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!