Thursday, 17 November 2011

The Perfect Blueberry Banana Protein Pancake

After three years of making protein pancakes, first introduced to me by TogetherFit owner Josh Rioux, then reaffirmed from the Anabolic Cookbook by Dave Ruel, I feel I have officially perfected the protein pancake to my own standards and have gotten a consistent, delicious pancake with a great nutritional profile :D


8oz Egg Whites
2oz Quick Oats
1/4 tsp Cinnamon
1 tsp Flax Seed
1/2 Banana
1/4 cup Blueberries (fresh is better, frozen works too)
No Added Sugar Old Tyme Maple Syrup
1/2 tbsp Coconut Oil


  • Pre-heat non-stick frying pan on medium heat with coconut oil
  • Chop banana into small pieces and combine all ingredients except blueberries in a blender. Blend on high for 30 seconds or until mixture is consistent.
  • Pour mixture into pre-heated frying pan. Add blueberries carefully by hand until distributed evenly along surface of pancake
  • You'll know one side is done when the mixture no longer moves a lot when you tilt the frying pan. At this time flip the pancake.
  • Cook for 2-3 minutes until side is done, then flip again to make sure the top is fully cooked.
  • Cut into 6 pieces like a pizza and top with 1/8 cup maple syrup
  • Makes one large pancake. Use smaller pans to make more than one pancake out of this recipe.

    35g protein
    50g carbs
    14g fat

    All ingredients in these pancakes are designed to promote a fat melting, muscle building nutrition profile. The fat in these pancakes will actually help you shed the unwanted fat on your body; the carbs will keep your metabolism pumping and feed your muscles all day and the protein will help you feel full and repair and build muscle!

    Making these pancakes can be frustrating at first but gets better with experience! I literally eat this EVERYDAY. Although they seem high in carb they are great for any diet because of the slow-absorption carbs and low glycemic index ingredients. The cinnamon, flax seed and oats increase the thermogenic properties and the whole egg and flax seed give you a little shot of good fats first thing in the morning. The protein is very lean coming from the eggs and oats so you're getting a great nutritional profile early in the morning! It's extremely important to get a good source of lean protein and "good" carbs first thing in the day NO MATTER what type of diet you're on, this kick starts your metabolism and gets you burning fat all day long. 

    Note: the macro-nutrients  for this serving of pancakes is tailored to my nutritional needs and your nutritional needs may be different. For suggestions on what your protein pancake recipe may need email !

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