Protein oat pancakes
Prep Time:
15 minutes
Cook Time:
15 minutes
Serving Size:
1/6 recipe (360 g)
Breakfast
Who doesn’t love fluffy pancakes, especially when they come with more protein and fibre! These pancakes are a great option for a slower family breakfast on the weekend, or you can prepare ahead and freeze for a quick weekday morning. Serving the pancakes alongside some Greek yogurt and fruit makes for a balanced breakfast.
Ingredients
- 3/4 cup (175 mL) all-purpose flour
- 1/4 cup (60 mL) vanilla protein powder
- 1/2 cup (125 mL) whole grain quick oats
- 3 tsp (15 mL) baking powder
- 1 ¼ cups (310 mL) 1% milk
- 1 egg
- 3 cups (750 mL) low fat plain Greek yogurt
- 3 Tbsp (45 mL) maple syrup
- 4 large oranges, peeled and segmented
- 1 grapefruit, peeled and segmented
- 1 cup (250 mL) fresh or frozen mixed berries
Instructions
- Mix flour, protein powder, oats and baking powder in a large bowl.
- Mix milk and egg in a small bowl and then stir into dry ingredients until well combined.
- Heat a large non-stick skillet on medium heat, spray with cooking spray. Using an ice cream scoop or ¼ cup (60 mL) measure; add batter to the skillet. Cook each pancake until bubbles appear on the top, approximately 2 minutes, and then flip over, and cook for another 2 minutes before transferring to a plate. Repeat with remaining batter. Makes 12 pancakes.
- Mix Greek yogurt with maple syrup. Serve 2 pancakes topped with 1/2 cup (125 mL) of Greek yogurt mixture and 1 cup (250 mL) of fruit per person on the side.
Tips
- Nutrition know-how: Adding a source of protein and fibre to higher carbohydrate breakfast foods helps to balance the meal.
- Budget friendly: Serving a cup of fresh fruit per person isn’t always possible. Don’t hesitate to serve whatever fruit you have on hand. Canned fruit in its own juice, frozen fruit or fresh fruit in season all provide fibre and nutrients.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 370 | |||
| Fat 5 g | 7 % | ||
| Saturated Fat 2 g + Trans Fat 0 g | 10 % | ||
| Cholesterol 50 mg | |||
| Sodium 260 mg | 11 % | ||
| Carbohydrate 54 g | |||
| Fibre 6 g | 21 % | ||
| Sugars 29 g | 29 % | ||
| Protein 22 g | |||
