Protein Pancakes

May 25, 2020

Nutrition (per serving)

• Calories: 300
• Protein: 27g
• Carbohydrates: 31g
• Fat: 7g

Nutrition values based on official UK product labels: Optimum Nutrition Hydro Whey, Quaker Oats, Arla LactoFree or Tesco Semi Skimmed Milk, Tesco Free Range Egg, Dr. Oetker Baking Powder, Dr. Oetker Madagascan Vanilla Extract, and ripe banana. Actual values may vary depending on brand, weight, or substitutions.

Ingredients

• 30g Optimum Nutrition Hydro Whey Vanilla Bean
  Substitute: Any vanilla whey protein
• 60g oat flour (finely blended oats)
  Substitute: Use Quaker Rolled Oats blended to a flour
• 1/2 tsp (2g) Dr. Oetker Baking Powder
  Substitute: Any standard baking powder
• 1/4 tsp ground cinnamon (optional)
• 120ml Tesco British Semi Skimmed Milk
  Substitute: Skimmed milk, oat milk, almond milk
• 1 large egg (60g, weighed out of shell)
  Substitute: 2 egg whites or 60g liquid egg whites
• 50g ripe banana (about 1/2 banana, mashed)
  Substitute: 50g Fage 0% Greek Yogurt or 40g unsweetened apple sauce
• 1 tsp (5g) Dr. Oetker Madagascan Vanilla Extract
  Substitute: Omit if protein is strongly flavored
• Pinch of salt
• Cooking spray, oil, or butter for the pan

Instructions

1. Mix dry: Combine protein powder, oat flour, baking powder, cinnamon, and salt in a bowl.
2. Mix wet: In another bowl, whisk together milk, egg, mashed banana, and vanilla.
3. Combine: Stir wet ingredients into dry until just combined (don’t overmix).
4. Cook: Heat a lightly greased non-stick pan over medium. Pour ~1/4 cup (about 55g) of batter per pancake. Cook 2–3 min until bubbles form, then flip and cook another 1–2 min until golden.
5. Serve: Makes about 4–5 pancakes total. One serving is half the batch.

Serving Ideas

• Top with berries, Greek yogurt, or a drizzle of maple syrup
• Add a spoonful of nut butter or a high-protein chocolate spread
• Sprinkle with extra cinnamon for warmth

Portioning Tip

Each pancake should weigh about 55g (raw batter) before cooking for accurate nutrition. After cooking, each will weigh about 48g.
One serving = half the batch (about 2–3 pancakes, depending on your pan size).

All macros calculated using official UK food labels for every ingredient. Adjust for substitutions or different brands as needed.

Allergy/Intolerance Warning:
This recipe contains milk (lactose), whey protein (milk), oats (gluten if not certified GF), and eggs.
If you have a food allergy or intolerance (e.g. lactose intolerance, gluten sensitivity, egg allergy), please read ingredient labels carefully and substitute where appropriate.
For severe allergies, always consult your doctor or dietitian before making or consuming recipes with new ingredients.