How do you make a banana protein pancake? Everyone loves pancakes for breakfast, but they come with many calories and carbs, including sugar. But what if you could make a pancake that comes with 30 grams of protein? And also, replace the syrup or honey with a delicious and nutritional alternative. In this article, we will show you how to make a high-protein pancake and condiments.
Here is what you need to cook banana protein pancake:
Ingredients
- 2 cups of Aunt Jemima pancake mix
- 1.5 cups of Premier Protein Shake
- 2 Eggs
- 1 tsp of coconut oil
- 10 strawberries
- 4 whole deglet hydrated dates
Optional/alternative Ingredients
- Almond Milk
- Bananas
- Blueberries
- Raspberry
- Pineapples
- Greek Yogurt
Cooking Utensils
-
- Skillets
- Magic-Bullet Mini Juicer
- Measuring Cup
- Stirring Spatula
- Flipping Spatula
- Mixing Bowl
Directions:
Cooking: Preheat skillet to 375 degrees Fahrenheit, grease lightly with coconut oil. Place protein shake in a bowl. For thinner pancakes, add two eggs or water. Next, add the pancake mix. Then hand mix using a spatula, fork, or wire whip until large lumps disappear. Now, allow the batter to set at least 10 minutes before using. Next, using a measuring cup to pour the batter for each pancake onto a lightly greased skillet. Finally, cook for 90 seconds on the first side. Wait until you see bubbles in the batter before flipping to the other side. Then flip and cook the other side for 60 seconds. If your pancake is thicker or you poured over 1/4 cup of batter, then you will need to cook each side longer.
Creating the syrup: First, take strawberries and cut them up into a measuring cup. Next, take 2 to 4 dates depending on how sweet you like your syrup and remove the seeds, splitting them up. Do not juice the seeds. They are hard as stones and will not juice. Second, place the dates and strawberries into the magic-bullet juicer and juice until they turn to liquid.
Variations:
You can change it up. Premier protein shakes offer 24 different flavors including their newest flavor cinnamon bun. Imagine how delicious cinnamon bun pancakes will taste. Also, you can add fruit to the pancake mix to give the pancakes an extra kick. When adding fruit, make sure you cut it up into small dices and stirring it up well into the batter mix. While we provided directions for strawberry syrup, you can use any fruit you desire. Some fruit will require water or oil because they do not juice well.
Nutritional facts for banana protein pancakes; portion size slightly under 1 cup of banana protein pancake batter.
Pancakes:
- Pancakes Mix: Carbohydrates 66g, Protein 10g, Fat 0, Calories 320
- Premier Protein Shake: Carbohydrates 1 g, Protein 10g, Fat 1g, Calories 53
- Coconut Oil: Carbohydrates 0g, Protein 0g, Fat 5g, Calories 43g
Syrup:
- Dates: Carbohydrates 15g, Protein 1g, Fat 0g, Calories 55
- Strawberries: Carbohydrates 12g, Protein 1g, Fat 1g, Calories 49g
Thus each pancake with syrup has 94g of carbohydrate, 22 g of protein, 7g of fat, and 520 calories. By cutting the serving size in half or fourths, you will also cut the nutritional facts by the same amount. So, you can use 1/4 cup of batter if you want 1/4 of the calories and protein. The same goes for the syrup.
In conclusion, why do you need to eat banana protein pancakes?
People enjoy eating pancakes. No diet in the world will work if it forces you to give up all your favorite foods. The best strategy is to replace bad foods with healthy alternatives. Also, the fitness world knows that protein is good for burning fat and building muscle.
One of the best things about protein is it helps you to stay full longer. After eating one or two of these banana protein pancakes, you can skip lunch and still be active during the day. Finally, you can find most of the calories and unhealthy nutrients for pancakes in the syrup. Thus, by making your own syrup, you can cut a 1000 calorie plus breakfast in half while adding protein.
