Pancakes are usually just a vehicle for butter and syrup, which can end up slowing you down mid- morning. Try these protein-packed pancakes instead, with lots of room for creativity. (Scroll to the bottom of the post for a printable PDF version of the recipe!)Typical Recipe Ingredients:
- All-purpose flour
- Baking soda/powder
- Other toppings like butter, syrup, whipped topping, jam, etc.
- All-purpose flour: Replaced with white whole wheat flour, which acts similarly to regular flour but has more fiber and nutrients
- Baking soda
- Salt: Eliminated (there is enough from the baking soda)
- Milk: Specified to be skim milk
- Butter: Replaced with Greek yogurt to lower calories and fat while adding protein and other nutrients. Greek yogurt also gives a tangy flavor similar to buttermilk.
- Sugar: Eliminated
- Toppings: Use smaller amounts of syrup and whipped topping, healthy fat sources like chopped nuts, and plenty of fresh fruit
- BONUS TIP! To trick your brain, make a taller stack of smaller pancakes to give the illusion of having more.
Nutrition Facts Face-Off!
Protein-Packed Pancakes (basic recipe –see below for variations) (Printable PDF Version)
Makes about six or seven 4-inch pancakes
5.3 ounce container plain or nonfat plain Greek yogurt (or about ¾ cup)
1 large egg
1/3 cup skim milk
½ cup white whole wheat flour
1 teaspoon baking soda
- Mix yogurt, egg, and milk in a medium bowl until well-blended. Whisk together flour and baking soda in a small bowl, then add to wet ingredients and stir just until combined. The batter will be thick; be careful not to overmix so pancakes don't get tough and chewy.
- Preheat a large skillet and prepare with nonstick spray. Scoop batter onto pan, using about ¼ cup batter per pancake (they should be about 4" in diameter). Cook each pancake for about 3 minutes or until golden brown, then flip and cook on the other side until golden brown. Repeat with remaining batter until pancakes are all done.
- Serve each stack of pancakes with 1 tbsp of syrup if desired.
*For a tasty twist, simply change the yogurt flavor and toppings.
Try these delicious versions:
- Banana Nut – Use banana Greek yogurt, drop about 1 tablespoon chopped banana onto each pancake before flipping to other side, and top with banana slices and chopped walnuts
- Blueberry – Use blueberry Greek yogurt and top, drop a few blueberries onto each pancake before flipping to other side, top each stack with ¼ cup blueberries
- Raspberry Chocolate Chip – Use raspberry flavored Greek yogurt and top with mini chocolate chips and raspberries
- Strawberries and Cream – Use strawberry flavored Greek yogurt, drop about 1 tablespoon chopped strawberries onto each pancake before flipping to other side, top with sliced strawberries and a dollop of whipped cream
*Note: You may use light Greek yogurt (rather than nonfat yogurt containing sugar, honey, or other sweeteners) to further lower the calorie count and extend flavor options. Different varieties of pancakes will have different nutrition facts (e.g., adding toppings like nuts, chocolate chips, or whipped cream will increase the calorie count).