Make The Perfect Pancakes

Pancake Perfection

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 

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 

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

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

Share on facebook
Share on twitter
Share on linkedin
Share on email
Share on whatsapp

get all the latest mucle, health and wealth news delivered straight to your inbox

Ready to channel your culinary creativity courtesy of Ross Edgley’s award-winning World’s Fittest Cookbook? Download the full recipe guide with ingredients and step-by-step method now and thank us later. The only problem you face now is which blockbuster recipe to try first