Whilst I don’t claim to a protein baking Mary Berry, making protein pancakes is one thing I really know how to do. For a while now I have had friends literally begging me to come over and cook them breakfast or team mates’ imploring me to cook pancakes for the entire team. So rather than attempting the seemingly impossible task of cooking for everyone who has been lucky enough to try one of my protein pancakes I thought I would just share “My Perfect Protein Pancake Pointers”. Master these, (as my friend and team mate Dom Tripp has done) and you will soon become the irrefutable pancake master (bar one, obviously). Give them a crack and let me know how you get on by posting a picture on Instagram and tagging me @healthyjon.
Never make a batter that is more than ¼ whey protein. Trust me! They go dry and nasty. It’s all about your dry to wet ratio. See next tip.
You need to add an ingredient that provides moisture to offset the whey protein and flour. For example cottage cheese, quark, skyr, pumpkin puree, apple puree, Greek yogurt, cooked sweet potato or berries. However my favorite and simplest to use is bananas.
You must use flour in your batter. This will provide the volume to your pancake and make it light and fluffy. A protein pancake without flour is dense and stogy. Oh and by flour I don’t mean plain or self-raising or any of the other coma inducing crap! My personal favorites are buckwheat and coconut, but you can also use ground oats, oat flour, almond flour, quinoa flour etc… These are wonderful gluten-free, high-protein and high-fiber flours. However don’t go over board and start making pancakes every day, they still contain a lot of carbohydrates, not good for your ab campaign.
Always use a binding substance like egg whites or whole eggs. There are a lot of egg free, vegan pancake recipes out there, I have tried a few and they simply aren’t up to scratch.
Once you have chosen your whey, your flour and your binder it is time to choose your flavor combinations. This is where the fun starts and your creativity is unleashed. Think of flavors that will compliment your choice of protein, for example if you have chosen a vanilla protein powder, vanilla essence and desiccated coconut might go quite nicely but had you chosen a chocolate protein powder vanilla essence might not work quite as well. Be as inventive as you like, your flavors are also a great excuse to add color e.g. add beetroot juice to make pink pancakes, spinach/kale/spirulina to make green pancakes and acai to make purple pancakes. You get the idea. And remember anything goes, use fresh or dried fruit, herbs and spices, super food powders whatever you like!
This is more a general rule of the road but you would be surprised how many people don’t know how to actually cook their pancakes. Use a low heat and flip when you start to see bubbles. So many try to cook their pancakes too quickly and end up with brown scorch marks around the edges of their pancakes. Also a good tip is to treat it like a steak, i.e. like a beautiful rib eye you can see how well cooked they are by looking at the their sides. As they will gradually change color and that change will progress higher up the side of the steak, the same is true for a pancake. When the heat has obviously spread half way through give it a flip.
But the best piece of advice I could give anyone wishing to make the perfect protein pancake is to use an electric whisk. The secret to getting light, fluffy pancakes is getting as much air and bubbles into them as you can. This is simply not possible by whisking with a fork or hand whisk.
My Recipe Template:
3 tbsp of your favorite flour (variable)
1 heaped scoop of your favorite whey protein (variable)
½ tsp of baking powder
Add milk until desired consistency is reached (variable e.g. almond and soy milks work just as well)
Add your flavors
The more you make, the better your protein pancakes will become. So get cracking and show me what you got. @healthyjon