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.

Coconut Flaxseed Pancakes

I had been sticking to my usual pancake recipe all week, but decided to switch it up this morning and use some ground flaxseed in the batter. These came out so delicious and fluffy- I could've had 3 more stacks.

Ingredient note: I buy my flour, flaxseed, stevia, oatmeal, psyllium husk and more from Vitacost. They have the best prices and deliver right to your door. Click the link for a discount off your first order!

Coconut Flaxseed Pancakes

Ingredients:

1/3 cup riced cauliflower (I used my Ninja to finely chop it)
1/4 cup egg whites
2 tablespoons Cellucor Cinnamon Swirl Whey Protein
3 tablespoons coconut flour
1 tablespoon flaxseed
1 teaspoon psyllium husk
1/2 teaspoon baking powder
Stevia to taste
Almond milk

1. Microwave the riced cauliflower for 45 seconds (you do NOT taste it- it makes the pancakes moist).
2. Combine all ingredients together in a food processor, except the almond milk. Slowly add almond milk until the batter has a slightly pudding-like consistency.
3. Heat a non-stick pan over medium heat and spray with cooking spray. Once hot, add pancake batter by the spoonful. Cook like regular pancakes (be patient- they take longer to cook than regular pancakes- you don't want to flip too soon!). 

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!

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

Vanilla Almond Protein Pancakes

One of my favorite extracts to use is almond extract. Love the nutty, warm flavor! These were so fluffy :)

Also, don't let the cauliflower scare you! It makes the pancakes more moist and cake-like! You can omit if you don't have any, but I highly recommend it.

                              

Vanilla Almond Protein Pancakes 

3/4 scoop Vanilla protein powder (I use Cellucor Whipped Vanilla)

2 tablespoons oatmeal

2 tablespoons coconut flour 

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder

1 stevia packet 

1/3 cup riced cauliflower 

3 tablespoons egg whites 

3 tablespoons Greek yogurt 

1/3 cup almond milk 

Splash of almond extract (about 1/2 teaspoon)

Directions: 

1. Preheat a large non stick pan over medium heat. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Be patient! They are thick and take longer than regular pancakes. Once you flip, cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Strawberry Banana Protein Pancakes

The only thing that could've made these pancakes better is if I had fresh strawberries to decorate them with. So delicious! You can probably use a different type of flour if you don't have quinoa flour, but I definitely recommend it!

                             

Strawberry Banana Protein Pancakes:

Ingredients: 

3/4 scoop (20 g) Stawberry Milkshake whey protein by Cellucor (or any brand)

3 tablespoons quinoa flour

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder 

1 stevia packet 

1/3 cup riced cauliflower 

1/2 medium banana (50 grams)

3 tablespoons egg whites

1 tablespoon almond milk

Directions: 

1. Preheat a large non stick pan over medium hear. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Pumpkin Peanut Butter Quinoa Pancakes

These were so amazing that I contemplated crying when they were over. I love the combination of pumpkin and peanut butter. Plus the pumpkin keeps the pancakes moist. The cauliflower sounds weird, but trust me! You can't taste it, and it makes your pancakes thick and cake-like. 

                             

Pumpkin Peanut Butter Quinoa Pancakes

Ingredients:

 

3/4 scoop Peanut Butter Cookie protein powder (by Metabolic Nutrition)

3 tablespoons quinoa flour 

1/2 tablespoon psyllium husk 

1/2 teaspoon baking powder

1 stevia packet 

1/3 cup riced cauliflower

1/4 cup canned pumpkin

3 tablespoons egg whites

2 tablespoons almond milk

1/4 teaspoon butterscotch extract (optional)

DIrections:

1. Preheat a large non stick pan over medium hear. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Cafe Mocha Protein Pancakes

These pancakes had the perfect amount of coffee flavor . I layered these with stevia sweetened Greek yogurt and topped them with Wild Friends Vanilla Espresso Almond Butter (one of my top three favorite nut butters!). Perfect. 

                                     

Cafe Mocha Protein Pancakes

Ingredients:

3/4 scoop Cafe Mocha protein powder (I used Dymatize)

1/3 cup riced cauliflower 

2 tablespoons oatmeal 

2 tablespoons coconut flour

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder

1 packet stevia

1/4 teaspoon coffee extract

2 tablespoons Greek yogurt 

3 tablespoons egg whites

2-3 tablespoons almond milk 

Directions:

1. Cook cauliflower rice in the microwave for 40 seconds.

2. Grind oats into oat flour with a food processor. Add the remaining ingredients (includig the cauliflower!) and blend well. 

3. Heat a large, nonstick pan over medium high heat. Coat with cooking spray. Make sure the pan is hot!

4. Add the batter by the spoonful. Flip when the edges set and small bubbles start to form. Cook another 2-3 minutes on the other side. 

Chocolate Creme Brûlée Protein Pancakes

I found sugar-free Creme Brûlée coffee syrup at Target, and I thought it would be fun to use in some recipes. Came out delicious.  Someone should come out with a Creme Brûlée protein powder. Just saying. 

                                    

Chocolate Creme Brûlée Protein Pancakes

Ingredients:

3/4 scoop chocolate protein powder 

2 tablespoons coconut flour

2 tablespoons oatmeal

1/2 tablespoon pysllium husk

1/2 teaspoon baking powder

1 packet stevia

1/3 cup riced cauliflower 

2 tablespoons sugar free Creme Brûlée syrup (from Target)

2 tablespoons Greek yogurt

3 tablespoons egg whites 

Directions: 

1. Preheat a large non stick pan over medium heat. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Tips for Fluffy Pancakes

I've been getting a lot of questions about how I get my pancakes so thick and fluffy :) So here are some ingredients and tips to make your own!

Ingredients:

Baking Powder

Psyllium husk

Coconut flour 

Cauliflower 

You can order psyllium husk and coconut flour from Vitacost. It's an online health/grocery store where I order the majority of my ingredients from. Use this link for a discount off your first order:

Baking powder is a mix of baking soda and an acid. It is a leavening agent, which means its added to recipes in order to produce carbon dioxide to give rise to the finished product. Make sure your baking powder is fresh- old baking powder will make your product flat. No one wants flat pancakes! 

Psyllium husk helps to bind your pancakes and gives them extra texture and fluff! I use about 1/2 tablespoon to 1 tablespoon in my recipes. It's also a great source of fiber.

Coconut flour makes light, fluffy pancakes. It absorbs more liquid than other flours, so you'll need to add extra water, milk, etc. when cooking with this. It can be used alone or mixed with another type of flour to make delicious pancakes, breads, cakes, bars- anything!

Cauliflower in pancakes?! Yes, and I swear you don't taste it! Cauliflower makes your pancakes dense and cake-like. To incorporate cauliflower for that cake-like look and texture, simply process raw cauliflower in a food processor or blender, then place in a bowl and microwave for 40 seconds (I usually use about 1/3-1/2 cup for my recipes). Blend it with your other pancake ingredients until smooth.

Pancake Techniques:

While preparing your pancake ingredients, make sure you pre-heat your pan. I usually preheat my non-stick pan over medium high heat and spray with no n-stick spray (you can also use coconut oil or other oil). Make sure it's hot before you add your batter. Do not use high heat. Keep it on medium and be patient :)

DO NOT over mix. This will lead to flat, sad looking pancakes. 

Make sure your batter is thick. Thick batter= thick pancakes.

Hope this helps! More questions? Ask away!

Peanut Butter and Jelly Pancakes

Who doesn't love a classic PB and J?! I could have one for breakfast, lunch, and dinner. Never gets old. So here's my pancake version for a fun, delicious, and healthy breakfast!

Peanut Butter and Jelly Protein
Pancakes

Ingredients for Pancakes:

2 tablespoons almond flour 
2 tablespoons peanut flour
2 tablespoons Cellucor's Peanut Butter Marshmallow Whey Protein (or any)
2 tablespoons plain Greek yogurt
2 tablespoons liquid egg whites
1/4 cup unsweetened almond milk (or any)
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder

For the "Jelly":

1/4 cup berries of choice

Directions:

1. Heat a non-stick pan over medium high heat. Coat with cooking spray.
2. Place all pancake ingredients in a food processor or blender (I use a Ninja food processor) until combined.
3. Add batter by the spoonful to the pan. Cook until edges set and bubbles start to form. Flip. Cook another 2-3 minutes on the other side.
4. To make the jelly, place your berries in a small bowl. If you use strawberries, slice them into 3-4 pieces. Heat in the microwave about 20-25 seconds or until they begin to soften.
5. Layer pancakes with your homemade jelly and peanut butter of choice!

Nutrition information for pancakes only: 213 calories, 5 g Fat, 14 g CHO (6 g Fiber), 28 g Protein


Note: Nutrition information may vary depending upon the flour brand, milk type, and protein powder you use. I included links to where I order my flours. Use my code for money off your first order: ZSG766.

Orange Cinnamon Protein Pancakes

Fall is my favorite season. I love the crisp chill in the air, light sweaters, and the cozy feeling when you walk inside a warm house or store. Most of all, I love the flavors of fall- pumpkin, squash, apple, cinnamon, warm spices, and warm drinks (pumpkin coffee)! This morning my pancakes reminded me of fall, and I was seriously sad when they were over. The flavors of orange and cinnamon are beautiful together, and kind of make you feel all warm and cozy inside.

I made these with my brand new Sunwarrior Warrior Blend protein powder. I've been meaning to get this protein powder for months. Not sure why it took me so long. I love the fact that this protein powder is non-GMO,  allergen, soy, and dairy-free, and has a complete amino acid profile. It is easily digestible which makes it a great powder for those who have issues with whey protein. If you decide to replace whey protein with Sunwarrior in your recipes, be aware that you might have to increase the amount of liquid ingredients you use- Sunwarrior absorbs more liquid than whey protein.

If you'd like to try Sunwarrior Warrior Blend protein powder, iherb.com has the best prices! Use code ZSG766 to get money off your first order!

Orange Cinnamon Protein Pancakes

Ingredients:

3/4 scoop Vanilla Sunwarrior Warrior Blend protein powder
1/4 cup oatmeal
1/2 tablespoon psyllium husk

1/2 teaspoon cinnamon
1/2 teaspoon baking powder
1/3 cup riced cauliflower
3 tablespoons egg whites
3 tablespoons unsweetened vanilla almond milk
1/2 teaspoon orange extract
15 stevia drops, or to taste
Water as needed 

Directions:

1. Microwave your cauliflower for 30 seconds (To make "rice", just place raw florets in a food processor- I used my Ninja). Set aside.
2. Place oats in a food processor and blend until it becomes oat flour. Add Sunwarrior, psyllium husk, and  baking powder, to the oat flour. Pulse until combined.
3. Add egg whites, almond milk, orange extract, and stevia to the dry ingredients. Blend until combined. You may need to add some water if it's too thick. I added about 2 tablespoons.
4. Place batter in a bowl and stir in your riced cauliflower.
5. Heat a nonstick skillet over medium heat. Add batter by the spoonful. Flip when the edges set and bubbles start to form.

I layered my pancakes with PB2 and sugar-free apricot jam- HIGHLY recommend this combo!

Macros: 2.8 g fat, 21.5 g CHO (7.1 g fiber), 20 g protein

Cinnamon Oatcakes and Cheesy Eggs

I woke up at 5:00 a.m. for absolutely no reason this morning. Just sat there wide awake for about 30 minutes. At that point, I decided I just wasn't going to fall back to sleep and suddenly got really excited to start my day. There was so much I could get done before work- workout, study for the RD exam, go to Whole Foods, work on my field work essay . . . maybe I'd even have some time to lay by my pool ; ). I got dressed and did P90X Back and Biceps followed by some planks, weighted exercise ball crunches, and leg lifts. Done by 7:20 a.m.

I couldn't decide whether I wanted eggs or pancakes for breakfast, sooo I had both! Since I was getting protein from my eggs, I decided to go protein powder free for the pancakes (WHAT?!). Yea.  Hearty, plump, cute, mini oatcakes. They were perfectly delicious.

Cinnamon Oatcakes

Ingredients:

2 tablespoon oats

1 tablespoon coconut flour

1 teaspoon psyllium husk

2 tablespoons egg whites

3 tablespoons unsweetened vanilla almond milk

Drop of butter extract (optional)

Stevia to taste

Cinnamon to taste

Directions:

1. Add your oats to a food processor (I used my Ninja) and grind into oat flour. Add the remaining ingredients and blend until mixed well. Batter will be thick!

3. Heat a non-stick pan over medium-high heat and coat with cooking spray. 

4. Add the batter by the spoonful and press down slightly with the back of your spoon to flatten a little. 

5. Cook until the edges set then flip!

Nutrition Facts: 88 Calories, 2.4 g Fat, 15.1 g CHO, 7.2 g Fiber, 6.4 g Protein