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.

Cinnamon Banana Pancake Rollups

Not your typical pancakes, but these were a delicious twist to the usual. I based this recipe off of Kim's recipe, but I switched up some of the flavors and ingredients. With oatmeal as the pancake base and cottage cheese as the filling, these pancakes are full of complex carbohydrates and protein- perfect start to the day.

Cinnamon Banana Pancake Rollups

Ingredients:

Pancakes:

- 1/3 cup raw oats
- 1/4 cup egg whites
- 1 T mashed banana
- 4-5 drops vanilla stevia drops (or regular stevia to taste)
- 1/2 teaspoon butter extract
- Cinnamon

Filling:

- 1/3 cup cottage cheese
- 1 tablespoon vanilla whey protein
- 1/4 teaspoon xantham gum (or 1/2 teaspoon flour)
- 3 drops vanilla stevia

Topping:

-1/2 banana
- Cinnamon
- 1 tablespoon sugar free syrup


Directions:

1. Blend together the oats, egg whites, banana, stevia, butter extract, and cinnamon.

2. Preheat a medium size, non-stick pan over medium heat. Coat with cooking spray. Pour batter into the pan. You want the batter to spread out nice and thin. Cook for about two minutes each side.

3. To make the filling blend together the cottage cheese, 1/4 teaspoon xantham gum (or flour), and the stevia. Spread the filling over the pancake and roll up. Cut roll up in half.

4. To make the topping. Slice about 1/2 banana and add to a small pan coated with cooking spray. Cook over medium heat until the banana begins to soften, add cinnamon and about 1 T sugar free syrup. Cook about 30 seconds (keep stirring). Top your pancake rollup with the banana mixture.

5.  DEVOUR.

Ingredient Note: I buy my oats, xantham gum, stevias, flours, and extracts from Vitacost. They have the best prices and deliver everything right to your door! Here's a link for a discount off your first order of $30 or more.

Chocolate Coconut Protein Pancakes

It has been a long time since I've revisited these flavors, and decided to give my original recipe an upgrade. Both versions are delicious!



Chocolate Coconut Protein Pancakes

Ingredients:

1/2 cup cauliflower, finely chopped (use your food processor)

3/4 scoop Cellucor Molten Chocolate protein powder (or any chocolate whey protein)
2 tablespoons coconut flour

1/2 tablespoon psyllium husk

1 tablespoon reduced-fat coconut flakes

2 tablespoons cottage cheese

3 tablespoons egg whites
8-10 drops coconut stevia (or regular stevia)

Almond milk as needed

Directions:

1. Place cauliflower in the microwave. Cook for 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

Top with more coconut flakes if you'd like. I layered mine with almond butter and stevia sweetened Greek yogurt!

I buy my psyllium husk, coconut flakes, coconut stevia, and flours from Vitacost. They have the best prices and everything is delivered right to my door! Here's a link for a discount off your first order!

Low Carb Flax Waffle

This was by far one of the best waffles I've ever made. What makes them lower in carbohydrates? I used protein powder and ground flaxseed in place of flour. Flaxseeds are a rich source of omega-3 fatty acids antioxidants, and fiber. What else is amazing about this recipe? I used riced cauliflower. Yes, cauliflower in my waffles. And no, the waffles do NOT taste like cauliflower. They will make them moist. If you've ever tried baking with protein powder before and they've come out super dry, it's because you did not use moisturizing agent. Examples of these include canned pumpkin, yogurt, applesauce, cottage cheese, cooked winter squash (acorn, kabocha, butternut), cooked beets, and more. I usually use two, and one of them is always cauliflower. Read more about why I use cauliflower in my waffles and pancakes here.

Low Carb Flax Waffle

Ingredients:

1/2 cup riced cauliflower
2 tablespoons ground flaxseed

2/3 scoop whey protein powder (I love using Cellucor brand)

1/2 tablespoon psyllium husk 

1/2 teaspoon baking powder

2 tablespoons almond milk
3 tablespoons egg whites

Stevia to taste

Directions:

1. Preheat waffle iron.
2. To rice your cauliflower, place raw florets in a food processor and pulse until finely chopped. I use my Ninja for this. Cook in the microwave for 40 seconds.
3. Meanwhile, add the flaxseed through the stevia to your food processor. Add the cauliflower. Blend until smooth.
4. Coat your waffle iron with cooking spray. Add batter and cook until done!

Peanut Butter Banana Waffles

When I woke up today, my stomach wasn't feeling 100%. I decided to forgo the protein powder that I usually use at breakfast for this reason (just in case it made my stomach worse!). As horrible as it is to have a stomach ache, I'm happy that it forced me to make a protein powder free, and therefore, kid friendly waffle recipe! These waffles are also gluten-free and dairy-free, and packed with protein from the peanut flour I used. These flours may sound foreign, but they are available at great prices from Vitacost (discount off your first order included in the link!).

Peanut Butter Banana Waffles

Ingredients:

1/4 cup peanut flour
2 tablespoons coconut flour
1 small banana (100 grams)
3 tablespoons egg whites
1/2 teaspoon baking powder
Stevia to taste
Almond milk if needed

Directions:

1. Preheat waffle maker and spray with cooking spray.
2. Place all ingredients into a food processor or blender (I use my Ninja). Blend until smooth.
3. Pour into waffle pan and cook until done. Top with your favorite toppings (nuts, fruit, yogurt, nut butter, coconut flakes, etc.)

Butter Toffee Kabocha Protein Pancakes

If you couldn't already tell by following me on Instagram (@adena86) I am in LOVE with kabocha squash. Kabocha squash is also referred to as japanese pumpkin. It is sweet, moist, and has this satisfying texture that I've become completely addicted too. I buy at least five kabocha squash whenever I see them in the grocery store to avoid kabocha withdrawal. If you have a hard time finding kabocha, you can replace it with any other winter squash (butternut, acorn, fresh or canned pumpkin), but I highly recommend you don't give up your search. Kabocha will change your life.

Another note about the ingredients. DO NOT fear the cauliflower. You DO NOT taste it. It makes the pancakes incredibly moist and cake-like. Read more about why I use cauliflower here.  

Butter Toffee Kabocha Pancakes

Ingredients:

1/3 cup riced cauliflower (raw cauliflower finely chopped in a food processor)
3/4 scoop Elite Butter Cream Toffee protein powder (or any flavor whey protein)
2 tablespoons oatmeal
2 tablespoons coconut flour
1/2 tablespoon psyllium husk

1/3 cup cooked kabocha squash 
3 tablespoons egg whites
8-10 drops English Toffee liquid stevia (or plain stevia)
Almond milk as needed

Directions

1. Place cauliflower in the microwave. Cook for about 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

I topped mine with sugar-free caramel syrup and Justin's Maple Almond Butter :)

Basic Recipe: Egg White Overnight Oats

If you've read some of my previous recipes, or have seen my Instagram account (@adena86), you'll notice how much I LOVE overnight oats. What are they? Overnight oats are oats that are soaked in liquid overnight. They get the same texture as if they had been cooked on the stove top or microwave. Adding ingredients like yogurt and chia seeds make the oats more creamy and pudding like (plus they add some healthy fats and protein). This is a great breakfast especially for busy mornings when you're short on time. There are so many ways to flavor overnight oats so you can literally have a different breakfast every day of the week. I use extracts like coconut, vanilla, and almond as well as flavored stevias (toffee is my favorite!). You can add fruit, nuts, nut butters, coconut flakes- any toppings you like!

There are two ways to make overnight oats. My basic recipe is just letting the oats sit overnight in almond milk, yogurt, and chia seeds. The second is cooking them with water or milk, and egg whites. Both versions require refridgeration overnight, and they are both eaten cold in the morning (breakfast pudding!). Adding egg whites at the end of cooking the oats makes the oats fluffy and adds some extra protein (which helps to keep us fuller for longer). Once you've tried overnight oats, your breakfasts will never be the same!

I always order my extracts, nut butters, stevias, and other ingredients from Vitacost. It's an online health store with amazing prices and huge selection of fun, healthy ingredients. Here's a discount code to use off your first order!

Egg White Overnight Oats: Basic Recipe

Ingredients:

1/3 cup oatmeal
2/3 cup water or milk
Extract (vanilla, coconut, almond etc., optional)
Stevia (or preferred sweetener)
1/4 cup egg whites
1/2 cup Greek yogurt
1/2 scoop protein powder (optional)

Other Add In's:

Fruit
Nuts
Nut butter
Coconut Flakes
Chia Seeds (will require more liquid after you mix them in and leave overnight. Chia seeds absorb liquid and "plump" up)
Canned pumpkin
Cooked kabocha squash (my favorite!!)

Directions:

1. Place oats in a bowel. Add milk or water, stevia, and extract of choice (optional).
2. Microwave until most of the liquid is absorbed (about 1 1/2-2 minutes- keep checking on it and stir half way through).
3. Stir in the egg whites (really stir so you don't get clumps). Cook another 25-30 seconds. Let cool and then place in the fridge and leave overnight.
4. In the morning, mix the yogurt with protein powder of choice (if using). Mix in to your oats or layer like a parfait. If using add-ins, stir the following ingredients in the oatmeal the night before: pumpkin, kabocha squash, chia seeds. The others add-ins can be added in the morning or the night before, whichever you prefer!

Low Carb Birthday Cake Pancakes

It's not really my birthday, but these seriously tasted just like a Funfetti birthday cake! Low carb, fluffy, healthy, delicious protein pancakes. Love when they come out perfect! I used Cellucor's Cor-fetti Cake Batter protein for this recipe. If you don't have it, substitute with vanilla flavored whey. The flour and psyllium husk are from Vitacost, my favorite online grocery store. They have so many fun ingredients that most grocery stores don't carry. Plus, they have amazing prices. Use this link for $10 off your first order:

Want more carbs to fuel or recover from your workout? Here's another recipe I made that's higher in carbs and tastes like cake too!

Note: If you are scared of the cauliflower- DON'T BE. It is seriously a magical ingredient. Read about why I use it here. 

Low Carb Birthday Cake Pancakes

Ingredients:

1/3 cup riced cauliflower (just add raw cauliflower to your food processor and finely chop)
3/4 scoop Cellucor Cor-fetti Cake Batter protein powder
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
3 tablespoons egg whites
1/2 teaspoon baking powder
1 packet stevia
3 tablespoons almond milk, more as needed

Directions:

1. Preheat a nonstick pan over medium heat. Coat with cooking spray. Microwave your riced cauliflower for 40 seconds.

2. Add all ingredients to a food processor or blender (I use my Ninja). Blend until smooth. Gradually add more almond milk if needed, but make sure the batter is THICK. A little milk goes a long way.

3. Add batter by the spoonful to the your pan. Cook until the edges set. These will take longer than regular pancakes- be patient! Flip and cook on the other side (about 4 minutes?).

4. Layer with stevia sweetened Greek yogurt ("frosting") if desired. I also like to add nut butter right in the middle :)

Nutrition Facts (pancakes only): 186 Calories, 3 grams Fat, 18 grams Carbohydrates (13 grams Fiber), 24 grams protein

White Chocolate Overnight Oats

You can change the flavor of these by trying any of the pudding mix flavors. Overnight oats make for a quick and healthy breakfast. Plus, it seriously tastes like dessert. Chia seeds plump up overnight and make the oats thicker and creamier.

                                       

        
White Chocolate Overnight Oats

Ingredients:

1/3 cup oatmeal

1/2 scoop vanilla protein powder

1/2 tablespoon sugar-free White Chocolate Jell-O pudding mix

1 teaspoon chia seeds

1/4 cup greek yogurt

1/3 cup almond milk

Directions:

1. Mix all ingredients together. Let the mixture sit in the fridge overnight.
2. Eat cold in the morning. Top with fruit, nut butter, whatever you like!