Your BEST protein pancake recipe!????

[TooPowerful4u]

Ok, lets get everyone posting these up. Everyone makes them SLIGHTLY different. Who thinks they have this down to a science?

I believe primary ingredients are........what amounts of each do you use to make yours perfect? Too many whites and its too water for batter, too many oats and its too high carbs.....so who has found the perfect formula/method?

Oats
Egg Whites
Splenda
Cinnemon
Protein Powder


ADD: Waldens Farms makes untouchable ZERO CALORIE pancake syrup...and their blueberry and strawberry syrup isn't that bad either!

[Jer]

Never made 'em.

[sassy69]

1/2 c oats already cooked, mix in 2 egg whites + 1 whole egg + 2-3 splenda + 1 1/2 scoops vanilla protein mix, slap in the pan, cut in quarters and flip each quarter (otherwise its too big to flip). Really good w/ sugar free jelly.

At least for me (being a chick and all), this is exactly the amount of stuff I put into a regular eggs + oats breakfast anyway.

[TooPowerful4u]

1/2 c oats already cooked, mix in 2 egg whites + 1 whole egg + 2-3 splenda + 1 1/2 scoops vanilla protein mix, slap in the pan, cut in quarters and flip each quarter (otherwise its too big to flip). Really good w/ sugar free jelly.

At least for me (being a chick and all), this is exactly the amount of stuff I put into a regular eggs + oats breakfast anyway.

Why precooked oats instead of dry?

[sassy69]

Why precooked oats instead of dry?

It makes for fluffy pancakes for sure - I do it like this:

- make the oatmeal - 1 min 30 sec nuked in the microwave w/ enough water to cover the oats
- mix in the protein mix to a consistency of " a bit dry"
- then mix in the eggs & splenda

At this point you have batter consistency.

Its the way I made up to do it - I wasnt' sure how the dry oats were going to cook up w/ just eggs plus mixing in protein powder.

[The Solution]

Oh.. No you didn't .. I am the master chef when it comes to this stuff....

Protein Brownies:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2051.jpg

Protein Banana Bread:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/bananabread.jpg

Protein Blueberry Pancakes w/ FF Whip Cream:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/serving.jpg

Protein Blueberry Waffles:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/stack-2.jpg

Protein Peanut Butter and Banana Muffins:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0883.jpg

Protein Banana Pancakes with Diced Bananas into the batter:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1032.jpg

Protein Strawberry Shortcake:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1050.jpg

[Lunaris]

http://articles.elitefts.com/articles/nutrition/pancakes-pack-on-pounds-of-muscle/

[luke_b21]

Oh.. No you didn't .. I am the master chef when it comes to this stuff....

Protein Brownies:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2051.jpg

Protein Banana Bread:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/bananabread.jpg

Protein Blueberry Pancakes w/ FF Whip Cream:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/serving.jpg

Protein Blueberry Waffles:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/stack-2.jpg

Protein Peanut Butter and Banana Muffins:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0883.jpg

Protein Banana Pancakes with Diced Bananas into the batter:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1032.jpg

Protein Strawberry Shortcake:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1050.jpg

WTF? Post some recipes ASAP that stuff looks awesome.

[TooPowerful4u]

Oh.. No you didn't .. I am the master chef when it comes to this stuff....

Protein Brownies:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN2051.jpg

Protein Banana Bread:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/bananabread.jpg

Protein Blueberry Pancakes w/ FF Whip Cream:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/serving.jpg

Protein Blueberry Waffles:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/stack-2.jpg

Protein Peanut Butter and Banana Muffins:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN0883.jpg

Protein Banana Pancakes with Diced Bananas into the batter:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1032.jpg

Protein Strawberry Shortcake:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1050.jpg

If i ever make really big money i am hiring u......

recipe for the pancakes please!

[TooPowerful4u]

So i went with......

1.5 cups oats (microwaved as suggested)
10oz whites
1 scoop vanilla hydrowhey
4 packets splenda
cinnemon

+ Waldens Farms ZERO calorie pancake syrup that tastes EXACTLY like real syrup...... 80g carbs, 60g pro, 6g fat

Damn they taste good as fuck, first meal iv enjoyed my entire prep! My new breakfast every day!

And damn right i am proud of myself lol, i can't cook for shit so this is an accomplishment!

[debbiebramwell]

So i went with......

1.5 cups oats (microwaved as suggested)
10oz whites
1 scoop vanilla hydrowhey
4 packets splenda
cinnemon

+ Waldens Farms ZERO calorie pancake syrup that tastes EXACTLY like real syrup...... 80g carbs, 60g pro, 6g fat

Damn they taste good as fuck, first meal iv enjoyed my entire prep! My new breakfast every day!

And damn right i am proud of myself lol, i can't cook for shit so this is an accomplishment!
yum yum!! I want to see recipes for all those pics in this thread!!

[v1hyp]

yum yum!! I want to see recipes for all those pics in this thread!!

SAME HERE!!!!:yep:

[tammyp]

add baking powder..it makes them rise

[The Solution]

For my pancakes I use Whole Wheat Flour, Unsweetened Apple Sauce, Fruit of your choice, Skim/Almond Milk (Less cals in Almond milk and comes out great), and some baking soda, cinnamon, splenda/stevia, egg/egg whites (again depends upon macros), Whey if you want.

My meals will be larger then most on here because I do a less meal frequency as meal frequency has been shown through numerous studies that the correlation between 3 vs 6 shows no real drastic difference. Even Layne does a lower frequency and supplements with BCAA's inbetween (again thats personal preference) so some of my kcal's in my meals a bit larger as a FYI

The chef cannot give away all his recipes :)

[raylove]

For my pancakes I use Whole Wheat Flour, Unsweetened Apple Sauce, Fruit of your choice, Skim/Almond Milk (Less cals in Almond milk and comes out great), and some baking soda, cinnamon, splenda/stevia, egg/egg whites (again depends upon macros), Whey if you want.

My meals will be larger then most on here because I do a less meal frequency as meal frequency has been shown through numerous studies that the correlation between 3 vs 6 shows no real drastic difference. Even Layne does a lower frequency and supplements with BCAA's inbetween (again thats personal preference) so some of my kcal's in my meals a bit larger as a FYI

The chef cannot give away all his recipes :)

Well first off then dont flaunt those amazing pictures cringing all our stomachs because well never be able to eat those nutritious delicious treats lol

second how do you like the less meal frequency? I've been trying the eating every 4-5 hrs with BCAAs in between and noticed about the same results as far as maintaining or slightly improving my condition.

lastly chef, how did you figure out/how do you know how much of what ingredient to put in the mix to get a certain amount of said treat i.e. pancakes, large protein muffin etc...

[debbiebramwell]

For my pancakes I use Whole Wheat Flour, Unsweetened Apple Sauce, Fruit of your choice, Skim/Almond Milk (Less cals in Almond milk and comes out great), and some baking soda, cinnamon, splenda/stevia, egg/egg whites (again depends upon macros), Whey if you want.

My meals will be larger then most on here because I do a less meal frequency as meal frequency has been shown through numerous studies that the correlation between 3 vs 6 shows no real drastic difference. Even Layne does a lower frequency and supplements with BCAA's inbetween (again thats personal preference) so some of my kcal's in my meals a bit larger as a FYI

The chef cannot give away all his recipes :)
why wouldnt you share? The thread was to post your best pancake recipe then you post pics and then say you wont share recipes? so what was your point? I always share things with people and like to help people out so Im a little lost on this one..

[raylove]

why wouldnt you share? The thread was to post your best pancake recipe then you post pics and then say you wont share recipes? so what was your point? I always share things with people and like to help people out so Im a little lost on this one..

x2!!!

I would almost pay for a small cook book with high protein good carb tasty recipes like those.

[LisaRD23]

1/2c Quick Oats
5 egg whites
1/2 mashed banana
Cinammon & Nutmeg

Mix all together, cook in pan covered, flip, cook more, eat & Enjoy!!

I like quick and easy recipes:)

[The Solution]

Well first off then dont flaunt those amazing pictures cringing all our stomachs because well never be able to eat those nutritious delicious treats lol

second how do you like the less meal frequency? I've been trying the eating every 4-5 hrs with BCAAs in between and noticed about the same results as far as maintaining or slightly improving my condition.

lastly chef, how did you figure out/how do you know how much of what ingredient to put in the mix to get a certain amount of said treat i.e. pancakes, large protein muffin etc...

I dont use BCAA's between meals, but you can. Layne does, but he also gets more supplements from Scivation then most of us.

As far as calories, i utilize fitday and I hit my calories/macros on a given day. Dont get me wrong i use these recipes from time to time, but most of the time i still eat my oats, rice, potatoes, chicken, broccoli. etc etc.. these are just treats to get the ball rolling.

here we go:

Brownies:

1/2 cup WW Flour
50g Cocoa Powder
1 Scoop Whey
1/3 cup Stevia or 1 cup Splenda
1/2 cup Unsweet Applesauce
3 egg whites
1 tsp vanilla extract
60g Resse Chocolate Chips


~~Bake 350 for 15-20 Minutes or until hard on the outside.


Protein Pudding

2 Scoops Whey
2 Cups Skim Milk
1 package of Sugar Free Fat Free Pudding


Banana Bread

1 Cup All Purpose Flour
1 Cup WW Flour
2 Egg Whites
1 TBSP Stevia
1/2 cup Apple Sauce
5g Cinnamon
1 TBSP Baking Powder
1 TBSP Baking Soda
122g Banana (1 large banana)
1 tsp Vanilla Extract
1-2 Scoops Whey
1 cup of water

~~ Bake on 350 for 20-25 Minutes

Oatmeal Cookies

1 Cup Whole Wheat Flour
2 Cups Quaker Oats (Grinded Up)
1/2 cup applesauce
4 Egg Whites
1/2 cup Skim Milk
1 tsp Baking Powder
1 tsp baking soda
1 tsp Stevia
1 Scoop Whey

~~Cook on 350 for 15-20 Minutes or until firm on the outside, should be moist in the middle

Homemade Fudge Fudge!

4oz Cream Cheese
2 TBSP Dark Chocolate Peanut Butter ( PB Loco / PB and Company )
15g Cocoa Powder
1 tsp Stevia
1 Scoop Whey
1 TBSP Psyllum Husk

~~Keep in fridge to keep moist and cool

Resse Peanut Butter and Banana Muffins

1 cup WW Flour
1 Cup All Purpose Flour
5g Cocoa Powder
1 tsp Baking Powder
1 tsp Baking Soda
1 tsp Stevia
100g Banana
2 Egg Whites
1/2 cup Apple Sauce
40g Resse PB Chips
1 tsp Vanilla
1-2 Scoops Whey
1/2 Cup Water-1 Cup Water

~~Bake for 350 for 20-25 Minutes or until golden Brown

Homemade Ice Cream

1/3 cup Oats
1/3 cup Milk
* cook in microwave so they are just warm

In a magic Bullet:

1/2 cup oats
1 cup milk
1 large banana (or choice of fruit)
1 Scoop Whey
1-2 TBSP of PB (your choice, I used Dark Chocolate by PB and Company)

*** Add in the cooked oats after mixing the above, and then mix all together and sit in freezer for about 2 hours and BAM! thick as a brick.


No Bake Protein Pie

3 Cups Cottage Cheese
2 Scoops Whey
2.5 tsp Stevia or 1 cup splenda
2 cups water
20g Gelatin

Boil Water and Add Gelatin until dissolved
Mix in a mixing bowl Cottage Cheese + Gelatin + Whey + Stevia

Pour into a pie container and let it chill for 5-6 hours in fridge. Should come out hard on outside but soft on the inside

Protein Waffles/Pancakes

1.25 cup oats
2 Scoops Whey
1 cup cottage cheese
1.5 tsp baking pwoder
1 banana
1/4 cup splenda
1 tsp vanilla
1 tbsp Cinnamon / 10-15g of cocoa

Crepes

1/2 cup Whole Wheat Flour
1 Cup of Milk
1 Scoop of Whey
2 Egg Whites
1 tsp Baking Powder
1 tsp Vanilla Extract

*Make sure the pan is covered, let them cook and flip quick.

** Roll them up and stuff with whatever you want, i threw in Jam, Peanut Butter, Cream Cheese, and Strawberries..

French Toast

Chocolate French Toast

1.5 Cups Milk
1.5 Scoop Whey
1/2 cup of Whole Wheat Flour
1 tsp Baking Powder
1 tsp Vanilla Extract
2 Bananas Diced
Desired Amount of Bread Slices of Bread
4 Whole Eggs
10g of Cocoa Powder

Pumpkin Pie

2 Whole Eggs
6 Whites
2 TBSP of Stevia or 1/2 cup Splenda
1 TBSP Cinnamon
1 tsp of Pumpkin Pie Spice
1 Scoop Vanilla Whey
15 oz Libby's Pumpkin
8oz Fat Free Cream Cheese

~15g of fat
~ 55g of carbs
~ 80g of Protein

Bake on 350 for 40 minutes


Chocolate Peanut Butter and Banana Cake

- 1.5 Scoop Chocolate Whey
- 100g Banana
- 1.5 Cups Whole Wheat Flour
- 4 Egg Whites
- 2 TBSP Peanut Butter
- 1/2 Cup Milk
- 1/2 Cup Unsweet Applesauce
- 1 tsp Cinnamon
- 1 tsp Stevia or 1/4 Cup Splenda
- 1 tbsp Baking Powder/Soda

Bake 350 for 40 Minutes

[debbiebramwell]

Thank you for recipes! You have just made alot of people happy!:hmn:very kind!

[The Solution]

I should make a cookbook right?

Sweet Potato Pancakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1380.jpg

Maple Grove Multigrain Pancakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1377.jpg

Trader Joes Pumpkin Pancakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1370.jpg

Met-RX Pumpkin Pancakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1371.jpg

Pumpkin Cheesecake:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1373.jpg

More Maple Grove Pancakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1374.jpg

Ian's Pizza Kit Pizza (330kcal pizza) filled a 9 x 9 cooking sheet:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1337.jpg

Homemade Fudge:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1303.jpg

Homemade Waffles topped with Whey Protein made into Sludge:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1303.jpg

Protein IceCream:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/Sludge.jpg

Cocoa French toast, topped with Strawberries and Vanilla Protein Sludge:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1243.jpg

Homemade Peanut Butter and Banana Cake (Sliced Bananas are on the inside in chunks)

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1234.jpg

Homemade Pumpkin Pie (Whole thing is 60g of Protein, 50g of Carbs, and 5g of fat)

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1228.jpg

Blueberry Sugar Grove Pancakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1116.jpg

Peanut Butter and Banana Omlette with Rice Cakes:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1111.jpg

Dark Chocolate French Toast with Ultra Peptide 1.0

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/French.jpg

Oatmeal Pancakes topped with Strawberry Sludge and Fresh Strawberries:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1067.jpg

Homemade Strawberry Shortcake:

http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/DSCN1050.jpg

[Provo82]

yes you should make a cookbook and sell it!

[figurehopefull]

I have found that Casein makes a better batter cause it is thicker!
Here it is, basic, simple, but I love them...and Im the only one that has to eat them. LOL

For 2 people:
2 whole eggs
3 whites
2 scoops any flavor casein
1/2 cup oats
2 tbsp of splenda and cinnamon
1/2 cup f.f vanilla yogurt

top with fresh blueberries and sugar free syrup

[FitnBuf]

yes you should make a cookbook and sell it!

x2!!!!!:yep:

[TooPowerful4u]

x2!!!!!:yep:
...x3

[The Solution]

Well what recipes do you want? Ill shoot them out your way.. just let me know how you want the macros to suit your diet.

If someone would publish it, I have about another 30-40 recipes i dont have on here i could use.

[JRob]

This guy really is The Solution ;)

Right on bro...that's some good stuff!

[texlex]

Two easy protein pancake recipes that I use all the time:

Pumpkin Protein Pancakes:

1 scoop vanilla whey
1/3 cup oats
stevia
pumpkin pie spice
cinnamon
1/4 cup canned pumpkin

mix together and let thicken before cooking

PB and J Protein Pancakes

1 scoop vanilla whey
1/3 cup oats
stevia to sweeten
2-3 tbl sugar free jelly
1-2 tbl natural peanut butter (or almond butter if you prefer it)

mix together and cook!

:yep:

[fitange]

Flourless chocolate cake



This low carb flourless chocolate is very nice with some whipped cream and a little sugar-free chocolate sauce on top.

Recipe from fullyflexed.com

Nutrients:

Makes 10 Servings of:

17g Fat
5g Carbs
10g Protein

Ingredients:

6 Egg whites
2 Egg yolks
2 1/2 Tsp baking powder
2 Scoops Whey protein
100g Almond meal
1 Tbsp Splenda
2 Tbsp Cocoa
1/2 Cup water (boiling
1/2 Cup olive oil
1 Tsp Vanilla extract
1/2 Tsp Cinnamon

Directions:

Preheat oven to 350F. Separate whites and beat until stiff. Combine baking powder, almond meal, splenda, salt, cocoa, and cinnamon in a large bowl. Make a well in the center, add yolks, oil, vanilla, and boiling water. Beat until smooth. fold this mixture into the stiffly beaten whites. Pour into square 8 in x 8 in cake tin and bake at 350F for 40 minutes.

[fitange]

Protein Mocha Coffee Blend

This is a great substitute for your regular cup of coffee for those of you who need a little assistance waking up.
1 cup brewed coffee
1/2 cup chocolate protein powder
1/2 cup milk
Mix together and enjoy. Or, alternatively, take cold coffee, add a few crushed ice cubes and drink as an iced coffee beverage.


Protein Powder Parfait

2 cups chopped mixed berries
2 cups of sugar free yogurt or pudding
1 scoop protein powder
Mix protein powder in with yogurt or pudding. Layer fruit and pudding/yogurt in a tall parfait glass. Top with chocolate shavings or a dab of fat free cool whip. Makes 2 servings.

[JRob]

If you're having trouble finding a way to blend bananas into your mix, one trick I learned was to put them in a small ziploc bag, smush them almost into a puree like consistency, cut a corner out of the ziploc and squeeze out :)