Pancake Sunday: Easy Pancake Recipes!
By PW Nutritionist Stephanie Evans
I am pretty sure if you are familiar with the Instagram world, you would know the infamous #PancakeSunday trend by now? Well if not, you can still join the hype and share your creations with us each week by tagging @ProteinWorld in your posts! It doesn't have to be Sunday to have pancakes, but it is a perfect excuse to change up your normal porridge/smoothie to something a little more indulgent!
If you are stuck for ideas or simply want to try something new, then we have a few yummy, easy pancake recipes to keep your taste buds tantalised! These healthy, protein-packed ideas are made for just about anyone. There will be at least one recipe to meet your dietary needs, whether that’s gluten-free, vegan or keto there is a pancake for you all! However, if you are feeling especially lazy - we have our ready made Slender Pancakes you could whip up in no time, with the Vegan Pancake mix for those who are plant-based!
After all, it is the weekend so why not treat yourself?
- Gluten-Free Blueberry American Style Pancakes (serves 2)
Calories: 338kcal, protein: 21g, carbs: 23g, sugar: 1.9g, fibre: 2.7g, fat: 18g
Are you a traditional American style pancake lover? Or trying to find a good gluten-free pancake recipe? Then this gluten-free, high protein take on American style pancakes will mean you get to enjoy your breakfast whilst knowing you are still treating your body well!
- ¾ cup (65g) gluten free, rolled oats
- 2 scoops (20g) Vanilla Whey Protein Concentrate
- 1.5tsp baking powder
- 2 small eggs (or 1 large egg + 1 egg white)
- ¼ cup (60g) Greek yoghurt
- 1 tbsp coconut oil
- Handful of blueberries
- 1 tsp maple syrup or 3-5 liquid stevia drops
- Pinch of salt
Place oats into a blender and blitz into a ‘flour’. Add all the remaining ingredients (minus the blueberries) and blend until completely smooth.
Heat a non-stick pan on a medium heat. Use 2 tbsp mixture per pancake and add a few blueberries to each one. Cook for 2 minutes on either side (until the edges dry out and there are bubbles forming).
Serve with some more fresh fruit and a light drizzle of syrup!
- Fluffy Vegan Pancakes from @becs_fitbites (serves 4)
Calories: 340kcal, protein: 14g, carbs: 58g, sugar: 21g, fibre: 4.8g, fat: 4.9g
Whether you are vegan or not, we promise you this pancake recipe makes a perfect stack of pancakes to satisfy your taste buds. Made by the wonderful @becs_fitbites we recommend topping these with melted Biscoff spread, fresh berries and dairy-free yoghurt if you want an all-out Sunday treat.
- 4 scoops (40g) Vanilla Vegan Blend
- 2 bananas, mashed
- 1 cup (85g) oats
- 1 cup (120g) self-raising flour
- ¼ cup (50g) coconut sugar
- 1 ¾ cup almond milk
- 1/2tsp cinnamon
- 1 tsp vanilla extract
- 1tbsp chia seeds
- 1/4tsp baking soda
Blend the oats in a blender to form a flour, add the remaining ingredients and blend until smooth. Heat a non-stick pan on a medium heat. Use 2 tbsp mixture per pancake and cook for 2 minutes on either side (until the edges dry out and there are bubbles forming).
- Tropical Slender Pancakes (serves 1)
Calories: 373kcal, protein: 28g, carbs: 40g, sugars: 18g, fibre: 3.2g, fat: 9.7g
Wishing you could be sitting by the pool with an exotic breakfast feast this summer? Well we cannot promise you the pool, but we can give you the recipe to make your own summertime fruity pancakes at home!
- 4 scoops (40g) Slender Pancake Mix (or Vegan Pancake Mix)
- 3 scoops (30g) Vanilla Slender Blend (or Vanilla Vegan Blend)
- 100ml coconut milk
- 1tbsp coconut yoghurt
- ½ passion fruit
- 1 pineapple ring (from a can), or 40g fresh pineapple chunks
- Extra yoghurt to serve
Whisk all the ingredients, minus the fruit, in a bowl. Use 1-2 tbsp mixture per pancake and cook for 2 minutes on either side (until the edges dry out and there are bubbles forming). Top with passion fruit, pineapple chunks and extra coconut yoghurt.
- Keto Friendly, Gluten-Free Chocolate Pancakes (serves 2)
Calories: 455kcal, protein 23g, carbs: 5.3g (net carbs: 2.2g), sugar: 1.8g, fat: 37g
You thought you couldn’t eat pancakes on a Keto diet? Think again! Don’t miss out on the family weekend brunch with these delicious chocolate pancakes which will soon become a family favourite.
- 4 scoops (40g) Chocolate Keto Blend
- 1 tbsp cocoa powder
- 1 tbsp coconut flour
- 2tsp baking powder
- 2 eggs
- 4tbsp coconut oil, melted
- 1 tbsp full-fat cream cheese
Whisk the eggs, oil and cheese in a jug until smooth. In a bowl, mix the dry ingredients before gently folding in the egg mixture. Set aside for a few minutes whilst you heat a non-stick pan on a medium heat. Use 2tbsp mixture per pancakes to cook for approximately 3 minutes on each side (until bubbles form on top).