Recipe – Oatmeal Protein Pancake
Looking for another breakfast option?
A version of this recipe was passed onto me by one of my clients, Peter M. Thanks Peter.
I adjusted some of the ingredients to include a wider range of nutrients. It is a great option for a high protein breakfast or snack that also has enough complex carbs to sustain you for hours or for a workout an hour or two later. It takes 10 minutes total prep time once you get the hang of it. You can cut down on the morning prep by doing the dry mixture the night before and then just adding eggs, milk and fruit.
1/2 cup large flaked rolled oats, ground to flour in a blender or coffee grinder (optionally, you could use oat flour)
2 tb unsweetened or vanilla whey protein (I use Ergogenics New Zealand Whey)
2 tsp ground cinnamon
1 tb ground sprouted flax and/or chia seed (you can use regular flax or chia but the sprouted is more stable with heat)
pinch of salt
2 eggs, beaten well in a measuring cup
unsweetened almond milk to make 3/4 cup when combined with the egg (optionally, you could use another type of milk)
1 apple, peeled and grated
2 tsp coconut oil
Combine the dry ingredients in a bowl. Mix the egg and almond milk in the measuring cup and add to the dry ingredients, mixing well. Add in the grated apple.
Heat a frying pan over medium heat with the coconut oil. When hot enough to make a drop of batter bubble lightly, add the mixture to the pan, either as one large pancake or a couple of smaller ones. Turn heat down to low and let cook until the top of the pancake is dry (approximately 4 minutes). Flip over and let sit for 2 more minutes. Remove from heat and eat.
There are lots of options for this recipe. I have also done it by adding a little less oatmeal and some rice protein. Peter uses egg whites instead of almond milk to up the protein content. It would also be good with other fruit such as blueberries. If you want more decadence, you can add some toppings to it, such as jam, apple butter or a fruit compote.
Calories: 478 kcal, Protein: 32 g, Carbs: 49 g, Fat: 18 g, Fibre: 10 g.