Protein-Packed Pancakes
Ingredients
- •Oats(1/2 cup)
Substitutes: Almond flour, Oat flour, Whole wheat flour
- •Cottage cheese(1/4 cup)
Substitutes: Greek yogurt (may slightly change taste), Silken tofu for dairy-free
- •Egg(1)
Substitutes: Flax egg (1 tbsp flaxseed meal + 3 tbsp water, sit 5 mins), Egg substitute
- •Banana (Ripe)(1/2)
Substitutes: Unsweetened applesauce, Pumpkin puree
Instructions
- 1
Blend all ingredients until smooth.
Pro Tip: Add milk 1 tbsp at a time for desired consistency. - 2
Heat a lightly oiled griddle or frying pan over medium heat.
- 3
Pour 1/4 cup of batter onto the griddle for each pancake.
- 4
Cook for 2-3 minutes per side, or until golden brown.
Nutrition Facts
250
Calories
Approx. 10-15g (from egg & milk; significantly higher if protein powder is added)
Protein
Approx. 1-3g
Fiber
Varies (e.g., present in eggs and cottage cheese; higher if pumpkin puree added)
Vitamin A
Varies (e.g., present if eggs or fortified dairy used)
Vitamin D
Varies (e.g., present in cottage cheese and yogurt)
Calcium
Present in banana and oats
Potassium
Present in oats and eggs
Iron
Approx. 20-30% DV (Mainly from eggs; antioxidant and supports thyroid function)
Selenium
Approx. 15-25% DV (Vitamin B2 from eggs & milk; for energy production)
Riboflavin
Approx. 10-20% DV (From eggs & milk; for nerve function and red blood cell formation)
Vitamin B12
Nutrition Note: Can be a good vehicle for protein, especially if fortified with protein powder or ingredients like cottage cheese. Choose whole grain flours for added fiber.
*Nutritional values are approximate and can vary based on exact ingredients, portion sizes, and preparation methods. Values may vary by approx. 10-15%. Always consult with a healthcare professional or registered dietitian for personalized advice.
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