Looking for the perfect pancake day pick-me-up? These flipping good offerings from F45 Training won’t fall flat with these amazing pancake recipes.
CHOCOLATE PROTEIN PANCAKES
30 MINUTES
SERVES: 2
385 CALORIES
INGREDIENTS
1 free-range egg
2 fl oz egg whites
2oz chocolate whey protein powder
1.5oz almond flour
½ tsp stevia
1 tsp baking soda
1 tsp extra virgin coconut oil
1oz Greek yogurt
2 tsp cacao nibs
0.5oz crushed peanuts
METHOD
- Crack the egg in a bowl and mix in the egg whites. Whisk vigorously
- In a separate bowl, combine the protein powder, almond flour, stevia and baking soda
- Pour in the egg mixture and mix well until all the ingredients are combined
- Heat coconut oil in a skillet over medium temperature and pour ¼ cup of the mixture into the pan at a time. Cook until bubbles appear in the mixture. Flip the pancake over and continue cooking for a further 2 minutes with a lid on (note: the texture in the center of the pancake will be soft and moist)
- Repeat this process until all the batter has been used
- Top with yogurt, crushed peanuts and 1 teaspoon of cacao nibs.
NUTRITION
Serving size: 135g
Calories: 385 kcal
Protein: 35.1g
Fat: 24.2g, saturated: 6.4g
Carbohydrate: 6.3g, sugars – 5.4g
Sodium: 163mg
COCONUT AND GOJI BERRY SWEET POTATO PANCAKES
30 MINUTES
SERVES: 2
350 CALORIES
INGREDIENTS
9oz sweet potato, chopped
1 free-range egg
1.5oz quinoa flour
1 tsp extra virgin coconut oil
3.5 fl oz unsweetened almond milk
1 tsp cinnamon
1 tsp baking powder
2.5oz coconut yogurt (unsweetened)
1oz dried goji berries
0.5oz walnuts
METHOD
- Fill a saucepan with water over medium heat and bring to a boil. Add the sweet potato to the saucepan and cook for 15-20 minutes or until the sweet potato is soft.
- Drain the water from the saucepan and transfer the sweet potato to a bowl
- Mix in the almond milk, cinnamon, baking powder, and quinoa flour
- Crack the egg into a bowl and whisk vigorously. Pour into the bowl of sweet potato and blend the ingredients using a hand mixer
- Heat coconut oil in a skillet over medium temperature and pour the pancake batter into the pan in circles. (Tip: for the pancakes to cook in the center, make small thin pancakes). Cook for a few minutes or until bubbles begin to appear
- Flip the pancake over and continue cooking for 3-4 minutes. Transfer the pancakes to a plate. Continue this process until all the batter has been used
- Serve with coconut yogurt, dried goji berries, and walnuts.
NUTRITION
Serving size: 251g
Calories: 350 kcal
Protein: 11.5g
Fat: 15.6g, saturated: 6.8g
Carbohydrate: 39.2g, sugars: 12.5g
Sodium: 98mg
GREEN PEA BUCKWHEAT PANCAKES
30 MINUTES
SERVES: 2
347 CALORIES
INGREDIENTS
4oz frozen green peas, thawed
1.5oz buckwheat flour
1 free-range egg
3.5 fl oz unsweetened almond milk
3 tsp rice malt syrup
2 tsp extra virgin olive oil
1/3 tsp stevia granules
17 fl oz water
Tsp cacao powder
3 tsp extra virgin coconut oil
1.5 oz strawberries, halved
METHOD
Makes 6 pancakes
- Bring water to boil in a saucepan over medium heat and boil the peas for 8 minutes or until soft. Drain the water and transfer the peas to a food processor.
- Add the buckwheat flour, almond milk, and half the stevia and rice malt syrup to the food processor.
- Crack in the eggs and blend until the mixture is combined
- Heat olive oil in a skillet over medium heat and pour in ¼ cup of the mixture. Cook for 1-2 minutes or until bubbles begin to appear
- Flip the pancake over and continue cooking for 1-2 minutes. Repeat this process until all the mixture has been used
- To make the chocolate sauce, combine the cacao powder, coconut oil, and the remaining rice malt syrup and stevia in a small bowl. Mix until well combined
- Divide into two serves and top with chocolate sauce and strawberries.
NUTRITION
Serving size: 217g
Calories: 347 kcal
Protein: 11.3g
Fat: 16.6g, saturated: 8.1g
Carbohydrate: 34.9g, sugars: 14.4g
Sodium: 132mg
Hope you enjoy your perfect pancakes! As far as epic dessert collaborations go, you don’t get much more heaven-scent than this brownie and cookie fusion: ROSS EDGLEY’S PROTEIN BROOKIES
