sugar Free Syrup.

Good 2 Go.
 
Found this recipe the other day in IronFist1's Synthetine Syntheselen log. So tasty!

photo.JPG

Made these yesterday morning.

Synthetek Synthepure protein pancakes:

1/2 cup Synthetek Synthepure
1 1/4 cups whole wheat flour
2 tbsp sugar
2tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg slightly beaten
1 1/2 cups skim milk
3 tbsp coconut oil

Breakdown:
90.5 calories average size pancake
4 grams fat
19 mg cholesterol
179 mg sodium
16 grams carbs
0 grams fiber
33 grams protein

Optional:
berries
Agava Nectar 67 calories per tbsp (syrup replacement)
 
Last edited by a moderator:
Bobs redmill, 10 grain waffle and pancake mix. Love that stuff
 
I can't eat these. I hate sugar free syrup. I'd need regular syrup... And I hate cooking whey.
I'll just eat my beef and eggs and have real pancakes when I can eat them without becoming a fatty.


Sent from my iPhone using Tapatalk
 
Found this recipe the other day on a neighbor board. So tasty!

View attachment 72704

"Made these yesterday morning.

Synthetek Synthepure protein pancakes:

1/2 cup Synthetek Synthepure
1 1/4 cups whole wheat flour
2 tbsp sugar
2tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg slightly beaten
1 1/2 cups skim milk
3 tbsp coconut oil

Breakdown:
90.5 calories average size pancake
4 grams fat
19 mg cholesterol
179 mg sodium
16 grams carbs
0 grams fiber
33 grams protein

Optional:
berries
Agava Nectar 67 calories per tbsp (syrup replacement) ''

I would say IronFist's Synthepure pancakes have it...And they even came with a pic:D:cool:
 
Last edited:

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