Thursday, February 5, 2015

Coconut Flour Banana Protein Pancakes

Protein Pancakes
Looking for a healthy, high-protein breakfast that you'll actually look forward to eating? Try this delicious version of pancakes using coconut flour. High in protein and fiber, coconut flour has a lovely subtle coconut flavor that works especially well in pancakes and muffins.

If you'd like, you can switch out the mashed banana for applesauce or pumpkin puree.*

The trick to making these pancakes successfully is to keep the griddle at a relatively low temperature. These take longer to cook than regular pancakes, and the slow-and-low cooking method ensures that the center cooks and the outsides don't burn.

Make a double batch and freeze them for rushed mornings!

Coconut Flour Banana Protein Pancakes
Yield: 12 four-inch pancakes
  • 1/2 cup coconut flour
  • 1/4 cup flax meal (I use Bob's Red Mill)
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon 
  • Pinch salt
  • 2 scoops (about 36 g) vanilla whey protein powder (I use Vanilla Creme Powercrunch Proto Whey)
  • 1 cup skim milk
  • 11/3 cups egg whites
  • 1 teaspoon pure vanilla extract
  • 1/2 cup mashed banana (about 1 large banana)
  1. Combine all dry ingredients in a large mixing bowl. Combine wet ingredients and add to dry ingredients, whisking to combine.
  2. Drop by 1/4-cupfuls onto lightly oiled griddle at medium temperature. Cook until bottom is golden brown and dry looking; flip pancakes and cook until finished.
  3. If desired, serve with apple sauce, real maple syrup, or peanut butter. 
Estimated nutritional profile (serving size = 1/4 recipe ): 
Calories: 204
Total fat: 5 grams
Total carbs: 25 grams (dietary fiber: 12 grams)
Protein: 20 grams
[Nutritional data calculated using MyFitnessPal.com]

*If using pumpkin puree instead of banana, the calorie count goes down to 192/serving, with 21 grams of carbs.

2 comments:

  1. After a month of grain-free diet, which thus far has meant bread-and-cake-free as well, these pancakes really hit the spot! (I made the pumpkin version.) Thanks, Sandy!

    ReplyDelete

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