Snickerdoodle Protein Pancakes

I was looking through some of my old pancake recipes recently and realized I haven't posted the one that I've been making the most.

Other things have changed. I've been using PEScience protein powder for all of my protein powder recipes, and I'm obsessed. The great thing about this powder is that it's a mix of whey and casein.

Whey: A liquid by-product of cheese production (appetizing, I know- it tastes nothing like cheese). It is quick digesting and easily absorbed. Whey is best used anytime of day, especially as a protein source post-workout. Whey protein comes in a few forms, but the best is "whey protein isolate".

Casein: Casein is another milk-based protein. It has a slower rate of digestion compared to whey protein, so it provides a more steady release of amino acids to the body over a longer period of time. This protein is a good option anytime of day, but is used a lot before bed (to prevent protein breakdown overnight).

So, the combination of both of these proteins is ideal. Plus, casein tends to act like a thickening agent- and thick batters make awesome pancakes!

Also, PEScience has amazing flavors including Snickerdoodle and Blondie that are unique AND delicious. I'm not sponsored by them or paid to say any of this (I wish)....I just truly like the brand!

Back to the  pancakes. And by the way, you can use whatever whey protein you have if you don't have PEScience. If you want to buy it, Vitacost has great prices. You can use this link for $10 off your first order :)

Snickerdoodle Protein Pancakes

Ingredients:

1/2 medium (~100 g) zucchini, grated (I just chop it in my Ninja food processor)
1/3 cup oatmeal
2 tablespoons coconut flour
2 tablespoons PEScience Snickerdoodle protein powder
1 teaspoon psyllium husk
1/2 teaspoon baking powder
1/4 cup egg whites
Stevia to taste
Almond milk as needed (or any milk)

Directions:

1. Cook the zucchini in the microwave for one minute. Set aside. Heat a large non-stick skillet over medium heat.

2. Combine all ingredients (including the zucchini) in a food processor. Batter WILL be thick. Add enough almond milk to give it a pudding-like mixture (about 1/4 cup?).

3. Coat skillet with cooking spray. Add batter by the spoonful to the pan. Flatten slightly. Cover and cook about 4 minutes (or until pancake sets and is golden brown underneath). Flip pancakes and cook about 3 minutes on the other side or until cooked through.

Vanilla Pancakes with Chocolate Cake Batter Filling

I really didn't think these were going to come out that great, so I didn't take the best pictures. After the first bite I pretty much devoured them. So, I have no other choice but to use the not-so-great pictures for this post. These came out both fluffy (thanks coconut flour!) and dense (thanks psyllium husk!).

Vanilla Pancakes with Chocolate Cake Batter Filling

Ingredients for Pancakes:

2 tablespoons oats
1 tablespoon coconut flour
1 tablespoon vanilla whey protein
1/4 t baking powder
1 ounce banana
2 tablespoons unsweetened vanilla almond milk (or any milk)
1/4 cup egg whites
2 tablespoons Greek yogurt

Ingredients for Filling:

1/4 cup Greek yogurt
1 tablespoon chocolate cake batter casein (I used Optimum Nutrition, but any chocolate casein or flavor you like is fine!)
Stevia to taste

Directions:

1. Blend oats into flour using a food processor or blender. Place in a separate bowl. Add coconut flour, vanilla whey protein powder, and baking powder. Mix to combine.
2. Place banana, milk, egg whites, and yogurt in food processor or blender (or hand mix well). Add dry ingredients and blend until combined.
3. Heat a non-stick skillet coated with cooking spray over medium high heat. Once skillet is hot, add 1/3 of the batter for each pancake. Cover skillet and reduce to medium heat.
4. Once the edges set, flip your pancakes. Cook an additional 2-3 minutes.
5. To prepare filling, mix together the casein, yogurt, and stevia. Layer between pancakes. Devour : )

Nutrition Information: 231 calories, 2.8 g Fat, 24 g CHO, 7.6 g Fiber, 26.7 g Protein

Note: Nutrition info may vary slightly depending on the type of protein powder used.

Cottage Cheese: The Healthy and Versatile Snack

I LOVE cottage cheese. It is incorporated as one of my "mini-feasts" every single day. My favorite brand is Breakstone's 30% Less Sodium 2% Cottage Cheese.

There's really no reason to buy fat-free cottage cheese. A little fat not only makes it taste better, but it's more filling as well. PLUS there's only a minimal calorie difference anyway!

Per 1/2 cup:

Breakstone's Fat-Free: 80 calories, 12 grams of protein
Breakstone's 30%  Reduced Sodium 2%: 90 calories, 11 grams protein
Breakstone's 2%: 100 calories, 11 grams protein


Cottage cheese is an excellent source of:
 
Phosphorus: Plays an important role in the formation of strong bones and teeth, needed for growth, maintenance, and repair of cells, reduces muscle pain after a work-out, and helps filter out waste from the kidneys
Calcium: Required for vascular contraction and dilation, muscle function, nerve transmission, and supports the structure of bones and teeth
Selenium: A mineral with antioxidant properties; prevents free radicals from damaging cells
Riboflavin: Helps the body convert food into fuel, which is "burned" to produce energy

The main source of protein in cottage cheese is casein. Casein is a protein found in milk. It is digested slowly in the body, which is helpful for preventing muscle catabolism (or breakdown). This makes cottage an especially great bedtime snack since you won't be eating for several hours.

My two favorite ways to eat cottage cheese:

1. Cottage Cheese + Chocolate Cake Batter Casein Protein Powder + Truvia + Strawberries
2. Cottage Cheese + 1 Tablespoon Pistachio Nuts + Truvia + Cinnamon + Blueberries

Get creative with different flavored protein powders, nuts, fruit, etc. Cottage cheese is a nutritious, easy, and satisfying "mini-feast" with endless possibilities!