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Cooking With Whey Protein

GINGERBREAD PROTEIN PANCAKES

The Holidays are officially here! If you’ve been looking for a delicious way to kick start a healthy day, or simply want to treat yourself guilt-free, then the pancake recipe below will not only get you in the spirit but also provide your body with optimum fuel.  These pancakes are a great way to refuel your body after exercise, after a long day in the office, or for a light, protein-rich dessert! Improve your recovery, and improve your life with these delicious, seasonal pancakes. These gingerbread pancakes are full of warm spices, packed with protein and are naturally gluten free.

Before sharing the recipe, please let me share with you about the time I first made protein pancakes in college. I mixed two scoops of whey with three egg whites and a couple scoops of oats. The result was a totally bland and ultra-rubbery pancake that soured my taste buds and broke my heart. My second abject failure made me want to give up on the idea of ever again cooking with whey.

I want to give you a fair warning, you can find a lot of recipes online for protein muffins and pancakes that, like the above, leave you feeling as if you're eating a tire. It doesn't have to be this way, though. It never should! You can work with protein to create incredibly fluffy and moist pancakes.

 

RULES OF COOKING WITH WHEY

There are four rules you must know to successfully cook with whey. Master them, and become a master of the protein universe. You may use these rules to bake muffins and cakes as well but, for now, let's stick to pancakes.

RULE 1: Never-NEVER-bake or panfry a batter that is more than ¼ whey. This is because, naturally, whey has a tendency to go dry, rubbery, and "cardboard-up". You have to offset this tendency. How? By making sure that the rest of your ingredients weigh it down and add enough moisture to counter the whey.

RULE 2: You must always use what I call a primary moisturizer. This can be cottage cheese, pumpkin puree, Greek yogurt, or a cooked sweet potato. It can also be fruits such as applesauce, apples, bananas or berries.

RULE 3: You always need to have a type of flour in your batter. This will combine with your whey and give volume to your final product. Personally, my favorite flours to use are oats, coconut flour, almond flour, oat flour, amaranth flour, chickpea flour, buckwheat flour or quinoa flour. These are excellent gluten-free, high-protein, and high-fiber flours.

RULE 4: Always use a binding substance like egg whites, whole eggs or a combination of both.

Trust me, by following the above rules, you'll be able to make anything and everything beyond pancakes with whey! The more you experiment, the more delicious variations of your protein favorites will result. Add nuts, seeds, and any additional powders (e.g. cocoa, maca powder, lucuma powder), spices (e.g. cinnamon, cloves, ginger) and flavorings (e.g. vanilla essence, orange peel, almond essence) to your batter too. The sky is the limit to what you can make once you understand the basics of whey protein cooking! Experiment with your combinations. Find out what you like and don't like. Combine lemon peel with poppy seeds, cinnamon with vanilla, cocoa with passion fruit! Try exotic ingredients. Be creative with your flavorings and remember to always build on what you learn along the "whey."

 Happy Holiday cooking!  Please share with us your awesome creation and tag us on your posts!!!

 

RECIPE:

GINGERBREAD PROTEIN PANCAKES

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

 

Ingredients

  • 2 cups oats
  • 2 scoops Propello Life’s Vanilla Bean Whey Protein (or Spiced Vanilla Vegan Protein)
  • 1 tablespoon cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon ground ginger
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground clove
  • 1 ripe banana mashed
  • 1 egg (or egg replacer for a vegan option)
  • 1/4 cup organic skim milk (or Coconut Milk for a vegan option)
  • 2 tablespoons molasses
  • 1 teaspoon vanilla extract

 Instructions

  1. Place oats in a food processor or blender and pulse until flour forms. It doesn't have to be perfectly smooth.
  2. In a medium bowl, whisk together oat flour, protein powder, cinnamon, nutmeg, ground ginger, baking powder, salt and ground cloves.
  3. In a small bowl, combine wet ingredients: mashed banana, egg, milk, molasses and vanilla. Slowly add wet ingredients to the dry ingredients and mix until just combined.
  4. Heat griddle over medium heat and spray with cooking spray. Working 1/4 cup at a time, pour batter onto heated griddle. Cook first side until bubbles begin to form, about 2 minutes. Flip pancakes and cook additional 2 minutes or until other side is lightly browned.

  Nutrition Information

  • Serving size: 38g
  • Calories: 157
  • Fat: 8.9g
    • Saturated fat: 3.8g
  • Carbohydrates: 12.8g
  • Sugar: 7.2g
  • Fiber: 1.2g
  • Protein: 7.6g

 

About the Author:

 

 

Frederick Entenmann

 

 

Bestselling Author & Consultant

 

 

Founder & CEO of MIND BODY LIFE

 

 

www.frederickentenmann.com

 

 

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