Easy and Simple High Protein, Low Carb Protein Pancake Recipe – Jersey Girl Talk

Every day I look forward to waking up and making my signature protein pancake recipe. For awhile I thought I’d never be able to come up with a combination to make fluffy, delicious, cake-like pancakes without having to use flour, oats or some other form of carbohydrate. I follow a relatively low carbohydrate diet and the though of a pancake recipe without those high carb ingredient seemed impossible – but it’s not! Trust me, once you start making these you will want them every day and sometimes at night for dessert.

After many variations, test and trials, I have come up with the perfect protein pancake recipes that is high in protein, low in carbs without compromising flavor or texture. My recipe tastes like traditional thick and fluffy pancakes and uses only a handful of ingredients. This allows to mix to be convenient and fast to make on the go every single day.

Ingredients:

• 1 cup of liquid egg whites
• 1 serving of protein powder (I like Quest Protein powder or BodyTech since each mixes completely smooth)
• Cinnamon Powder (optional)
• 1 teaspoon of baking powder (aluminum free) – LINK
• coconut oil baking spray – LINK
• Walden Farms sugar free pancake syrup – LINK
• natural peanut butter (optional) – LINK

Directions: In a plastic cup or bowl mix start by adding 1 cup of liquid egg whites. I use a carton and am not particular on the brand but you cannot make this recipe by using actual eggs and removing the yolk; the pancake will be too thick and gooey.

Then add 1 teaspoon of baking powder – I like the one from Trader Joe’s because it is also aluminum free and blends well and makes the pancake super fluffy which is key to this recipe

Add 1 serving of protein powder; I like using Quest Protein, Vega Protein, or FU Carbs protein

Mix all 3 of these ingredients together until the mix is smooth, or close to smooth (the black dots are part of the mix since this one is cookies and cream flavor)

Spray a non-stick cooking pan with coconut oil spray all around the pan and up the edges. I usually put mine on medium heat while I am combining the ingredients in the bowl and then lower slightly once I add the batter

While at a medium heat slowly add the pancake liquid mix and let the pancake sit until it becomes thicker and begins to harden on the edges. You need to allow it time to get cooked almost half way through so that you can fold it over.

Sprinkle in a little cinnamon if you like (I like cinnamon because it has anti inflammatory benefits) and then carefully fold the pancake halfway on top of itself to create a half circle. Don’t worry if you don’t get it right the first time, it takes time and practice.

Press down the pancake and then flip it again to make a burrito style pancake. Flip a few times until it is cooked well through and then transfer to a plate. (or to tin foil when you need to eat on the go).

Spread 1-2 tbsp of organic/natural peanut butter on the pancake and then fold it on itself to allow the PB to melt on the inside. I use a variety of almond butters and peanut butters, but always go with organic and natural when possible as they have less filler ingredients and oils.

Add sugar free pancake syrup – I love the one from Walden Farms. Their products are calorie, carb and sugar free! I have been using their products for years, but sometimes it is hard to find them in stores. I have been able to find them in PathMark and ShopRite.

Tips, Tricks & Information:

1. You must use liquid egg whites from a carton to make my recipe. If you try to use regular eggs and remove the yolk the egg whites that remain are way too thick and will clump and make these not fluffy. You have to get the liquid egg whites that are much smoother and thinner.
2. You can choose whatever protein powder you’d like, however I have learned that some protein powder mixes really well and some is very clumpy. I like the Quest Protein Powders since they mix really well with the liquid egg whites. I prefer the Cookies & Cream or the Peanut Butter flavors best. They are also really great macro-friendly proteins that are only 100-110 calories per scoop and 20 grams of protein per serving.
3. You do not have to use peanut butter or syrup, however if you are following a ketogenic diet you are encouraged to use the peanut butter to get a healthy fat into this meal. I use the peanut butter every time I make these as it tastes so delicious! I use organic peanut butter like the one from Shop Rite called Wholesome Pantry which is a great price point for organic or I use Nuts N More which is more a high protein peanut butter treat (birthday cake is to die for).
4. Don’t worry if the pancake doesn’t look perfect every single time. Some nights I make one and cut it up into pieces and then drizzle on the syrup and peanut butter, but most of the time I make one massive pancake into a burrito style and eat it on the way to work.

Overall I love making these and eat one every single morning on the ride to work. I put it in a piece of tin foil to help melt the peanut butter. I also love this as an end of the day dessert since the consistency is like a cake or crepe. As you will see you do NOT have to add oats, flour, wheat or any other powder other than a bit of baking powder and protein powder. Both of those will make the batter rise and be fluffy and you will not taste egg at all

If you’d like to skip on the peanut butter you can also do a powdered peanut butter, but you miss out on the good for you healthy fats that way. Just add 2-3 tbsp and then some almond milk to make a nut butter mix. It tastes good but definitely not as rich and delicious as real peanut butter.

I’m also a big fan of using organic but butters when I can and if they are a good price. The Wholesome Pantry brand from Shop Rite is really well priced, as are the organic Trader Joe nut butters. They also only use two ingredients: peanuts and salt which is all you need. Too many peanut butters are filled with so much garbage you don’t need.

I also make this for my ride to work. Do it exactly the same but use some tin foil and eat on the go. Let me know if you try my recipe and how you like it.

Macros:

– 1 cup of egg whites is roughly 125 calories and 27 grams of protein

– 1 scoop of BodyTech Whey Tech 24 birthday cake flavor protein is 130 calories, 24 grams of protein and 5 grams of carbs

– Walden Farms syrup is 0 calories and 0 grams of carbs

– 1 tbsp of organic natural peanut butter is 100 calories, 3.5 grams of carbs and 7.5 grams of fat and 4g of protein

I also use a variety of protein powders but the recipe is always the same.

I am also loving the brand new RXBar bar butter packets (or pouches) that making counting serving size really easy. You can just squeeze them right into your hot pancakes and the just spread so well! I received their packets before they hit the market to try and was hooked! I am not sure if they are available in all locations yet, but they do have them on their website

They have a variety of new flavors and the ingredients are listed right in the front. I also stick these in my purse or gym bag when I need something to hold me over until my next meal. I will literally just suck the packet and enjoy whenever I need a high fat snack to keep me full for awhile.

Let me know if you all try my protein pancake recipe and how you are adding it to your routine. I promise that you won’t be disappointed and likely will want this every day (and sometimes I have one at night too).

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