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Breads and Muffins

Egg White and Oat Protein “Pancakes”

I’ll be honest, I eat the same thing for breakfast about 330 days of the year (random guess, but I bet I’m pretty close!).  The other 35 days, I eat either a new recipe I’ve come up with, or today’s recipe; Egg White and Oat Protein “Pancakes”.  Ever since I learned that breakfast is the best time to consume a large amount of protein, I’ve made sure to get at least 20-30 grams of protein in my morning meal.  Remember when I posted about the importance of high-protein breakfasts for weight loss and management?  Today’s recipe falls short of the 30 gram protein recommendation, but if you jazz it up with a dollop of Greek yogurt, or even a sprinkling of PB2, regular peanut butter, or vanilla whey protein powder, you can easily reach the 30 gram recommendation.

Egg White and Oat Protein “Pancakes”

Ingredients

  • ¼ cup old fashioned oats
  • 5 egg whites
  • ½ tsp vanilla extract
  • ½ cup frozen or fresh berries (optional topping)
  • Syrup (optional topping)
  • Coconut whipped cream (optional topping)
  • Greek yogurt (optional topping)

Instructions

  1. In a small bowl add the egg whites, vanilla and the oats. Allow the oats to sit in the egg whites for ~15 minutes.
  2. Pour the mixture into the center of a non-stick pan. Use clean fingers to spread the oats out evenly (they tend to form in a clump when you pour out the mixture).
  3. Cook the pancake on medium for about 2 minutes, or until you can easily flip the “pancake” without it falling apart (you can tell this by using a spatula to sort of pick up the pancake).
  4. Flip the pancake and cook the other side thoroughly, ~1-2 minutes.
  5. Serve warm and top with your desired toppings.

Notes

** This is a low FODMAPs recipe
** The nutrition facts account for the egg whites, oats, and vanilla. The toppings you add will obviously add more calories, but the choices for those are up to you.

Nutrition Information

Serving size: 1 “Pancake” Calories: 169 Fat: 1.6 g Carbohydrates: 15.6 g Sugar: 1.9 g Sodium: 276 mg Fiber: 2.1 g Protein: 20.7 g

Nutrition Highlights: Under 200 calories, excellent source of protein.

I remember the first time I heard about this recipe one morning on the Today Show. Joy Bauer was talking about her favorite breakfasts and this was one of them.  Of course it was slightly different, but the same idea.  I jazzed it up with the optional coconut whipped “cream”, berries, and/or Greek yogurt. Like I mentioned above, I’ve also had this with PB2 or peanut butter and unsweetened cocoa powder on top (the PB2 and peanut butter adds flavor and more protein).Click on the photo to get the recipe for this coconut whipped “cream”.

Just a warning, if you decide to make the coconut whipped “cream”, it’s highly addicting.  The first time I made it I almost ate the entire batch, because it really doesn’t make much and it seems so light, fluffy, airy, harmless.  I quickly realized that, “Oh yeah, this is full fat coconut milk, concentrated.  That’s a lot of calories and fat, perhaps I should slllllow down”.  Of course, the saturated fat in coconut is supposed to be a “healthier saturated fat”, but still….As you can sort of see in the photo, I use sugar free syrup. I know, I know, it’s strange.  I do own real maple syrup, but I bought this because sometimes I really like to use a lot of syrup (and Nick always uses a lot of syrup) so I figured it wouldn’t hurt to have some sugar-free syrup in the house.  I really despise most sugar-free foods (they don’t taste good, and their sugar alcohols make me bloated) but for some reason I really love sugar-free syrup. Of course I only use the real stuff in recipes (ie: real maple syrup).If you want more ideas for protein “pancakes”? Check out my Buckeye Protein Pancakes and my Carrot Cake Protein Pancakes (my personal favorite).  And, enjoy your Tuesday!

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