Tuesday, March 4, 2014

Apple Pie Protein Pancakes

These have been one of my favorite recipes that I keep going back to. The unsweetened applesauce in this recipe gives the pancakes great flavor and keeps them moist. Applesauce is a great replacement for butter and oil in baking. Other options to replace the butter and oil  in your recipes include Greek yogurt, cottage cheese, banana, and even avocado! Do NOT let the cauliflower in the recipe scare you. You cannot taste it, and it makes the pancakes more dense and cake-like. Read more about the ingredients I use here. You can find the coconut flour and psyllium husk from Vitacost. It's cheaper than the grocery store and delivered right to your door! Use this link  for money off your first order!

Apple Pie Protein Pancakes


1/3 cup riced cauliflower (I place raw cauliflower in my Ninja food processor and blend until finely chopped)
3/4 scoop vanilla whey protein powder (I used Cellucor)
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1 stevia packet
1/2 teaspoon baking powder
1/4 cup unsweetened applesauce
3 tablespoons egg whites
2-3 tablespoons almond milk
Nutmeg and cinnamon to taste


1. Preheat a nonstick pan over medium heat and coat with cooking spray.
2. Microwave your cauliflower rice for 40 seconds.
3. Add all ingredients to your food processor (including cauliflower). Blend until smooth, but do not over mix! Batter should be thick.
4. Add batter to the pan by the heaping spoonful. Cook until set and small bubbles start to form. Flip and cook on the other side. Be patient. Mine are thick so it takes a little longer than regular pancakes.

I layered mine with stevia sweetened Greek yogurt, warm apple slices, and topped them with more cinnamon :)

Serves 1

Nutrition Information:  3 g Fat, 27 g CHO, 14 g Fiber, 24 g Protein