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Wednesday, November 11, 2015

Recipe: Healthy Banana Protein Pancakes

Low Fat Banana Protein Pancakes Recipe - low fat, gluten free, high protein, sugar free, clean eating, protein powder, healthy

Holidays are wonderful, however, I always find myself anxious to get back to my own kitchen! Call me odd, but whilst it's nice to have someone do all the cooking and cleaning for you, I love nothing more than creating my own meals in the kitchen.

To break things up in our Norfolk Island Recaps, I thought I'd share one of the recipes I couldn't wait to make once we returned as these pancakes are seriously delicious!

Gluten Free Banana Protein Pancakes Recipe - low fat, gluten free, high protein, sugar free, clean eating, protein powder, healthy

I always like to jam pack my breakfasts with proteins for two reasons; the first because they keep me fuller for longer and give me the energy needed to get through the day - and the second because I workout in the mornings and need that extra muscle fuel!

These pancakes are filled with around 38 grams of protein (yup, thirty eight!), depending on what kind of protein powder you choose - and they're absolutely delicious!

Healthy Banana Protein Pancakes Recipe - low fat, gluten free, high protein, sugar free, clean eating, protein powder, healthy

Whether you eat them as they are, top them with peanut butter, syrup or fresh banana slices, enjoy them hot or cold, make them into loads of tiny pancakes or a few huge ones; these pancakes are absolutely delicious and one recipe you'll find yourself making over and over!

So let me share the recipe with you! >> 


Healthy Banana Protein Pancakes Recipe - low fat, gluten free, high protein, sugar free, clean eating, protein powder, healthy

Healthy Banana Protein Pancakes Recipe 
serves 1-2, depending on serving size (we eat the whole batch :P) 
gluten free, low fat, sugar free, high protein, lower carb, clean eating friendly

1/2 ripe banana, mashed
2 tbsp (~30-40g) plain greek yogurt (we used Chobani 0%) 
1 egg white 
1/4 cup milk of your choice (we used unsweetened almond milk) 
1 scoop (~25g*/1/4 cup) whey protein or your favourite protein powder*
1/3 cup (40g) gluten free oat flour** or gluten free plain flour
1/2 tsp baking powder 
1 tbsp (~7g) coconut flour 
Tiny pinch of salt 
optional: maple syrup, honey or liquid stevia, to taste 
  • Heat a lightly greased non-stick pancake pan or frying pan over a medium low heat. 
  • Mash your banana and mix in your yogurt, egg white and milk. 
  • Mix in your protein powder, flour, baking powder, salt and coconut flour, mixing until all ingredients are incorporated.
  • Cook your pancakes, scooping out as much mixture as needed to make your desired size (we make around 10 small 1 1/2 to 2" pancakes).
  • Flip your pancakes once the bottom side is golden and the top of your pancake starts to set (about 1-2 minutes). Bubbles will not form on these pancakes the way they do on other pancakes so carefully lift them up to see underneath. 
  • After flipping your pancakes, cook for around 1 minute on the other side or until cooked through.
  • Try not to overcook these pancakes so they're moist and fluffy - just keep an eye on them and play around with the cooking time as it will vary depending on the thickness of your pancakes/the pan used.
Notes:
  • *Results will vary depending on what protein powder you choose. We suggest a whey protein powder for the best results (these also tend to be higher in protein, too!). We use this unflavoured whey protein powder and sweeten to taste, however, you can also use a sweetened or flavoured protein powder and leave out the optional sweetener.
  • **Find out more about oats on a gluten free diet. If you can't eat oats, please substitute gluten free plain flour or buckwheat flour instead.
But tell me, when you're away from home for a while - what's one thing you always look forward to coming back to?
And what's one food you miss when away from home?
I always can't wait to get back to my puppies, my kitchen and my bed - and I tend to miss "my cooking" when away from home if I don't have access to a kitchen or normal ingredients.

    
   

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